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 your rear knee nearly touches the floor, to start. Step forward and repeat ...

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 ...