1) Squat Throw to Sprint
(shown with medicine ball) (3 sets of 5 reps; rest 1 minute between sets)
Start by standing over the ball with your feet shoulder-width apart and the ball between your feet. Squat down to pick up the ball and pull it up to your chest as you explode upward. Continue moving the ball upward at a 45 degree angle to throw it forward with both hands while you jump forward at the same angle. Immediately upon landing, sprint forward through the landing position of the ball and repeat back the other way.
As always, be sure to squat with your hips and knees. Keep your back in its natural arc and your chest as vertical as possible through the thrusting movement.
2a) Scoop Overhead Throws
(shown with medicine ball) (3 sets of 5 reps)
Stand with your feet shoulder-width apart and the ball between your feet. Squat down to pick up the ball underhand. Scoop the ball up and throw it vertically as high as you can. Make sure you extend your hips and squat explosively, so you reach your tip toes or even jump. Be mindful of the ball as it falls, and let it hit the ground—don’t try catching it.
2b) Overhead Slams
(shown with medicine ball) (3 sets of 5 reps; rest 1 minute between supersets)
Stand with your feet shoulder-width apart and the ball between and slightly in front of your feet. Squat down to pick up the ball, holding it on the sides (so your palms face inward). Stand up, bring the ball above and slightly behind your head. Push your hips backward, fire your core, and power your arms so you slam the ball into the ground.
3a) Reverse Lunge to Chest Pass
(3 sets of 5 for each leg)
Start standing up, with your feet together and holding the ball at your chest. Do a reverse lunge, and as you step back to the starting position, throw the ball at a wall or to a partner. Let your momentum carry you forward as you make the throw.
3b) Overhead Straight Leg Sit-Up
(shown here with barbell) (3 sets of 10 reps; rest 30 seconds between sets)
Start lying down, facing up. Hold the ball above your chest, your arms fully extended. With your heels touching the ground, perform a situp, holding the ball vertically above your chest and head as you ascend to a seated position. Lower yourself back to the starting position, making sure to keep the weight level. Make sure you keep your back in its natural arch.
4a) Split Squat to Lateral Pass
(3 sets of 5 for each side)
Perform this one with a partner, or do it against a wall. Start with your left leg in front and your right leg behind you. Hold the medicine ball on your right side at waist height. Perform the split squat, and as you’re at the bottom of the squat—with your right leg about an inch above the ground—fire your core muscles and throw the ball to your right side. Squat back up. That’s one set; next do a set on the other side (right leg in front, left leg behind you, and throwing the medicine ball to the left).
4b) Russian Twist
(shown here with medicine ball) (3 sets of 50 reps; rest 30 seconds between supersets)
Sit on the ground with your knees bent, heels on the ground, and your upper body leaned back at a 45-degree angle to the ground. Start with the ball touching the ground next to one of your hips. Holding the ball, twist your upper body so the ball is on the opposite side. Make sure you push your chest out and keep your back in its natural arc. Want it even tougher? Try lifting your heels off the ground.
5. Reverse Lunge
How to do it: Stand on sliders with a long, tall spine and your hands at your hips. Put your weight into your right leg and slide your left leg back, lowering down into a lunge until your left knee just grazes the floor. Drive into your right heel to press back up to the start position. Complete the same on the other side.
Expert tip: “You can add 10-30lb dumbbells in each hand if you want to increase the challenge,” Perkins says.
Reps: 30 (15 each leg, alternate as you go)
6. Side Lunge
How to do it: Stand on sliders with a long, tall spine and your hands at your hips. Focus your weight in your right leg and slide your left leg out to the side, keeping your knee extended, but not locked. Lower down as if you were doing a pistol squat (on your right leg) and pause when the top of your right thigh is parallel to the floor. Hold for 3 seconds. Drive into your right heel and return to standing.
Reps: 40 (Perform 20 reps on the left leg, then switch and complete for 20 reps on the right)
7. Sumo Squat
How to do it: Stand tall with both feet on sliders. Turn your toes out to 11:00 a.m. and 1:00 p.m. as if you were standing on a clock. Keeping your chest lifted and head up, slide your feet out as you lower down into a sumo squat. Pause at the bottom for 3 seconds. Then, press into your heels to slide back in and stand up. That’s one rep.
Expert tip: “Use either just your body weight or hold 25-35lb dumbbells at your chest,” Perkins says. Begin with bodyweight if you’re just starting out and progressively add weight as you get stronger.
8. Forward Lunge and Touch
How to do it: Stand on sliders with your feet together. Keeping your spine straight and head tall, slide your left foot forward, allowing both knees to bend into a lunge until your left knee is at 90 degrees. Simultaneously, reach your right hand forward and tap the floor by the inside of your left foot. Press into your left heel to press back up and slide to the starting position.
Expert tip: “To increase the challenge, hold 10-15lb dumbbells in each hand,” Perkins suggests.
Reps: 40 (Perform 20 reps on your left leg, then switch, and complete 20 on the right leg)
9. Split Squat
How to do it: Stand with your back to a stable bench or stair, and place a slider under your left foot. Bring your right foot back so your toes are on the bench and your right knee is bent. Slide your left foot forward 2 feet and stop. From here, lower down until the top of your left thigh is parallel to the ground. Pause at the bottom for 3 seconds and then stand back up.
Expert tip: “While the slider isn’t moving in this exercise, it creates instability under your foot increasing the effort in your leg to hold its position,” Perkins says. With this in mind, focus on driving through your heels and keeping your movements stable.
Reps: 40 (Perform 20 reps on your left leg, then switch and complete 20 reps on your right leg)
10. Mountain Climbers
How to do it: Begin at the top of a pushup position with your hands directly under your shoulders and your toes on sliders. Without locking your elbows or knees, pull your left knee into your chest, but keep your right leg extended. From here, switch leg positions so that your left leg is extended and your right knee is in near your chest.
Expert tips: “For added challenge, complete these as fast as possible,” Perkins says.
Reps: 40 (20 on each leg, alternating as you go).