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

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

3D Triceps Workout: 3 Exercises for Huge Arms

Build Explosive Hips to Jump Higher

7 Exercises That Safely Build Shoulder Strength

10-Minute Ab Workout You Can Do Anywhere

Why the Dead Bug Is Changing Core Training

7 Strategies for Dealing With a Meathead in Your Gym

Do Your First Pull-Up With This Simple Workout. Guaranteed.

Baseball Workout for Power Hitting

3 Tips to Maximize Your Off-Season Baseball Training

Why Do So Many Exercises Have Foreign Names

5 Isolation Exercises Your Workout Is Missing

The 12 Best RDL Variations

James Harrison's Physioball Side-to-Side Bridge

4 Ways to Get a Jacked Back

Off-Season Baseball Exercises for Your Shoulders

Game Changer: Should You Be Using Machines or Free Weights?

Strengthen Your Core With Advanced Plate Push-Outs

Notice On-Court Results With This Basketball Core Workout

Bilateral or Unilateral Exercises: Which Are Better?

Improve Your Back Strength with the Inverted Row

The Simplest Bodyweight Workout Ever

The Total-Body, Crunch-Free Ab Workout

4 Strength Exercises for Female Athletes

Improve Your Strength for Track & Field Success

Medicine Ball Training for Hockey Players

Demolish Your Delts With This Super Shoulder Training Strategy

Developing Pre-Pull Tension for a Monster Deadlift

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Why One Bench Press Is Not Enough

The 14 Best Exercises From 2014

Build Powerful Pecs With This Multi-Angle Chest Workout

The 7 Best Slide Board Exercises

The 4 Rules of Bulking Up

Get Tougher With Skylar Diggins' Bodyweight Workout

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

3 Explosive Exercises Designed to Increase Pitching Power

Get a Ripped Core With 6 Advanced Dead Bug Variations

Female Athletes: Get Strong, Not Bulky, With These Workouts

Get More Explosive With James Harden's Workout

How to Train During Your Hockey Season

The Upper-Body Endurance Combo Workout

5 More Exercises Only Elite Athletes Can Conquer

Basketball In-Season Battle Rope Complexes, Part 1

The Turkish Get-Up for Youth Athletes