How to do Wall Balls

Posted: July 19, 2012 in bodybuilding, cardio, crossfit, diet, exercise, fitness, gym, Health, metabolism, nutrition, run, running, vegan, vegetarian, wellness, workout, yoga


Wall Balls are a conditioning tool and can be a very effective workout that uses predominantly all of the leg muscles, core, and arms. Wall balls are performed alot in Crossfit workouts but anyone of any fitness level can perform these.  If you are looking to see some fitness results wall balls are the way to go. After performing about 6-10 wall balls you will begin to feel the burn and heart rate increase.

I usually do  4 rounds of 25 wall balls (100 total) with a 20lb ball for a really good workout.If you are a new to wall balls start off with a light ball around 5-10lbs and work your way up as you get stronger and more efficient.

Beginner= 4 rounds of 5 wall balls (1 minute rest) 

Intermediate=4 rounds of 10 wall balls (30-45 sec rest)

Advanced= 4 rounds of 25 (30 second rest) 

As you start performing wall balls and get use to the movement you will be able to determine how many rounds and reps that work for you. Incorporate wall balls into your fitness routine for maximum results. After all you only need a ball and a wall 🙂

Thanks for reading and watching- LJAY HEALTH

  1. Krittle says:

    Reblogged this on Insane Kristie and commented:
    for all my peeps looking for workouts. This looks like a good one .

  2. Yup these work all right!

  3. Reblogged this on Sandra Does Life and commented:
    Here is a great workout for you to try!

  4. andyisaj says:

    Great video demo!

  5. andyisaj says:

    Reblogged this on Aj's Focus on Fitness and commented:
    This is a great demo on an exceptionally simple (but not EASY) movement. I love this exercise so much, I may be adding M-balls to my home gym sooner than later. Thanks for sharing, LJay!

  6. chopnchat says:

    Love the blog…so helpful. I gave you the Thought Provoking Blog Award! Great job!

  7. junkmile says:

    That actually looks like a good before bed routine. I have a 5 lbs ball that would be perfect to start with.

  8. I can about feel the burn after watching this. I’m wondering how to apply with out a soft wall to bounce a weighted ball off of? Maybe just toss up and catch?

  9. James says:

    High rep wall balls with a 20-lb medicine ball will drain your will to live 🙂

  10. Your blog is so inspiring, and in a way that is desperately needed in our society. It is the one health blog that I follow, and it is so well-done that I have awarded you the “One Lovely Blog Award”. You can see details of this award on my home page.

    Thanks for the inspiration!

  11. Thanks very much for this ! x

  12. mizunogirl says:

    going to try these out…tomorrow… they look easy enough to do…but like they will really bring on the burn….No balls at home for me. In fact, I got highly frustrated today…I first bruised my toes on a 5 lb weight left on the floor, then almost did a LarryCurlyMoe moment on my foam roller. guess who needs to clean house…

  13. mermaidcamp says:

    I love this ..going to wash my 5 pound ball so I don’t get the wall dirty.

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