{"id":58951,"date":"2025-03-03T00:00:00","date_gmt":"2025-03-02T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-medicine-ball-workout\/"},"modified":"2025-05-23T10:51:35","modified_gmt":"2025-05-23T08:51:35","slug":"20-min-medicine-ball-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-medicine-ball-workout\/","title":{"rendered":"Workout of the week: 20-min medicine ball workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ medicine ball workout \/ 20 minutes&nbsp;<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Medicine ball<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>At EVO, we&#8217;re all about keeping things simple. <\/strong>While our philosophy has evolved from our start as a functional-only gym boutique, we&#8217;ve remained true to a straightforward and practical approach.<\/p>\n\n\n\n<p><strong>We&#8217;re like a medicine ball: a seemingly normal piece of equipment that can help you get extraordinary results.<\/strong> Think about it: highly versatile and perfect for improving strength, coordination, and balance, proving that simplicity can be seriously effective.<\/p>\n\n\n\n<p>Start reaping the benefits with this <strong>medicine ball workout<\/strong>. It features<strong> 4 exercises, 16 reps each<\/strong>, for <strong>4 rounds. Rest 1 minute between rounds and 30 seconds between exercises. <\/strong>All combined, this workout should take you <strong>20 minutes to complete<\/strong>.<strong><\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Medicine ball push-up<\/li>\n\n\n\n<li>Medicine ball slams<\/li>\n\n\n\n<li>Medicine ball rotational reverse lunge<\/li>\n\n\n\n<li>Medicine ball crunch<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s get that medicine!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises&nbsp;<\/li>\n\n\n\n<li>16 reps each&nbsp;<\/li>\n\n\n\n<li>4 rounds&nbsp;<\/li>\n\n\n\n<li>1-min rest between rounds&nbsp;<\/li>\n\n\n\n<li>30-sec rest between exercises<\/li>\n\n\n\n<li>20 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Medicine ball&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds <\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; MEDICINE BALL PUSH-UP<\/h3>\n\n\n\n<p><strong>16 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place both your feet on the top of the medicine ball and assume a push-up position.<\/li>\n\n\n\n<li>Keep your arms straight, shoulders above wrists, and body in a straight line.<\/li>\n\n\n\n<li>Engage the core and glutes.<\/li>\n\n\n\n<li>Keep the shoulders over the wrists, lower the whole body towards the floor, and drop comfortably as low as possible.<\/li>\n\n\n\n<li>Push the body upwards and return to the start position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; MEDICINE BALL SLAMS<\/h3>\n\n\n\n<p><strong>16 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with feet shoulder-width apart, holding the medicine ball.<\/li>\n\n\n\n<li>Engage your core, slightly bend your knees, and lift the ball overhead.<\/li>\n\n\n\n<li>Rise onto the balls of your feet, then slam the ball down between your feet with force.<\/li>\n\n\n\n<li>Squat to pick it up and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; MEDICINE BALL ROTATIONAL REVERSE LUNGE<\/h3>\n\n\n\n<p><strong>16 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with feet hip-width apart, holding the ball before your chest.<\/li>\n\n\n\n<li>Step your right foot back into a lunge and twist the ball to your left.<\/li>\n\n\n\n<li>Return to standing, bringing the ball back to the centre.<\/li>\n\n\n\n<li>Step your left foot back into a lunge and twist the ball to your right.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; MEDICINE BALL CRUNCH<\/h3>\n\n\n\n<p><strong>16 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on your back with your legs bent at 90\u00b0 and hold the ball overhead.<\/li>\n\n\n\n<li>Crunch up, bring the ball forward, and place it on your shins.<\/li>\n\n\n\n<li>Lower your torso back down while keeping the ball balanced.<\/li>\n\n\n\n<li>Crunch up again, grab the ball, and return to the start position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">That&#8217;s it for this medicine ball workout. Find more challenges below:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/40min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/18-min-emom-strength-workout\/\">18-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/full-body-valentines-partner-workout\/\">Full-body Valentine\u2019s partner workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-zone-2-cardio-workout\/\">25-min zone 2 cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-min-lower-body-superset-workout\/\">20-min lower body superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/15-minutes-metabolic-strength-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20min-upper-body-strength-workout\/\">20-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/new-years-strength-workout\/\">20-min New Year\u2019s strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-minute-cardio-workout\/\">20-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/16-min-emom-christmas-workout\/\">16-min EMOM Christmas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-lower-body-strength-workout\/\">25-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30-min-upper-body-and-core-workout\/\">30-min upper body and core workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/trial.evofitness.eu\/ch\/?lang=en&amp;utm_source=website&amp;utm_medium=blog-banner&amp;utm_campaign=trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png\" alt=\"evo at trial cta 1day blog male\" class=\"wp-image-114637\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ medicine ball workout \/ 20 minutes&nbsp; Equipment: Medicine ball At EVO, we&#8217;re all about keeping things simple&#8230;.<\/p>\n","protected":false},"author":26,"featured_media":58952,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 20-min medicine ball workout | EVO Fitness","_seopress_titles_desc":"Sometimes, the best workouts only need one piece of equipment. To prove it, here's our 20-minute medicine ball workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,711,935,936,1273],"class_list":["post-58951","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-medicine-ball","tag-workout-of-the-week","tag-wow","tag-medicine-ball-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58951","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=58951"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58951\/revisions"}],"predecessor-version":[{"id":112791,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58951\/revisions\/112791"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/58952"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=58951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=58951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=58951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}