Medicine Ball 400 Workout Developed by Tarheels Mens’ Basketball Team

A while back, I was racking my brains for coming up with a way to work out that didn’t involve expensive equipment or took up much room.  While surfing around on the Internet, I stumbled upon one of the oldest pieces of workout equipment: the classic, tried-and-true Medicine Ball.

What’s so amazing about the Medicine Ball is that the Greeks invented it around 2,000 years ago, and it’s still around today.  The ways you can work out with the Medicine Ball are limited only by your imagination!  You can pretty much pick up an 8-pound medicine ball from your local sporting goods store for around 50 bucks.  Then your off and running.

I found a Medicine Ball workout that was developed a few years ago by the Tarhees Men’s Basketball Team.  They call it the Medicine Ball 400.  I like this rotation of exercises because it can work out your core.  If you’re just starting out with the gym exercises (like I am), I recommend taking it slow.  Don’t expect to do all 40 reps for each of the 10 stages of this workout on your first try.  Heck, even young folks in great shape are hard-pressed to complete the 400 on their first try.  It’s that challenging!

The beauty if it is, that maybe you can just do the Medicine Ball 10 on your first try – 1 rep each for each stage of the workout.  Then, you can work your way up over time.  The purpose, as mentioned earlier, is to tone up your core.  This is a great way to improve your lower back health, boost your metabolism, and start replacing all that flab with a little more muscle!

Here is the link to the Medicine Ball 400, which was published in the December 2008 edition of Men’s Health magazine.

It was pretty hard for me to figure out the workout with words and pictures alone, so I went to YouTube and found the workout there.  Here is the video.

Now, get crackin!  And best of luck.  For less than 50 bucks, this workout is hard to beat for the price and space.  And, you don’t have to buy a gym membership.  What’s not to like?