Fitness on the Fly provides readers/viewers with fast, training specific videos on a variety of topics including workout routines, exercises to know and cutting edge training techniques.

This week, Joe Dowdell, founder and CEO of Peak Performance lays out quick workout routine using a med ball for a tight and explosively powerful core.


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Routine Write-Up

1. Bilateral Chest Pass

> 3-4 sets of 8-10 reps with 30 seconds rest in between

2. Kneeling Overhead Toss

> 3-4 sets of 8-10 reps with 30 seconds rest in between.

3. Single Arm Put

> 3 sets of 8-10 reps per side with 30 seconds rest in between

Video Model/Athlete: Kyle Fields

More Fitness on the Fly Workouts

Fitness on the Fly: The 7-Move Ultimate Arm Circuit

Fitness on the Fly: The 4-Move Lower Body Metabolic Circuit

Meet Our Expert: Joe Dowdell, CSCS

Joe Dowdell, CSCS, is a personal trainer and strength coach to some of the world’s top athletes, actors, models, and CEOs. The founder and CEO of Manhattan’s Peak Performance gym, Dowdell is the author of Ultimate You and has contributed to the following books: Mario Lopez’s Knockout Fitness, Men’s & Women’s Health Big Book of Exercises, and 50 Cent’s soon to be released fitness book Formula 50.