Medicine Ball Workout #1
Jump rope for 2 X 3 minutes

Light stretch

20 push-ups
20 sit-ups
20 kick-outs
10 side leg lifts


10 basket ball pass
10 over head pass
10 swing pass
10 under hand pass
10 back to back hand off
10 basket ball pass with one person standing and the other sitting on the ground (to intensify that, do a sit up then pass)
10 back to back pass (standing about 3 feet apart)
10 squat jump pass
10 one handed step up reverse pass
















Medicine Ball Workout #2


Jog 2 miles (a substitute would be 3 X 3 minutes jumping ropes)

Stretch

75 sit-ups ( a substitute would be 25 sit-ups holding a medicine ball or when holding a medicine ball do a sit-up then toss)
10 leg lifts
10 leg figure 8 (for more intensity , add a medicine ball between your legs)
5 leg circles one way, then 5 the other (for more intensity , add a medicine ball between your legs)
10 side leg lifts
3 X 10 push-ups (palm, knuckles, fingers)
2X10 dips (might have to start out with 2 X 5)

Neck exercise

Medicine ball workout

Lower body

10 – squats
5 – step forward lunge
5 – step backward lunge
10 – calve raises
5 – leg extensions
5 – leg extension toss
5 leg curls


2 sets of 10 – leg extensions toss
2 sets of 10 – leg curls
2 sets of 10 – calve raises
(start off with 2 X 10 and work your way up to 3 X 20)



















Upper body

5 – hold ball above the head – lean left then right
5 – hold the ball at your chest – twist side to side
5 - Basket ball press
5 – over head pass
5 – under hand pass
5 – pass twist – going left then right
5 – back to back sit down hand off twist
5 – basket ball press (one person sitting on the ground, the other standing up)
5 – back to back pass twist (stand about 2 feet apart)
5 – step up reverse pass, one handed
5 – throw the ball straight up

2 X 10 basket ball pass
2 X 10 over head pass
2 X 10 twist pass
2 X 10 one handed step up reverse pass
2 X 10 squat jump press pass
(start with 2 X 10 and work your way up to 3 X 20)

2 set of 3 minute rounds on:
double end bag
speed bag
heavy bag doing the combinations
a) 20 – 1, 1, 2
20 – 1, 2, hook to the body
c) 20 – 1, 2, hook to the body, reverse hook to the body
coaches mitts


75 sit-ups with a 25 pound weight on your chest

Cool down – walk ½ mile or practice Kata for 15 minutes

Modified my routine a little bit. For testing of 1st level in boxing, this is a substitute for the weight lifting program.


Medicine Ball Workout #1

Jump rope for 1 X 2 minutes
25 jumping jacks

Light stretch

2X2 minutes jump rope

20 push-ups
20 sit-ups
20 kick-outs
10 figure 8
10 circles
10 side leg lifts


10 basket ball pass
10 over head pass
10 swing pass
10 under hand pass
10 back to back hand off
10 basket ball pass with one person standing and the other sitting on the ground (to intensify that, do a sit up then pass)
10 back to back pass (standing about 3 feet apart)
10 squat jump pass
10 one handed step up reverse pass

Light stretch

3 X 20
basket ball pass
overhead pass
swing pass

3X10
squat jump pass

75 sit-ups



To complete a leg routine, i'd do
3 X 10 leg extension
3 X 10 Leg curls
2 X 20 calve raises

those are things you can do with a medicine ball. But, I'm more confertable with the actual leg machines.