Home Workout #7 – Medicine Ball Total Body Circuit

Home Workout #7 – Medicine Ball Total Body Circuit


Keep it simple! If you complicate your workouts, you will run the risk of jeopardizing your daily compliance.

Today's workout is short (16 minutes), but INTENSE!

  • Short home workouts (15-20 minutes) are perfect for people who loathe gym environments and/or are "too busy to exercise".
  • Total body interval circuits increase metabolic demand because they make your body work at a higher intensity.
  • Metabolic workouts are the most effective way to burn calories (both during and AFTER your workout) and boost your metabolism, which means you will get leaner and stronger faster.
  • REMEMBER: if you want to see changes in your physique, then you will have to exercise at 95-100% of your maximum capacity (i.e. “go all out”, “go as fast as you can”, “lift as heavy as you safely can”). I think this is a fair compromise considering it’s only for 16 minutes out of your entire day.

As always, no gym is required. All you need is a medicine ball. This workout is perfect for anyone who lives in tight quarters.

home workout #7: Medicine Ball Total Body Circuit

Equipment Required:

  1. Medicine Ball. I used a 12-pound med ball.
  2. Light Dumbbells. I used 3-pound dumbbells.
  3. A laptop, smart phone, or tablet (to play this workout video)

Always a Must!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs. Click here to read why.

Today’s Video Workout:

Set your gymboss timer for: 30 seconds WORK, 10 seconds REST. This circuit consists of 8 exercises. Perform the circuit 3 times (which takes 16 minutes & 30 seconds). If you have time, then do it 4 times for a total of 22 minutes.

  1. Medicine Ball Burpees with Push Up and Squat Front Punch Out
  2. Alternating Toe Taps on Medicine Ball with Biceps Curls
  3. Medicine Ball Rolling Push Ups
  4. Alternating Toe Taps on Medicine Ball with Biceps Curls
  5. Boats with a Medicine Ball Twist
  6. Alternating Toe Taps on Medicine Ball with Biceps Curls
  7. Medicine Ball Side Lunges with Overhead Press

Do the workout with me! Just click on this video:

Always Stretch and Foam Roll after your workouts to prevent injury!


Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. hello dr sara thank you for sharing your experience with us. for the last 1 year i am searching the best cardio exercise/ circuit and here i found one . this is really cool exercise . like to hear more from you

  2. thanks a lot


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