Medicine Ball Exercises

This squat and swing is a great warm up for the entire body, engaging the glutes, hips, thighs, arms and core as you move from side to side. Use a lighter medicine ball if you're warming up and move to a heavier one for more intensity.

1. Hold a medicine ball (4-10 lbs) in both hands, feet together.
2. Step out to the side into a squat, swinging the medicine ball between the knees.
3. Keep the hips back, the knees behind the toes and the abs engaged.
4. Step the foot back in as you swing the medicine ball overhead.
5. Step out to the other side, again swinging the medicine ball down between the knees.
6. Step back together, swinging the weight up and repeat for 1-3 sets of 8-16 reps.