Modern takes on an old fitness favorite can calibrate your training for an insta-boost of athleticism and strength.

If you’ve ever seen a fellow gym goer tossing a medicine ball around, you’ve probably witnessed the level of fun this piece of equipment can bring to your strength and conditioning workout.

You can use a medicine ball to perform upper-body plyometric exercises like medicine ... (like jumping to the floor from a tall box or bench) are more intense than exercises that involve both ...

They don't see the need to jump up on boxes or throw med balls around; the term "plyometrics" is nowhere ... This will pay off for chest exercises like bench presses (and standard pushups, too).

Couple the medicine ball chest press with plyo exercises for speed to work your shoulders, chest, and triceps. You’ll need a medicine ball you can reasonably throw between 15 and 25 feet.

Additionally, upper body plyometrics are an option and these include explosive push-ups and medicine ball throws. As aforementioned, plyometric movements must be trained. Here are my three ...

This plyometric move targets the lower body ... All you'll need is a 6- to 12-pound medicine ball. Start in a split lunge, dropping the back knee, with your front knee behind the toes.

Even a 10-pound med ball can prevent you from being your explosive best. WHY IT MATTERS: Consider this the ultimate beginner plyo exercise ... hands on a bench or sturdy chair, abs and glutes ...