10-Minute Medicine Ball Workout For Boxing

10-Minute Medicine Ball Workout For Boxing

Feel the burn with this all-level 10-minute medicine ball workout. Choose your medicine ball weight and size and get moving with FightCamp Trainer Coach PJ!

Published: January 10, 2022

Topics: Strength & Conditioning, Training

Author: PJ Shirdan

This 10-minute medicine ball workout is a quick and easy way to get your muscles warm right from the comfort of your own home with just one piece of equipment.

For this workout, all you will need is a little bit of space and a medicine ball. Medicine balls can be found at most sporting goods stores, large retail stores, and online. Remember that most medicine ball circuits require you to be in contact with the ball throughout, so depending on the routine, be sure you choose a ball you can lift and hold on to throughout the entire workout. If you already have a medicine ball skip ahead to the workout, if not, below is everything you need to know before purchasing one.

What to Consider When Purchasing a Medicine Ball

Similar to free weights, medicine balls come in a variety of sizes, weights, and textures. But how do you know which one is right for you? Here are 3 (three) things to consider when purchasing a medicine ball:

Size

Medicine balls range in circumference, and the size doesn’t always determine the weight. Your trainer may be able to help you determine which size is appropriate for a specific workout. If you are choosing a single medicine ball for your home gym, select one you can easily hold with both hands and is about the size of your core.

Weight

When it comes to medicine balls, heavier isn’t always better. Purchase a medicine ball that you can “feel” the weight of but isn’t too strenuous to lift a few times. Many medicine ball workouts incorporate constant contact with the ball and require you to lift with different parts of your body like your arms, legs and hips, so you want one that challenges you but that isn’t impossible to move.

Texture and Material

Medicine balls can be hard and rigid or soft and plush, sometimes made of leather. The type of ball you use is dependent on your workout. If you are lifting with your legs and hips, you might opt for a softer ball. If your workout requires more tossing and bouncing, a rigid medicine ball might be more appropriate. It all comes down to comfort.

Now that you have selected your medicine ball, let's get started with your workout!

10-Minute Medicine Ball Workout

This workout will consist of 5 parts: a warm-up, 3 rounds, and a cool down. Because this workout takes only 10-minutes the rounds are very fast paced. Before getting started make sure you are well hydrated, have comfortable footwear, and are wearing breathable clothing that allows you to move freely.

Warm-Up (1 minute)

Torso Twist (15 seconds)

  • Start with your feet slightly wider than shoulder-width apart, elbows high, holding the medicine ball at your chest

  • Slowly twist from side to side

  • Slightly pivot on your toes as you twist

  • Continue for 15 seconds

Lat Stretch (15 seconds)

  • Keeping your feet shoulder-width apart, raise the medicine ball above your head

  • Swing it back down to your hips in a steady, fluid motion

  • Slightly bend your knees as the ball comes down

  • Continue for 15 seconds

Skyscrapers (15 seconds)

  • From the same standing stance, bend forward, bringing the medicine ball to your knees, then to your toes, then back to your knees

  • Then, rise up, bringing the ball up above your head

  • When raising the ball above your head, come up on your tiptoes

  • Repeat with the same knees, toes, knees, ceiling pattern

  • Continue for 15 seconds

Hip Circles (5 seconds)

  • Hold the medicine ball at your chest

  • Raise your left leg, bending at the knee, and make a large circle outward

  • Repeat with the right leg

  • Continue for 5 seconds

High Knees (10 seconds)

  • Hold the medicine ball at your chest and jog in place while bringing your knees up toward your navel

  • Continue for 10 seconds

Rest (15 seconds)

  • Rest the medicine ball on the ground and prepare for Round 1

Round 1 (3 minutes)

Squat and Press (30 seconds)

Coach PJ Doing Medicine Ball Squat & Presses
  • With your feet shoulder-width apart, hold the medicine ball at your chest

  • Squat and then thrust upward and raise the medicine ball above your head in a fluid motion

  • Continue for 30 seconds

Medicine Ball Slams (30 seconds)

Coach PJ Doing Medicine Ball Slams
  • Start with your feet shoulder-width apart

  • Raise the medicine ball above your head and then drive the ball down to the ground

  • When you release the ball, continue to drive your arms back behind your body

  • As the ball bounces back up, catch it, and repeat

  • Continue for 30 seconds

Boxer’s Twist (30 seconds)

Coach PJ Doing Boxer Twists With a Medicine Ball
  • Sit down, balancing on tail bone (your sits bones )with your back straight, knees bent, feet raised slightly off the ground, and heels together

  • Hold the medicine ball at chest-level

  • Twist from side to side with the medicine ball while keeping your legs still

  • Continue for 30 seconds

Repeat for a total of 2 circuits

Round 2 (3 minutes)

Rest (20 seconds)

Jump Lunge (30 seconds)

Coach PJ Doing Medicine Ball Jump Lunges
  • Start with your feet shoulder-width apart and hold the medicine ball at your chest

  • Step forward with your left foot and your right foot back to come into a deep lunge

  • Jump and switch your feet mid-air so that you land with your right foot forward and your left foot back in a deep lunge position

  • Repeat jumping and alternating front and back legs

  • Continue for 30 seconds

Mountain Climbers and Push-Up (30 seconds)

Coach PJ Doing Medicine Ball Mountain Climbers
  • Start with the medicine ball on the ground and at the front of your mat

  • Place both hands on top of the medicine ball and come into a high plank position

  • Complete 4 mountain climbers, alternating each knee toward your elbows

Coach PJ Doing a Medicine Ball Push-Up
  • Do a push-up

  • Repeat for 30 seconds

Variation: Instead of a push-up, you can hold a high plank position

Medicine Ball Slam and Sprawl (30 seconds)

Coach PJ Doing Medicine Ball Slams & Sprawls
  • Start with your feet shoulder-width apart

  • Raise the medicine ball above your head and then drive the ball down to the ground

  • When you release the ball, continue to drive your arms back behind your body

  • Grab the medicine ball as it bounces back up

  • Bring it down to the ground, place both hands on it, and thrust both legs toward the back of the mat

  • Jump your feet back up toward the front of the mat, stand, and raise the ball above your head

  • Continue for 30 seconds

Repeat for a total of 2 circuits

Round 3 (3 minutes)

Rest (30 seconds)

Medicine Ball Slam Burpees (30 seconds)

Coach PJ Doing Medicine Ball Slams & Burpees
  • Start with your feet shoulder-width apart

  • Raise the medicine ball above your head and then drive the ball down to the ground

  • When you release the ball, continue to drive your arms back behind your body

  • Grab the medicine ball as it bounces back up

  • Bring it down to the ground, place both hands on top of it, and thrust both legs toward the back of the mat

  • Complete a push up

  • Jump your feet back up toward the front of the mat, stand, and raise the ball above your head, and jump up

  • Continue for 30 seconds

Mountain Climber Sprints (30 seconds)

Coach PJ Doing Mountain Climbers
  • Start with the medicine ball on the ground

  • Place both hands on top of the ball and come into a high plank position

  • For 30 seconds, do mountain climbers as fast as you can

Repeat

  • This time, do the Medicine Ball Slam Burpees for 1 minute

Cool Down

Shoulder Stretch

  • Begin your cool down with some deep breathing, in through the nose and out through the mouth

  • Bring your left arm across the chest and and pull slightly with your opposite arm to stretch your shoulders

  • Using that same arm, bring it behind your head and use your opposite hand to pull on your elbow to stretch your shoulder and oblique muscles

  • Bend at the side to the right to feel the stretch in your left side

  • Repeat with the right arm on the other side

Torso Twist

  • Without your medicine ball, bring your feet shoulder-width apart

  • Twist from side to side using your core muscles

    • Your feet will also slightly twist

  • Continue for several seconds as you catch your breath

And you’re done! Those 10 minutes likely had you sweating and ready to take on the day – or another workout! We recommend you add this workout into your routine 2-4 times a week for the best results.

Want more 10 minute workouts? Check out our YouTube Channel and Blog. We have all of the workout variations you need to take your at-home boxing and kickboxing trainingto the next level!

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FightCamp Trainer Coach PJ

PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.

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