So grab your medicine ball, and let's get going. We're going to start with the squat and press. Just a simple squat. Go down. And lift the ball straight up. Start nice and slow at first.

Don't know what to do with that medicine ball? Here are 23 of the best medicine ball exercises from a trainer to strengthen ...

Lower the medicine ball to the floor and press into it with both hands as you jump (or step) legs back into a high plank. From here, quickly jump feet towards the ball, into a squat position.