Pop quiz: What piece of fitness equipment can you throw, catch, hold, and lift? The correct answer: a medicine ball. (If you answered "a dumbbell," please don't work out near us.)
While it can work like a dumbbell, a weighted ball is more versatile, says Brett Hoebel, owner of Hoebel Fitness and creator of the RevAbs DVDs, who designed this workout. Whether you're throwing it onto the ground or catching it mid-lunge, a medicine ball challenges your core stability and coordination while toning your upper and lower body.
Starting with the first move, complete 10 to 12 reps, then rest for 30 seconds. Continue the pattern until you've done all four moves. Rest for a minute, then repeat for a total of two or three circuits.
Four Well-Rounded Moves
1. Ball Slam
Stand with your feet slightly wider than hip-width apart and hold the ball overhead (a). With your arms slightly bent and back flat, brace your core and slam the ball onto the ground between your feet, bending your knees as you follow through (b). Quickly squat, pick up the ball, then return to start. That's one rep.
2. Ab Jackknife
Lie faceup on the floor, holding the medicine ball overhead, arms and legs straight (a). Brace your core, then simultaneously lift your torso and left leg as you bring the ball toward your left foot (b). Lower your body back to the starting position and repeat on the opposite side. That's one rep.
3. Side Kick
Hold the ball at your chest, shift your weight onto your left leg, and raise your right knee, turning it slightly inward (a). In one motion, rotate your hips to lean toward the floor, kick your right leg to the side, and push the ball in front of you (b). Return to start. That's one rep. Do all reps, then switch sides.
4. Toss and Lunge
Stand, holding the ball with both hands at your chest (a). Toss the ball slightly in front of you (b), then step forward with your left foot, lower into a lunge, and catch the ball at the bottom of the lunge (c). Push back to start, then repeat on the opposite side. That's one rep.
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