Sit-up chest press
Lying on a mat or a rug on your back, knees bent and feet flat on the floor, hold the medicine ball on your chest. Perform a sit-up. As you get toward the top of your sit-up position, extend the medicine ball in front of you. Then, bring the ball back toward your chest and lower your upper body down to the starting position.
Muscles worked: abdominals, pectorals, triceps, shoulders
Begin in a standing position, holding the medicine ball at chest level. Squat down, drawing your buttocks as low as possible while keeping your heels on the ground. Then, in a very fast and powerful motion, drive your body back up, jumping as high as possible while simultaneously turning 180 degrees in midair. When you land, you will be facing the opposite direction. Now, take a deep breath and prepare to go into your next repetition, holding the medicine ball at your chest the entire time.
Muscles worked: quadriceps, glutes
Hold the medicine ball at chest level while standing, then slowly squat down, trying to drop your buttocks as low as possible while keeping your heels on the ground. Then, while standing back up, extend your arms overhead as if you are doing a shoulder press. But instead, toss the medicine ball up in the air. When you catch the ball, in one seamless movement, immediately return into a squat position. This is another fast-paced, rapid-fire exercise.
Muscles worked: glutes, shoulders, triceps
Begin in a pushup position, keeping your knees on the ground if necessary. Place your hands shoulder-width apart, with your left palm on the ground and your right palm on the medicine ball. Your hands are now in a staggered position, and you have to steady your body. Then, perform a pushup. When you come back up and fully extend your elbows, you will then bring your left hand onto the medicine ball and move your right hand onto the ground, arms extended at this time. Perform another pushup, alternate arms and repeat.
Muscles worked: pectorals, shoulders, triceps, abdominals