10 or 20-Minute Med Ball Full-Body Circuit Workout

Full-Body Medicine Ball Circuit WorkoutI’ve got a full-body workout for you today that will take 10 or 20 minutes to complete, depending on how much time you have. I originally planned this as a 20-minute circuit and then got a request for a 10-minute workout and figured I’d let you guys decide! If you’re following along with the video, just go through it twice for the 20 minutes.

I’m using a medicine ball but all the exercises could be done with just your bodyweight or a dumbbell/sandbag so don’t let the equipment throw you off–improvise as needed!

Med Ball Full-Body Circuit Workout


Equipment I Used:

  • Medicine ball (I’m using a 6-lb ball because it’s all I have at home but it’s a bit too light for me — hope that helps you guage what weight is best for you!)
  • Interval timer

Set an interval timer for 10 or 20 rounds of 45 seconds of work and 15 seconds of rest. There are five exercises in the circuit and you’ll go through them two or four times. So here’s what it looks like:

45 sec exercise 1
15 sec rest
45 sec exercise 2
15 sec rest

And so on and so on for the 10 or 20 minutes.

Full-Body Medicine Ball Circuit Workout

Soccer Drill | This is kinda like high knees. Run in place, lifting the feet in front of you one at a time and tapping the medicine ball. These should get your heart rate up so keep it quick! Try to make contact with the ball every time without kicking it–little love taps. It’s harder to actually touch the ball than it is to just hover the foot over it.

Jump Lunge to Torso Twist | Start in a lunge position holding the med ball in both hands at chest height, arms held straight in front of you. Both knees should be bent to opposing 90-degree angles. Holding this low lunge, twist your torso to the right or left (if right foot is in front, twist to the right), keeping arms straight as you do. You want your whole upper half moving as one unit on this—imagine your waist is a wet towel that you’re wringing out as you twist. Reverse the sequence, twisting back to center and bringing the med ball in tight to your chest. Do a jump lunge, landing with the opposite foot in front. Repeat.

Chest-to-Floor Burpees with Lateral Hop over Ball | This is a traditional chest-to-floor burpee but instead of jumping straight up with arms overhead at the top, you jump laterally (to the side) over the medicine ball. So one burpee to the right of the ball, one burpee to the left of the ball, hopping side to side.

V-Up Crunch Spreads | Start on your back with arms stretched overhead holding the med ball at a hover and legs hovering just slightly above the ground. Pull your abs in tight and press your low back to the ground. You’ll then crunch up, lifting your legs straight up and separating them out wide as you bring the med ball overhead and through the legs. Lower back down to starting position. If possible, your feet and the med ball should never touch the ground between reps.

Squat Slam Stops | Start standing holding the medicine ball overhead. From here, you’re going to explosively drop down into a low squat as you swing the med ball down in front of your body as if you were going to slam it on the floor. You want to build momentum as you do this so really put some oomph into it. Just as the med ball is nearing the floor, stop the movement, catching it hovering over the floor, arms extended out in front of you. Pause in this low position and then just as explosively power back up to the starting position, pressing through your heels to stand as you swoop the med ball back overhead.

The more power you use to swing the ball down, the harder your muscles will have to work to stop the momentum. If you’re a beginner, start with a slow motion and work your way to a more explosive downward swing.

Full-Body Medicine Ball Circuit Workout

WEARING | Free People Movement Dharma Tank c/o Shopbop // Calvin Klein Intense Power Racerback Bralette c/o Shopbop // Fabletics leggings (<–currently doing a Labor Day sale and giving you your first outfit for only $15!) // adidas NEO sneakers

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12-Minute Bodyweight Tabata Workout Series: Full Body

12-minute bodyweight tabata workout

I hope you guys have enjoyed this bodyweight tabata series! I really wanted to get all five workouts posted by the end of the week and here we are pushing 11PM on Sunday … what can I say, I’ve always worked best under pressure. 😉

12-Minute Bodyweight Tabata Workout Series: Full Body


This workout is made up of three tabata supersets. For each tabata superset, set an interval timer for 8 rounds of 20 seconds of work and 10 seconds of rest. During the work intervals, you’ll alternate between the two exercises. In other words: 20 seconds Exercise 1 / 10 seconds rest / 20 seconds Exercise 2 / 10 seconds rest and so on. Rest as needed between tabata supersets, but try to limit it to 60 seconds if possible.

Full-Body & Cardio Tabata Workout - 12 minute long and made up of three tabata supersets of bodyweight exercises

Tabata Superset 1

Breakdancer Kickthroughs | These are a little tricky to explain in words, so definitely watch the video (fast forward to about the 30-second mark). Start on all-hours, hands and balls of the feet on the floor. From here, you’re going to lift your left hand as you kick your right leg through, twisting your body upright so that you’re now facing up with your right hand and left foot on the ground as a base, your right leg extended out at a hover. Reverse the movement and flip it over to the other side. Continue side to side. I know, that made no sense. Just watch the damn video. 😉

Forearm Plank Hops | Start in a forearm plank (elbows stacked underneath shoulders, core pulled in tight—don’t let your low back sag or your butt stick up in the air). From here, hop your feet in unison to the right, back to center, to the left, and back to center. While you hop, try to hold your body in a straight line, not letting your bum pike up into the air.

Tabata Superset 2

Jump Lunge-Jump Lunge-Jump Squat | Jump lunge, jump lunge, jump squat, jump lunge, jump lunge, jump squat–that’s the pattern for this combo. Start in a lunge position, both knees bent to opposing 90-degree angles. From here, do two jump lunges, switching the front foot each time. Next time you jump, land in a squat position. Do a jump squat. Jump back into your lunge position and start from the top.

Speed Skaters | These are like side-to-side leaping curtsy lunges. Leap to the right, landing on your right foot and bending down to touch the ground by your foot with your left hand as you swoop your left foot behind the right (think of a curtsy). Come up, leaping left and reversing the move. Keep it going quickly, back and forth, trying to never let that back foot come to rest on the ground—keep the weight in the foot you land on.

Tabata Superset 3

Jump Tuck Burpees | This is a traditional burpee with a jump tuck instead of a basic overhead jump. From a standing position, squat down, bringing your hands to the floor. Hop your feet back into a plank position. Quickly hop them back up towards your hands. Do a jump tuck. For the jump tuck: Jump up into the air, using your core to pull your knees up towards your chest. Lower them quickly in time to land. You’ll want to bend your knees, sinking into a squat to prep for the jump, and you’ll land this same way, sinking into a squat to absorb the landing. As you jump up bring your hands in front of your rib cage and try to hit them with your knees.

Marching Plank Push Ups (alternate) | Start in a plank position, wrists stacked under shoulders. Lower onto your right forearm (keep your left hand planted right where it is, bending into that left elbow so that you can lower). As soon as your right forearm hits the ground, push into the left hand to press back up to straight arms in your starting plank position. Try to keep your hips level as you do this marching plank. To achieve that, you’ve got to bend into the stationary arm (don’t keep your left arm straight as you lower onto the right forearm). Isolate one side each round (so in total you’ll do it twice to the right, twice to the left).

This workout clearly kicked my butt:

12-minute bodyweight tabata workout

WEARING | Fabletics tank // leggings c/o Eddie Bauer // bra c/o Lululemon // Nike sneakers

Cheers to a productive, healthy week ahead!

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MORE WORKOUTS FROM THIS SERIES:

12-Minute Bodyweight Tabata Workout Series: Full Body + Cardio

Full-Body & Cardio Tabata Workout - 12 minute long and made up of three tabata supersets of bodyweight exercises

Woop! Workout 4 out of 5. This is a full-body workout and definitely cardio-heavy. I had some issues with the video (note to self: make sure you’re actually in the frame before doing a full tabata of push ups and mountain climbers…) so bear with the choppiness of that second superset if you follow along at home.

12-Minute Bodyweight Tabata Workout Series: Full Body + Cardio


This workout is made up of three tabata supersets. For each tabata superset, set an interval timer for 8 rounds of 20 seconds of work and 10 seconds of rest. During the work intervals, you’ll alternate between the two exercises. In other words: 20 seconds Exercise 1 / 10 seconds rest / 20 seconds Exercise 2 / 10 seconds rest and so on. Rest as needed between tabata supersets, but try to limit it to 60 seconds if possible.

Full-Body & Cardio Tabata Workout - 12 minute long and made up of three tabata supersets of bodyweight exercises

Tabata Superset 1

Snowboarders | This is essentially a rotating squat jump. Squat down, hips and butt back and down, weight in your heels. Bring your right fingertips towards the ground in front of you and look over your right shoulder (think of the stance of a snowboarder or skateboarder looking ahead). From here, you’re going to jump up and turn towards your right shoulder, rotating 180 degrees in air and landing back in a squat facing the other direction, this time bringing your left fingertips towards the ground and looking over your left shoulder. Repeat, rotating towards your left shoulder this time. A good way to think about it is you’re always looking ahead in the same direction, just changing which foot is in front.

High Knees | Maintaining good posture (don’t hunch forward!), run in place, using your core to drive your knees up high as you do. Keep these quick! If you have knee issues or need to modify, march in place instead of run (but still get those knees up high).

Tabata Superset 2

Hand-Release Push Ups | Start in a plank position and begin to bend your elbows as if you were doing a push up, but instead lower your body all the way to the ground. From here, lift your chest and hands off the ground, squeezing your upper back. Lower your hands back down to the ground by your rib cage and press your body back up into a high plank position. To modify perform on your knees.

Crossbody Mountain Climbers | Start in a plank position with hands stacked under shoulders, abs held in tight (don’t let your low back arch down towards the floor). Pull your right knee across your body towards your left elbow, trying to make physical contact between the two if you can. Step the right foot back into your high plank and then repeat on the other side, left knee to right elbow. Your goal is to go fast but also to get the knee as close to touching the opposite elbow as possible. Don’t sacrifice the later for speed.

Tabata Superset 3

Plank to Low Squat Snaps | Start in a plank position. From here, jump your feet up towards the outsides of your hands and as you do, release the hands from the floor so that you can snap up, landing in a low, wide squat position. Pause. With that same quickness, bring your hands back to the floor as you jump your feet back, landing in plank. The goal is to snap from plank to that low squat with momentum so that there’s a brief moment when neither your feet nor hands are making contact with the ground.

Hot Feet | You probably know these best as a basketball or football drill. You essentially run in place as fast as you can while in a wide-leg squat position. With your feet a bit wider than hip-width apart, squat down. Staying low, you’ll quickly run your feet up and down, staying on the balls of your feet and barely picking them off the floor (an inch or two) so that you can maintain the speed.

Full-Body & Cardio Tabata Workout - 12 minute long and made up of three tabata supersets of bodyweight exercises

WEARING | tank c/o Puppies Make Me Happy // Lululemon shorts //Nike sneakers

Hope you all enjoy the weekend!

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MORE FROM THIS WORKOUT SERIES: