Medicine Ball Pyramid Workout

Medicine Ball Pyramid WorkoutI haven’t worked out with my good ol’ pink med ball in a while, so the other day, after a 3-mile run outside, I decided to do a quick pyramid workout with it. I think it’s probably time to invest in a heavier ball (8 or 10lbs) because my 6lb-er isn’t feeling like enough for certain exercises, but this was still the perfect strength training routine to compliment my cardio.

Before we get to the workout breakdown, I have to give Jackie from PrettyFit Athletics a big thanks for the fun SUCK IT UP tank I’m wearing in today’s post! Not only does it match my medicine ball, but I love the kiss print detail on the back. Check out her Etsy shop for other cute workout tanks—she even has a Boston Still Strong one that benefits the One Fund!

Medicine Ball Pyramid Workout

Equipment I Used:

  • 6-lb medicine ball
  • Exercise mat

You’ll start by doing 10 reps of each exercise in the circuit. Next, you’ll do 9 reps of each. Next round, 8—and so on and so on down to 1 rep of each exercise. In between each round you’ll hold a med ball plank for 30 seconds.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1…

Medicine Ball Pyramid Workout

  • V-Up Split Crunches with the Med Ball: Start laying on your back with arms overhead holding the medicine ball.  Engage your core to lift your legs and arms hovering off the floor a couple inches. This is your starting position. Squeezing your abs, lift your legs straight up and out to the sides as you crunch your upper body up, reaching the medicine ball between your legs. Return to starting position, lowering upper and lower body and bringing med ball back behind your head. The goal is to keep constant tension on the abs and never let the med ball or your feet come to rest on the floor between reps.
  • Forward Lunge with Torso Twist (right): Start standing with feet hip-width apart holding med ball at chest. Step forward, lunging onto your right foot, bending both knees to 90 degrees. As you step forward, press the ball out in front of you, straightening your arms. From here, keeping arms straight and med ball extended, twist your torso to the right. Reverse the motion back to standing. That’s one rep.
  • Forward Lunge with Torso Twist (left)
  • Shoulder Press Toss, Catch & Dip: Standing with feet hip-width apart holding med ball at chest, toss ball straight up overhead, pushing through with both hands. Catch the ball, softening the catch by bringing it back to chest height. Press ball overhead and then do a triceps dip with the ball, dipping it behind your head, keeping elbows in tight to the side of your head as you do so. Extend med ball back up overhead, bring it down to chest height. This is one rep. Start from the top with the toss. (This is the one exercises I wished I had a heavier med ball for.)
  • Med Ball 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. One to the right + one to the left = 1 rep.
  • 30-second Incline Med Ball Plank: Balancing your feet on the medicine ball, hold a plank position, hands aligned underneath shoulders. If this bothers your wrists, come onto your forearms.

Suck It Up tankWEARING | tank: c/o PrettyFit Athletics // leggings: c/o Champion // sneakers: Nike Free +3

Taking pictures for this workout tutorial has made me realize how desperately I’m in need of a tan. I’m over the Edward Cullen look–hurry up, summer!!

Have a great day, everyone!


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  1. Love the shirt, and the workout looks like a good one too.

    I can’t believe you can do v-sit crunches on a thin mat like that on pavement. Thanks for sharing!

    • I was just demonstrating outside for the tutorial because natural sunlight is so much better for pictures haha. When I actually did the full workout, I was inside–hardwood floor is a liiiittle more forgiving than pavement 🙂

  2. What Ashley said. I can do sit-ups on an abmat and still get floorburn on my tail. And that Etsy shop had me at the “On Wednesdays, we wear pink” tank.

  3. Love that Etsy shop! Um is this the kind of thing you do in Tone n Torch?

  4. Love pyramid workouts! I swear they are big time motivators as you count down! 🙂

    • Totally–they’re so good for mentally pumping yourself up throughout the whole workout because you get the worst out of the way first. Pyramids are usually my go-to on days I don’t feel like working out haha

  5. This was a really great workout. I’ll definitely be repeating it. Thanks!

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