Medicine Ball Circuits

[MIsoldier**]

Does anybody on here use medicine ball circuits for there conditioning workouts?

I am trying to come up with some circuits to do for my conditioning days. Could anyone please give me some ideas for some ciruits and what exercises to use?

I just got moved to a new military post here in South Korea and the gym here has a ton of medicine balls at various weights, the heaviest being 15 lbs.

 

[Monger]

http://thefitcast.com/?cat=22

There's a vid here of a med ball medley that involves throwing it at a wall. In addition to that I like to do med ball slams on pavement. I've also done timed intervals with throwing the ball, sprinting to it, throwing it back, and repeat. I usually underhand throw it between the legs one way and chest pass it back the other... it's quite exhausting if you put 100% intensity in it.

 

[WAREAGLE]

I do, this is the core killer. I do it 3 x a week and do 3-5 runs of 10-20 reps each.

1. Med Ball Twist
2. Vertical Wood Chopper
3. Diagonal Wood Chopper
4. Figure 8 (trace an eight in front of you with the med. ball)
5. Big Circle (start with the ball overhead and rotate it in front of you in a big circle, then repeat in the opposite direction)

start off with 3 runs of 10 reps each with 90s rest and work up to 5 runs at 20 reps each with 30sec rest.

It's great for the core and also helps with shoulder endurance and grip endurance.

 

[hudday48]

Med ball cleans
Sohp
Waiters walk
med ball pushups (one hand on the med ball)
Wall ball (start in squat come out of the hole and hit a target 10 feet above you catch on rebound repeat)
Or just use it as a guide to see if you are breaking parallel on squats