35 Minute Strength Training With Medicine Ball

If you’re looking for an efficient, full-body workout that builds strength, improves core stability, and elevates conditioning—all in under 40 minutes—you’ll love strength training with a medicine ball. This 35-minute medicine ball workout delivers high-impact results using just one versatile piece of equipment.

In this guide, you’ll learn:
Why train with a medicine ball
The benefits of a 35-minute medicine ball strength session
A complete sample workout with detailed exercise descriptions
How to progress and customize the workout
Tips for maximizing results

Let’s get started!

35-Minute Medicine Ball Workout for Strength and Core Training

Medicine balls have been a favorite training tool for decades—and for good reason. They offer functional strength benefits that translate to daily life and athletic performance. Unlike machines or fixed-weight equipment, a medicine ball forces you to control a dynamic load, which:

• Activates stabilizer muscles
• Builds core power
• Enhances explosiveness
• Improves coordination and agility
• Promotes joint mobility and range of motion

You can toss, slam, rotate, press, and swing the ball in ways that engage your entire body, making it an excellent tool for full-body strength training.

And because it’s compact and portable, it’s easy to fit into home workouts or gym sessions.

Benefits of a 35-Minute Medicine Ball Strength Workout

A 35-minute session provides the perfect time frame to:

• Train all major muscle groups (upper body, lower body, core)
• Combine strength and cardio
• Improve metabolic conditioning
• Burn calories and promote fat loss
• Boost functional strength
• Save time with a fast-paced, effective workout

Whether you’re pressed for time, want to supplement other workouts, or prefer a quick solo routine, this 35-minute plan works perfectly.

Who Should Do This Medicine Ball Workout?

Beginners looking for an approachable way to build strength
Intermediate to advanced lifters who want a conditioning day
Athletes aiming to improve power and explosiveness
Home fitness enthusiasts with limited equipment
Busy professionals who need an efficient full-body workout

What Size Medicine Ball Should You Use For Strength Training?

The ideal ball depends on your current strength and fitness level:

Fitness Level	Recommended Ball Weight
Beginner	4-8 pounds (2-4 kg)
Intermediate	8-12 pounds (4-6 kg)
Advanced	12-20 pounds (6-10 kg)

Choose a weight that allows you to maintain proper form but still challenges your muscles. You should be able to complete all reps, but feel fatigued by the last few of each set.

35-Minute Medicine Ball Strength Training Workout

Workout format:

• Total time: ~35 minutes
• Structure: 3 rounds of 6 exercises
• Work period: 40 seconds
• Rest between exercises: 20 seconds
• Rest between rounds: 1-2 minutes

Warm-Up (5 minutes):

• Arm circles
• Hip circles
• Leg swings
• Medicine ball rotations
• Light medicine ball squats

Round 1: Lower Body Focus Strength Training With Medicine Ball

Medicine Ball Goblet Squats

Muscles worked: Quads, glutes, hamstrings, core

How to:

• Hold the ball at chest level with elbows tucked in
• Squat down, keeping your chest upright and knees tracking over toes
• Push through heels to return to standing

Tip: Keep tension on the ball to further activate your core.

Medicine Ball Reverse Lunges with Rotation

Muscles worked: Quads, glutes, core, obliques

How to:

• Hold the ball out in front of you
• Step back into a lunge
• Rotate the ball toward the front leg at the bottom of the lunge
• Return to start and alternate legs

Medicine Ball Overhead Slams Strength Training

Muscles worked: Shoulders, lats, core, legs

How to:

• Raise the ball overhead
• Engage your core and slam the ball down forcefully
• Catch and repeat quickly

Tip: Exhale forcefully as you slam for more power.

Round 2: Upper Body Strength

Medicine Ball Push-Ups

Muscles worked: Chest, triceps, shoulders, core

How to:

• Place one hand on the ball, the other on the floor
• Lower into a push-up
• Press back up, then roll the ball to the other side and repeat

Tip: Keep your core tight and hips level.

Medicine Ball Overhead Press

Muscles worked: Shoulders, triceps, core

How to:

• Hold the ball at chest level
• Press it overhead until arms are extended
• Lower under control

Tip: Don’t arch your back—keep your ribcage down and glutes tight.

Medicine Ball Russian Twists

Muscles worked: Obliques, abs, hip flexors

How to:

• Sit on the floor with knees bent
• Hold the ball with both hands
• Rotate from side to side, tapping the ball on the floor each time

Tip: Lift feet off the ground for extra challenge.

Round 3: Power & Core

Medicine Ball Chest Passes (Wall or Partner)

Muscles worked: Chest, shoulders, triceps, core

How to:

• Stand facing a wall (or partner)
• Push the ball explosively forward from chest level
• Catch on the rebound and repeat

Medicine Ball Side-to-Side Slams

Muscles worked: Core, obliques, shoulders

How to:

• Raise the ball overhead
• Rotate through the torso and slam the ball down to one side
• Catch and repeat to the other side

Medicine Ball V-Ups

Muscles worked: Abs, hip flexors

How to:

• Lie on your back, holding the ball
• Simultaneously lift legs and shoulders
• Reach the ball toward your toes
• Lower with control

Cool Down (5 minutes)

After your 35-minute strength workout, spend a few minutes cooling down:

• Child’s pose
• Supine twist
• Seated hamstring stretch
• Overhead side stretch
• Hip flexor stretch

How to Progress This Medicine Ball Strength Training Workout

Increase ball weight
Increase work period (50 sec)
Decrease rest periods
Add more rounds
Move faster (with control)

As your strength improves, gradually level up for continual results!

Tips for Success

Focus on form first, then speed
Choose a weight that challenges you
Breathe rhythmically
Stay consistent—aim for 2-3 sessions per week
Combine with other training (HIIT, weights, cardio) for optimal fitness

Sample Weekly Medicine Ball Workout Plan

Day	Workout
Monday	35-Minute Medicine Ball Workout
Tuesday	Cardio or mobility session
Wednesday	35-Minute Medicine Ball Workout
Thursday	Rest or active recovery
Friday	35-Minute Medicine Ball Workout
Weekend	Cardio, yoga, or outdoor activity

Why You Should Try This 35-Minute Strength Workout with Medicine Ball

This 35-minute medicine ball strength workout is one of the simplest, most effective ways to boost your fitness using minimal equipment. Whether your goal is:

Fat loss
Building lean muscle
Improving core strength
Enhancing athleticism
Getting stronger at home or at the gym

—you’ll love how quickly this workout delivers results.

Give it a try! You only need one medicine ball and 35 minutes to transform your strength and conditioning. Stay consistent, and the results will follow.

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