Best Exercises For Your Total Body
12 Moves to Master This Year
New Year, New You!
Standing Band Row
Elevated Plié Squat
Prone Cable Lat Pull
Squat to Shoulder Press
Single-Leg Squat with Single-Arm Cable Row
Save your floors from the impact of the medicine ball slam using this challenging variation. “The squat chuck works almost all of the muscles in the body at once, gets the heart pumping, and makes for an amazing total-body movement,” says Stacy Berman, an ACE- and NASM -certified personal trainer and creator of Stacy’s Bootcamp in New York City. “When done properly you work your legs, butt, thighs, core, back, and shoulders.”
Do It: Start in squat position. Hold a 10-pound medicine ball, and let your arms hang between your knees. The ball should almost touch the floor. In a quick, controlled movement, straighten your legs and stand while lifting the medicine ball in front of you and overhead. Keep your arms completely straight throughout the motion. (The ball should make a half circle in front of your body.) Then quickly lower your arms and sink back into your squat. That’s 1 rep. Perform as many reps as you can in 1 minute, about 25.
Trainer Tip: Avoid arching your back as you lift the medicine ball overhead. Your heart rate will go up after just a few reps, so it’s important to remember to breathe. Inhale as you lower into the squat and exhale as you pop up.