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.

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Saxon Side Bend

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

Hold a weight plate straight overhead [1], then bend to one side as far as you can [2]. Now bend to the other side [3]. That's one rep. Be sure to use a weight you can handle safely.

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Dumbbell Turkish Get-Up

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

Hold a dumbbell in one hand and lie down with your back fl at on the floor. Extend the weight straight over your head [1]. Begin standing up [2], keeping the weight perpendicular to the floor and over your head the entire time [3]. That's one rep. Switch the arm that holds the dumbbell on each set. Stand up as quickly as you can.

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