Two-person medicine ball workout

Performing exercise with a partner is always more fun than doing it solo. It adds to the motivation and drive to your fitness regime and helps you compare your performance. Medicine balls and other tools can be used to assist in the process.

This article will list the top ways you can use a medicine ball to perform workouts with your partner. 

What is medicine ball?

A medicine ball is a tool for strength training, stretching, and cardiovascular training. It is a weighted ball that you can use solo or with a partner.

Six medicine ball workouts with a partner

Here are some ideas for performing a medicine ball workout with your partner.

  1. Wall balls

It is a full-body exercise done with a medicine ball that targets quads, glutes, hamstrings, and lower legs in the lower body. It also targets the shoulders and triceps in the upper body by tossing the ball.

How to perform:

  • Stand in front of the wall facing your partner next to you.
  • Keep your feet wide apart and toes pointing slightly outwards.
  • Hold the ball in front of you and go down in a squat position.
  • Stand back up and toss the ball on the wall.
  • Your partner will catch it and repeat the same steps.
  1. Sit up ball toss

This workout targets your ab muscles, and core and the action of tossing the ball to the partner activates your shoulders. Unlike individual sit-ups, muscles of your upper body are also engaged in the workout.

How to perform:

  • Sit on the floor on a mat facing your partner and lay down.
  • Hold the ball in front of your chest, sit up and toss it towards your partner.
  • Wait for your partner to throw it back and return to the starting position after taking the ball.
  • Your partner will perform the same steps with you simultaneously.
  1. Medicine ball pass

The target muscles in the ball pass are obliques, while the shoulder and biceps also work in passing the ball.

How to perform:

  • Sit on the floor with your partner facing opposite you and keep a distance of two feet.
  • To engage your core, lean back slightly and hold the ball in front of your chest.
  • Rotate to your right with the ball, and your partner rotates their body to the left.
  • Pass the ball to your partner when you meet in the centre.
  • Rotate to the other side and repeat the same steps.
  1. Uneven pushups

This exercise is a variation of regular pushups and targets the core, shoulders, triceps, and pecs. Shifting the ball from side to side also targets your obliques.

How to perform:

  • Lie down on the floor with your partner opposite you at a distance of 2-4 feet.
  • Get into a plank position and perform a pushup with the ball under one hand.
  • Do another pushup while shifting the ball to the other hand.
  • Pass it to your partner, who will repeat the same steps.
  1. Wall sit and burpees

Burpees are a great form of cardiovascular exercise; therefore, this variation of burpees will get your heart rate up. It will target the chest, quads, and shoulders.

How to perform:

  • Perform a wall sit, keeping your back straight with the wall and holding the ball in front of your chest.
  • Toss it to your partner, who will pass it back to you and perform a burpee after that.
  • Keep doing this exercise and switch positions with your partner after a few reps.
  1. Lunge with partner ball toss

This exercise is a variation of lunges and is excellent for working the glutes, quads, calves, and hamstrings.

How to perform:

  • Stand with one of your feet back into a lunge. Your partner will do the same with the other foot.
  • Pass it to your partner with your side opposite the lunge and twist your front leg.
  • Your partner will do the same with their opposite side.
  • Stay in lunge position until you have completed 10-12 reps.

Concluding remarks

Medicine ball is a great tool to experiment with various workout techniques. Performing a two-person workout adds to the challenge and helps work the muscles of your whole body. This article will give you some ideas to workout using a medicine ball with your partner.

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