Whole Body Medicine Ball Workout

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I know we can’t always be on the pole, so I wanted to bring you a little exercise workout that you can do at home or in the gym.

I  wanted to show you some exercises you can do with a medicine ball. There are tons of different exercises you can do, so I’ve just brought you these 4 to start with. This one is a fun little workout focusing on core – but of course your arms and legs will be working too!

This workout is written below so you can try it out at home or in the gym.

If you want more, check out our previous HIIT workout.

Please subscribe and I will bring you more fitness goodness 😀

Medicine Ball Workout

Complete each exercise for 1 minute before moving on to the next. When you have competed all 4 exercises, rest for 30 seconds before repeating 2 more times. We want to do this workout 3 times through in total.

Make sure that you alternate legs on the Lunges, and switch directions after 30 seconds on the Wood Chops.

I am using a 4kg medicine ball for my Wall Squat Rotations and Lunges, and a 6kg medicine ball for my Russian Twists and Wood Chops. Make sure that you use weights that are appropriate for you.

  • Wall Squat with a Rotation – 1 minute
  • Russian Twists – 1 minute
  • Lunge with Rotation – 1 minute (alternate legs)
  • Wood Chops – 1 minute total (change direction after 30 seconds)

Rest for 30 seconds and repeat another 2 times, making 3 in total.


If you find an exercise is too difficult, change your medicine ball for a lighter one, or use no medicine ball at all.

If you don’t have a medicine ball you can use any weights you can get your hands on, or even a water bottle or tin!

Let me know how you get on 😀

Category: Fitness, Training, Vlogs

About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born. The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 4 advanced personal trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place

Pole Dance Classes in Norwich

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