The medicine ball has been around forever (seriously—they were used by athletes in ancient Persia), but many guys don't know how versatile a tool it really is.

Besides just holding it against your chest during situps, you can throw it, catch it, rest on it, or lift it like you would a dumbbell. Even a light medicine ball can transform a moderate workout into an intense one that burns fat and builds athletic power. Here's a routine that does just that.

Directions

Perform the exercises as pairs (marked "A" and "B" as supersets, so you'll complete one set of A and then B before resting). Repeat until all sets are complete and then go on to the next superset.

1A. Clean and Press

Sets: 3
Reps: 10
Rest: 0 sec.

1B. Situp and Throw

Sets: 3
Reps: 10
Rest: 60 sec.

2A. Mountain Climber

Sets: 2
Reps: 20 (each leg)
Rest: 0 sec.

2B. Close-Grip Pushup

Sets: 2
Reps: 15
Rest: 60 sec.

3A. Bulgarian Split Squat

Sets: 2
Reps: 10 (each side)
Rest: 0 sec.

3B. Seated Knee Tuck

Sets: 2
Reps: 10
Rest: 60 Sec.