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four medicine ball moves to build power endurance

Give this short intense series of moves all you've got and you'll quickly feel the burn. All you'll need is a medicine ball and the motor to get to the finish line. Be sure to use a weight that will challenge you throughout the workout so you've got nothing left when it's all over. If you're looking to build power endurance and enhance your metabolic conditioning, you'll get it here.

Follow the rep and round counts below for your selected fitness level. Those at the advanced level should focus on speed - performing all exercises as fast as possible for maximum results.  


Reps: 10 per move                                            

Rounds: 3

Rest: 1 minute between rounds


Reps: 15 per move                                            


Rounds: 4


Rest: 1 minute between rounds


Reps: 20 per move     

Rounds: 5

Rest: 1 minute between rounds

Next Up: The Exercises


The Exercises

Start from a solid stance with knees slighly bent and feet positioned shoulder width apart. Keep totso erect and shoulders back when performing squat and lunge movements. 

1. Squat and Push

With the medicine ball in front of your chest squat straight down, not allowing knees to extend beyond toe line

At lowest part of movement push the medicine ball straight out away from body 

Pull medicine ball back towards chest and stand back up to start position

2. Lunge and Twist 

Stand squarely and hold medicine ball out in front with elbows bent at about 90 degrees

Lunge forward with one leg keeping a tight core

Twist torso to the same side as extended leg 

Step back to square stance and repeat using other foot

3. Jump Split Lunge

Start in lunge position with back leg knee almost touching floor 

Hold medicine ball out in front with elbows bent at about 90 degrees

Jump upward switching feet, landing in the same position with back knee almost making contact with floor 

Maintain strong core and posture, keeping shoulders back throughout movement

Keep jumping while alternating leg position

4. Jump Shots  

Start with feet shoulder width apart

Squat down with medicine ball, keeping torso straight 

Tap medicine ball to the floor 

Come back up from squat position and pull medicine ball straight up and into chest

Jump straight up pushing medicine ball up overhead 

Pull back into chest and repeat 



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We Love Fitness - 2013