Getting Started

• 1

  Start by standing with your feet hip-width apart, holding a medicine ball (or a weight) in your hands.

• 2

  Raise the ball up above your head.

• 3

  Explosively slam the ball down to the ground as hard as you can while keeping your core tight.

• 4

  Catch the ball as it bounces back up and repeat the motion.

• 5

  Do 10-15 repetitions.

• 6

  Rest for 30-60 seconds and repeat.