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YMCA Workouts

Medicine Ball Boot Camp

Up your athletic ability with this explosive workout—with or without a partner.


    One rubber medicine ball and a wall or partner


    You will do each exercise for 45 seconds. Go through each set twice and then rest 1 minute.


    Perform 45 seconds of squats and 45 seconds of jumping jacks.

  • Set One

    Set One

    No. Exercise Instructions  
    1 Squat and Toss Face each other about five feet apart. The partner with the medicine ball squats down, up and tosses the ball. The other partner then squats and tosses it back. Maintain good form by keeping your knees behind your toes and weight in your heels. Show Me
    2 Break the Ball Begin with arms extended overhead holding the ball. Alternate lifting your knees and bringing the ball down to meet them. Keep your core engaged. Show Me
    3 Chest Pass Stay in a low, athletic stance the entire time. Pass the ball with minimal arc to your partner. Show Me
  • Set Two

    Set Two

    No. Exercise Instructions  
    1 Quick Feet Hold the medicine ball at your chest and lower into an athletic stance. Run in place as fast as you can. Show Me
    2 Side Steps Hold the medicine ball at your chest and step side to side. Stay in a low stance the entire time. Show Me
    3 High Knees Hold the medicine ball straight out in front. Engage your core. Alternate lifting your knees up to meet the ball at a rapid pace. Show Me
  • Set Three

    Set Three

    No. Exercise Instructions  
    1 Slam and Jump Lift the medicine ball over your head and slam it down and up. When it comes back up, shuffle one step to the side and slam it again. Shuffle back. Show Me
    2 Squat and Dribble Come into a low squat, and using both arms, dribble the medicine ball. Try not to drop your head. Show Me
    3 Slam and Shuffle Lift the medicine ball over your head and slam it down. Set it on the floor. Shuffle two steps out and back and repeat. Alternate the shuffle direction after one set. Show Me
  • Cool Down

    Walk for 3 minutes.

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YMCA of Middle Tennessee

Association Office
1000 Church St.
Nashville, TN 37203
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