Sets: 3 Reps: 10 Rest: 0 sec.
Stand with feet shoulder width and hold the medicine ball with both hands. Brace your abs and reach your arms overhead and back, with elbows almost locked, until you feel a stretch in your abs. Explosively throw the ball onto the floor and catch it on the rebound.
Sets: 3 Reps: 20 Rest: 60 sec.
Lie on your back on the floor holding the ball with both hands behind your head. Extend you legs. Brace your abs and sit all the way up. Raise your legs simultaneously and reach for your toes with the ball. Your body should form a V shape at the top.
2A. PUNCHER'S PUSHUP
Sets: 3 Reps: 5 (each side) Rest: 0 sec.
Get into pushup position with your right hand on the ball. Perform a pushup and then push your right shoulder forward so you can come up higher and your left hand is suspended in the air—in line with your right hand. Return to the floor. Switch the hand on the ball and repeat.
2B. TOE TOUCH
Sets: 3 Reps: 15 Rest: 60 sec.
Lie on your back on the floor holding the ball with both hands and arms extended. Raise your legs straight up into the air. Crunch your torso up and reach for your toes with the ball.
3A. RUSSIAN TWIST
Sets: 3 Reps: 10 (each side) Rest: 0 sec.
Hold the ball with both hands and sit on the floor with knees bent 90 degrees and feet flat. Extend your arms and explosively twist your body to your right. Twist to the left. That’s one rep.
3B. SIDE PLANK
Sets: 3 Reps: 20 (each side) Rest: 60 sec.
Lie on your left side resting your left forearm on the floor for support. Raise your hips up so that your body forms a straight line and brace your abs—your weight should be on your left forearm and the edge of your left foot.