A Convenient and Effective Workout With Minimal Equipment | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

A Convenient and Effective Workout With Minimal Equipment

December 30, 2012 | Jim Carpentier

Must See Strength Training Videos

Trendy, state-of-the-art exercise equipment looks impressive, but sometimes the simplest tools deliver the best results.

One of my favorite workouts, which I recommend to my athletes, requires only a med ball, bench, mat and your own body weight. This 30- to 45-minute routine will improve your strength, balance, endurance and flexibility—all key components of your athletic ability. (Learn more about bodyweight training.)

You can perform this workout twice a week, or whenever you can't make it to the gym and need a quick and convenient workout option. If you don't have access to this equipment, substitute a phonebook for the med ball and a chair for the bench.

Walking Front Lunge and Med Ball Raise

  • Assume athletic stance holding med ball at waist
  • Step forward into lunge and simultaneously raise med ball overhead
  • Drive up out of lunge and repeat with opposite leg

Sets/Reps: 1x10 each leg

Rest 30 seconds

Elevated Push-Ups and Plank Combo

  • Place feet on bench or chair and assume push-up position with hands on mat
  • Perform a Push-Up; keep back straight and core tight
  • Drop to forearms and hold plank position for 10 seconds
  • Return to push-up position and repeat
  • Repeat for specified reps

Sets/Reps: 1x5 each exercise

Rest 60 seconds

Wall Squat and Ball Roll-Up Combo

  • Position med ball between mid-back and wall
  • Lower into squat position so thighs are at 90 degrees; hold position for 45-60 seconds
  • Rise out of squat
  • Turn to face wall and hold med ball against wall at waist height
  • Roll med ball up wall with finger tips and rise onto toes
  • Roll med ball down wall and lower into squat position
  • Repeat for specified reps

Sets/Reps: 2xWall Squat + 10 Ball Roll-Ups

Rest 60 seconds

Single-Leg Ball to Toe

  • Stand on right leg holding med ball overhead
  • Bend over and lower med ball to touch right foot; do not allow left foot to touch ground
  • Repeat for specified reps

Sets/Reps: 1x10 each leg

Rest 30 seconds

Step-Up and Press-Out

  • Place right foot flat on bench holding med ball at chest
  • Fully extend right leg and drive left knee up until parallel to ground
  • Simultaneously press med ball forward
  • Repeat as quickly as possible

Sets/Reps: 1xmax in 30 seconds

Cool down.

Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
More Cool Stuff You'll Like

How to Design a Greco-Roman Wrestling Training Program

Needs analysis Physiological profile When designing a strength and conditioning program for a wrestler for optimal wrestling workouts, many factors come...

3 Explosive Exercises Designed to Increase Pitching Power

Blast Through Plateaus with Tempo Sets

3 Post-Activation Potentiation Combos for Explosive Strength

7 Exercises That Safely Build Shoulder Strength

The Simplest Bodyweight Workout Ever

4 Deadlift Variations to Increase Your Pull

Master the Lateral Lunge to Improve Your Hockey Stride

4 Lifts to Build Wrestling Strength

The Best Single-Leg Exercises for Youth Athletes

Dominate Your Bench Test With This Strategy

Get a Ripped Core With 6 Advanced Dead Bug Variations

Make Lifts More Challenging With Resistance Bands

Build Powerful Pecs With This Multi-Angle Chest Workout

Never Bench Press With Your Feet in This Position

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Break Through Plateaus With the 1-10 Drop Set Method

Notice On-Court Results With This Basketball Core Workout

How Often Should You Vary Your Exercise?

How Functional Training Has Overly Complicated Strength Training

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Bench Press Grip Guide: How Hand Placement Changes the Exercise

3 Nordic Hamstring Curl Exercises to Boost Your Performance

5 Isolation Exercises Your Workout Is Missing

4 Sure-Fire Ways to Build a Strong Core

Develop Core Strength for Throwing

7 Best Lower-Body Strengthening Exercises

Kyle Lowry's 12-Week All-Star Training Program

7 Strategies for Faster Workout Recovery

7-Exercise Core-Blasting Workout

These 3 Single-Leg Movements Will Improve Your Squat Technique

Get Faster by Improving Your Core Mobility

7 Strategies for Dealing With a Meathead in Your Gym

10 Ways to Get Stronger With a Sandbag

7 Ways to Work Out Competitively Without CrossFit

5 Softball Catcher Drills for Throwing Power

4 Exercises to Build True Lacrosse Power

A Better Way to Train Your Core

Perfect Your Squat Technique With the Unloaded Squat

Top 5 Baseball Strength Training Myths

3 Sandbag Training Mistakes Athletes Make

Don't Train Your Arms Until You Can Do These 4 Things

Build Full-Body Strength With 5 Suspension Trainer Exercises

Improve Your Back Strength with the Inverted Row