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30-Minute Abs: Week 1, Workout II

by Jim Smith, C.S.C.S. | photos by Ancheles Schmitt

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Medicine-Ball Slam

Sets: 3-4 Reps: 6-8 Rest: 90 Seconds

Hold a medicine ball straight overhead and stand with feet staggered [1]. Throw the ball straight down into the floor as hard as you can [2] and catch it on the rebound. That's one rep. Switch the leg that's forward on each set. Do not allow your speed to hurt your form.