It's time to pull that dusty old medicine ball out of the corner and start putting it to good use—and there's no better way to do it than with this quick-hit, four-move circuit.

The first two exercises—alternating one-arm medicine ball pushups and medicine ball Russian twists—will utilize the medicine ball to work your chest and abs just a little bit harder. The final two rounds—mini plyo pushups and jump squats—require only your bodyweight to hit your chest (again), as well as your legs.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for four to six rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more total-body work:

Check out our favorite five-move med ball workout for power and explosiveness, our ultimate total-body workout to build maximum muscle, and our 15 most brutal CrossFit WODs

For a complete archive of our daily quick-hit routines, go to