[Workout Plans] Assault Your Core With The Dynamic Medicine Ball Abs Workout

Bombard your core with the force of 472,948 cannonballs.

While they’re not fired out of a cannon, medicine balls can quickly ignite any workout (just try not to get hit in the face). If you’re not already dominating these power moves, get involved — you’re doing your abs a disservice otherwise. They’re a punchy way to carve out a killer six-pack AND boost sports performance.

To makes things simple, we strung everything together and spit out one core-clobbering slobberknocker. The Dynamic Medicine Ball Abs Workout uses a flurry of high-velocity, movement-based exercises to unleash a relentless assault on the abs. Because each exercise is weighted with a medicine ball and the workout moves nonstop, you’ll hit your abs hard and fast and burn up fat in the process.

Don’t let it fool you, though. Abs are the primary target, but it doubles down as a HIIT-driven, hyper-intense full-body workout. Each set requires a bout of all-out effort, which actively spikes heart rate and quickly burns out muscle fibers across the body. You will sweat (a lot), and your muscles will sizzle in agony (sorry), but it’s an effective way to peel off fat and build a strong core.

Get ANGRY and start throwing large objects.

• Do the Dynamic Medicine Ball Abs Workout 2-3x per week.
• Keep rest low in between sets. Try to get through it as quickly as possible (without compromising form). Your goal is to A) increase the weight used and B) decrease total workout time as your progress.
• You can print out the full workout here.
• Need a medicine ball? We like the dual grip on SKLZ and Champion Sports’ soft Rhino Slam Ball.

1. Medicine Ball Sit Ups

How To:

Protocol: 3 sets — 15 reps

Target Muscle(s): Abs (All), Rectus Abdominis

• (1) Lie on the ground with a medicine ball extended overhead.
• (2) Powerfully contract your core, sit up, and push the ball out as far as possible. Keep your back straight and core tight.
• (3) Squeeze at the top for 1s and return down to the ground. Repeat.

If you’re with a friend, increase the difficulty by throwing the ball at the top.

2. Medicine Ball Overhead Slam

How To:

Protocol: 2 sets — 20 reps

Target Muscle(s): Abs (All), Legs, Lats, Shoulders

• (1) Start in a half squat position.
• (2) Ascend upwards to a full stand and raise your arms overhead. The ball should be as high as possible.
• (3) Immediately contract your lats, core, and arms, sink into your hips, and throw the ball as hard as possible into the ground.
• (4) Grab the ball and repeat.

3. Medicine Ball Side Throws

How To:

Protocol: 2 sets — 15 reps/side

Target Muscle(s): Abs (All), Obliques

• (1) Stand in a mid squat position with your feet in a wide stance.
• (2) Rotate and pull the ball to the right side of your body. Powerfully torque across your body, engage your core, and throw the ball laterally to the left as hard as possible.
• (3) Retrieve the ball, rotate back across your body and repeat.

4. Medicine Ball In-and-Outs

How To:

Protocol: 2 sets — 20 reps

Target Muscle(s): Abs (All), Lower Abs

• (1) Sit on a bench and balance on your butt. Hold a medicine ball with your inner thighs — your body should look like a “V.”
• (2) Tighten your core, lean back, and push your legs straight out.
• (3) Contract your abs, raise your torso, and pull your knees into your chest. Continue to repeat.

5. Medicine Ball Mason Twists

How To:

Protocol: 2 sets — 40 reps

Target Muscle(s): Abs (All), Obliques

• (1) Hold a medicine ball. Sit upright, raise your feet in the air, and balance on your butt. Keep your back straight and core tight.
• (2) Twist to your left and tap the ball against the floor. Rotate it across your body and tap it against the floor on the right side. Continue to repeat.

6. Medicine Ball Squat Throws

How To:

Protocol: 2 sets — 20 reps

Target Muscle(s): Abs (All), L

• (1) Start in a standing position in front of a wall. Hold a medicine ball at chest height.
• (2) Squat down as low as possible, powerfully ascend up, and throw the ball up overhead. It should resemble a chest pass.
• (3) Let the ball hit a wall, catch it/retrieve it, squat back down, and repeat the movement.

Pages: Workout Description | Printable Infographic

• About
• Latest Posts

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

Latest posts by Bryan DiSanto (see all)

• The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo - August 14, 2015
• [WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet - August 13, 2015
• Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video] - August 3, 2015

Pages: 1 2