Whitney Wells put together this super fun medicine ball partner workout and honestly, it’s one of my favorite ways to sneak in strength, power, and core work without it feeling like a grind.
Grab a workout partner and a medicine ball that works for both of you. When we tried this, an 8–10 lb ball felt just right. And if you’ve got options? Don’t be afraid to swap weights between exercises.
Here’s the cool part: workouts like this aren’t just fun, they’re actually really effective.
Research shows that medicine ball training may improve muscular power and core stability. What does that mean for you? These types of workouts help you build strength that actually carries over into real-life movement. You rely heavily on rotational core stability and hip control daily as you get in and out of your car, reach to take something off a shelf, and more.
So, here is a great medicine ball workout you can add to your weekly fitness routine.
Med Ball Toss
Stand about 8–10 feet from your partner. Step forward into a lunge with your right leg as you toss the ball. Return to start after the pass. When your partner catches it, they do the same. Continue for 10-15 reps per side.
Why this is worth doing:
Lunge-and-throw movements train force transfer between the lower and upper body which makes a difference for injury prevention.
Double Tap
Stand facing your partner with the ball on the ground between you. Tap the ball with your left foot, then right. Do this for 1–3 minutes.
Want more of a challenge? Add a burpee after every tap cycle.
Why this is worth doing:
Quick foot contacts help improve neuromuscular coordination and agility, which are linked to better balance and reduced lower-limb injury risk.
Side Angle Pass
Stand back-to-back. Lift the ball up to the right, then bring it down across your body toward your left knee. Pivot your right foot as you rotate and pass the ball. Do 10-15 reps per side.
Add a press before each pass for more challenge.
Why this is worth doing:
Rotational training improves core muscle activation and trunk stiffness which is key for stabilizing the pelvis especially for runners.
Plank Ball Roll
Start in a plank facing your partner with the ball under one hand. Roll it across to your other hand, then back toward your partner. Do 10 – 15 reps.
Why this is worth doing:
Unstable plank work has been shown to increase deep core muscle activation, which supports spinal stability and posture.
Side Plank with a Tap
Both of you set up in side planks facing opposite directions. Tap the ball with your top hand twice, then roll it to your partner. Do 10–15 reps.
Why this is worth doing:
Side plank variations target the obliques — muscles that help control hip drop with every stride.
Crunch Toss
Sit across from your partner. Lower down slowly, then sit back up and toss the ball. Do for 1–3 minutes.
For more challenge: Keep your feet lifted (only if you can keep your back stable).
Why this is worth doing:
Loaded core flexion can improve trunk endurance, which helps delay fatigue during longer efforts.
Russian Twist
Sit side-by-side. Twist away from your partner, return to center, then twist toward them and pass the ball. Do for 1–3 minutes.
For more challenge:
Lift your feet or add an overhead press before the pass.
Why this is worth doing:
Rotational core strength supports efficient arm swing and torso control and both are tied to better endurance performance.
The Main Takeaway
Partner workouts like this don’t just make training more fun. They help build the kind of strength, stability, and coordination that supports performance, whether you’re lifting, training, or logging miles on your next long run. Visit your local Johnson Fitness and Wellness to get medicine balls for your home gym.
