Core:

1. Side-to-side slam:

Sit on the floor with your knees bent and hold the medicine ball in the middle of your chest. Raise your knees to a 90 degree angle, keeping them parallel to the ground. Twist your torso to the right and tap the ball just outside of your right hip, keeping your feet elevated off the ground. Twist your torso to the left to do the same. This is one rep. Continue for 20 reps.

2. V-up:

Lie flat on your back with your arms and legs extended, so that your body creates a straight line. Holding the medicine ball in your hands, engage your core and bring your arms and legs up simultaneously into a V position. Place the ball between your feet and slowly lower your feet and arms back to the floor. Continue for 10 reps, exchanging the ball between your feet and hands during each rep.

3. Overhead slam:

Stand with your feet shoulder-width apart and knees slightly bent. Lift the medicine ball off the ground to an overhead position, holding it with both hands. Keep your back straight as you bend at the hips to “slam” the ball down. Don’t actually slam the ball because control is key. Continue for 12 to 15 reps.

Shoulders and arms:

4. Figure eight:

Stand with your feet shoulder-width apart, holding the medicine ball with both hands to one side of your head. Slowly move the ball in a figure eight. Do that for eight reps starting off going one direction. Then reverse the direction for another eight reps.

5. Tricep extension:

Stand with your feet shoulder-width apart. Engage your core. Hold the medicine ball above your head with your arms fully extended. Keep them close to the sides of your head. Slowly bend your elbows to lower the ball behind your head until your elbows are bent at a 45 degree angle. To straighten your arm, squeeze your triceps while carefully raising the ball back to the starting position. Do this for 12 to 15 reps.

6. Shoulder press:

Start with your feet shoulder-width apart. Hold the medicine ball in front of your chest with both hands and press the ball above your head. Make sure that your arms are fully extended. Lower to starting position. For more of a challenge, increase weight. Do this for 12 to 15 reps.

Legs and glutes:

7. Single-leg squat:

Hold the medicine ball in front of your stomach with both hands. Stand with your feet shoulder-width apart, knees bent slightly. Lift your right foot off the ground and extend it out in front of you slowly while squatting down on your left leg, keeping the right leg from touching the ground. Stand back up to starting position. Do this for 10 to 12 reps.

8. Romanian dead lift:

Stand on your right leg, slightly bent at the knee. While pushing the medicine ball from away from your stomach, lean forward at the hips and bringing your left leg straight back. Your body should be in a straight line that’s perpendicular to your right leg. Return your extended left leg to the floor while bringing the medicine ball back to your stomach. Repeat for 10 to 12 reps for each leg.

Full body:

9. Lunge with a twist:

Standing with your feet hip-width apart and holding the medicine ball a few inches in front of your chest, lunge forward with your right leg first. Make sure that your right knee doesn’t extend over your toes and that your right thigh is parallel to the floor. Extend your arms straight out in front of you with the medicine ball and twist your torso to the right. Return to the standing position by moving the medicine ball to in front of your chest first and then stepping back to the starting position. Repeat for 10 to 12 reps with each leg.

10. Full body stand-up:

Start by lying down on the ground with your knees bent, feet flat on the floor and arms extended above your head, holding the medicine ball. Pull your knees into your chest and use the medicine ball and your core strength to propel yourself forward into a squatting and then standing position. Once standing, lower yourself back into a squat and then lie back down. Do a total of 10 to 12 reps.