10’s Med Ball Workout

10's Med Ball Workout

The good ol’ pink med ball is back for today’s workout! And as an added bonus, it conveniently happens to match the tank and leggings that the lovely ladies of Delano recently sent me. You can check out the entire line on their website, but I’ve highlighted a few of my other favorite pieces below.

Delano Activewear

Nicole zip legging // Keely top // Tracy foldover legging // Chelle ruffle legging

10’s Med Ball Workout

You’ll do 10 reps of each of the following exercises and will go through the entire sequence 3 times. I finished in 16 minutes using a 6 lb medicine ball—try to beat my time! Descriptions of each exercise are below.

10's Med Ball Workout

  • 10 Sit n’ Reaches with Alternating Toe Touches: Lay on your back with arms stretched overhead, holding on to your medicine ball. Legs should be spread apart. Lift the medicine ball forward as you sit up, keeping arms straight, and lift it straight above your head as your body comes into upright sitting position. Bend forward, bringing the medicine ball down to touch your right foot. Bring it back overhead as you sit up and then lay back down into starting position. Repeat, this time reaching to touch your left foot.
  • 10 Med Ball Burpees: This is a regular burpee, only holding on to a medicine ball the whole time. Squat down, placing medicine ball on the ground in front of you, carefully jump back into a plank position, jump back up to squatting, then stand up and jump with your arms (and medicine ball) in the air.
  • 10 Cross-Body Chops (5 on each side): Start by holding a medicine ball by your left foot, in a sort of side lunge position. Your left foot will remain firmly planted, and your right foot will pivot as you stand up and bring the medicine ball across your body (keeping arms straight) and reach it up to the right. Chop it back down diagonally across your body, bending into starting position. Do five on this side, then switch to the other side.
  • 10 Spiderman Planks: Start in a plank position, balancing on the medicine ball. Bring your left foot up by your left hand in a deep, planked lunged position. Return to starting position. Repeat on the other side. Try to keep your butt down as you bring each leg up, holding your body in that straight plank position.
  • 10 Squat Jacks: These are essentially jumping jacks in a squatting position. Start with legs a little more than shoulder-width apart in a squat position, holding medicine ball mid-torso. Jump legs together (remaining in a squat position) and reach medicine ball down and to the left of your feet. Jump back into starting position, then alternate, jumping legs together and reaching medicine ball down and to the right of your feet.
  • 10 Logger Jumps over the Med Ball: Start on all fours in a pike position with both feet to one side of the bed ball. Jump your feet up, shifting all your weight onto your hands, and jump over the med ball, landing on the other side. Continue back and forth. I like to really exaggerate the jump, bringing my feet far above the med ball, but as long you’re clearing the top, it’s totally fine.

Logger Jumps over a Medicine Ball


Top & Bottom: Delano



  1. I want to buy a med ball just so I can do this fun workout!

  2. Looks Great on you! Thanks for the feature we’re so glad you like the clothes. Great workout 🙂

  3. Looks awesome! I’m putting this into this week’s workout! Its been a while that I’ve used my med ball 🙂

  4. Great looking workout! I love using medicine balls, but I usually just use them for ab exercises. Thanks for the new ideas.

  5. I love the workout! All your workouts are inspiring…


  6. After two weeks of Nicole Workouts I am happy to report I no longer crawl home from the gym! Now, I hobble… Will attempt this one Monday! ^-^

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