Quick Medicine Ball Core Workout: 8 Moves in 3 Minutes


Medicine Ball & a Mat: All You Need for a Good Core Workout

I love this medicine ball workout! This Gold’s Gym personal trainer shows you 8 different core exercises you can do in less than 3 minutes. You can use this as a quick 3 or 4 minute circuit of exercises (switch from one to the next quickly). Or instead you can do each exercise for 30 seconds to 1 minute, take a 20 to 30 second rest, then move to the next one. Your last option is to do a different exercise each day to keep your muscles from adapting. Mixing up your routine helps to optimize your results from any strength training plan.

What’s a Medicine Ball?

If you’re not familiar with the term, a medicine ball is just a round ball filled to a specific weight. Some of the them are totally round but some are round with handles on the side. This is helpful if you plan to use a heavier ball. Start with a light-weight ball around 6 pounds and gradually work your way up to a 10 or 12 pound ball.

Milk Gallon = Medicine Ball Substitute

The point of the ball is that it’s an object that offers resistance due to it’s weight. You can actually use any object that’s about the same size and easy to move around. Just be careful that if you lose your grip nothing will be broken and nobody will be hurt. If you have a gallon of milk or water, it’s a great substitute since it weighs about 8 pounds when full. Also, most gallon jugs have a handle that makes it safer to swing back and forth.

Fitness doesn’t have to be expensive. It doesn’t have to be complicated or time consuming either. Use the time and space you have. You don’t have to join or drive to a gym to lose weight and get in shape. The best thing about the gallon jug is that you can pour the water out and carry the light-weight jug anywhere!