So grab your medicine ball, and let's get going. We're going to start with the squat and press. Just a simple squat ... Your feet should be about shoulder width apart. And if it's too tough ...

Hold a pair of dumbbells and step forward with one leg. Lower your body until your front thigh is parallel to the floor and ...

Stand with feet hip-width, holding a medicine ball. Lower the medicine ball to the floor and press into it with both hands as you jump (or step) legs back into a high plank. From here, quickly ...

Press yourself back up to the starting ... Place your hand on a medicine ball to train shoulder stability, which leads to stronger bench pressing. Push yourself up so fast that your hands come ...