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Medicine balls are relatively inexpensive to buy and little space to store, but they can add extra challenge to your everyday workouts. They also come in different sizes and weights.

Read: How to tighten pelvic muscles with 'kegels'

Use a medicine ball for this workout, note that the heavier one you use, the harder the workout will be, is very important to know that when exercising you should pay attention to your body, breathe, take breaks, and if you have medical concerns consult your doctor before starting any exercise routine.

Here's how to do the moves

  •  Squat Thrusts: Stand with your feet hip-width apart holding a medicine ball, dumbbells, kettlebell, or other weight at your chest. Lower down into a full squat while still holding the weight at your chest, then stand up explosively as you bring the weight over your head. Return to the starting point and repeat.

  •  Push-Up Plank Jumps: Start in a push-up position, with your shoulders directly over your hands. Tighten your abs, glutes and thighs, then lower yourself down so that your chest touches the floor. Push back up, then jump your feet toward your hands. Jump back to the starting push-up position and repeat.

  • High Knees: Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly lower to the ground, and immediately follow with your left knee. Continue alternating knees, working as fast as you possibly can.

  • Medicine-Ball Slams: Stand with your knees slightly bent and hold a medicine ball overhead with your arms extended. Bend forward and use your core and arm muscles to slam the ball against the floor in front of you, making sure your arms follow through as you throw the ball towards your feet. Catch the ball and repeat.

  • Side Lunges: Stand straight with your legs wider than hip width apart (the longer your legs, the wider your stance will need to be). Bend one knee as far as you can while keeping the other leg straight to the side, then raise back up and repeat on the opposite side.

  •  Medicine Ball Twists: Lie on the floor with your knees bent while holding a medicine ball to your chest. Raise your body up by using your core muscles so that your torso is about a 45-degree angle from the floor. Bring the medicine ball to one side, touching the floor if possible and twisting as far as you can, then twist to the opposite side.

see photos above.

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