Tough Mudder Training: 15 Minute Full-Body Medicine Ball Workout

By TMHQ | October 4, 2018


The Workout:

Grab a set of [medicine] balls and get ready to sweat with a few must-try partner medicine ball moves.

Often overlooked, these compact workout accessories are a kickass way to take basic bodyweight moves (like sit-ups, squats, and lunges) to the next level. Ranging in weight from two pounds upward of one-hundred, make sure you choose one that’ll make moves more challenging, without sacrificing form. If you’re doing these with a partner as we did below, pick a weight that’s good for both of you.

Do each move for 30 seconds as a circuit, then rest for 1 minute. Complete 3 rounds for a quick, yet challenging, high-intensity interval training workout.


Lie on the floor with arms and legs extended. Using your core, in one swift movement bring your legs and arms up, reaching toward each other. Keep your abs engaged as you lower to the ground.

Triangle Tricep Push-Ups

Assume an old fashioned push-up position, but this time bring your hands inward, forming a triangle beneath your chest. As you lower down, chest to mat, engage your core and keep your elbows in.

Medicine Ball Squats

Face your partner with feet hip-width apart. Together, lower to a 90-degree squat position. As you both explode up, Partner A tosses the medicine ball to Partner B, who will catch it and seamlessly drop down into another squat.

If you’re doing this exercise solo, hold the ball in front of your chest for a weighted squat move, or turn it into a wall ball exercise, throwing it as high as you can to a high target against a wall.

High Knees

With your feet hip-width apart, run in place bringing your knees up until they're in line with your hips.

Side Lunges

Start in a standing position. Take a large step to the right, bending your knee as you land, making sure it doesn't extend past your toes. Return to center and repeat on opposite side.

Tricep Dips

Find a box, bench, or chair for this move. Position your hands shoulder-width apart and extend your legs in front of you. While lowering your butt to the floor, bend your elbows until they reach a 90-degree angle, then return to the starting position.  Keep your triceps engaged, alleviating pressure from your elbow joint.

Medicine Ball Sit-Ups

Face your partner in a sit-up position, lying on the floor with a flat back and bent knees. As you rise up, pass the ball to your partner. Bring the ball behind your head until it almost touches the floor. Repeat.


Want to keep your training going? Find a Tough Mudder Bootcamp near you.