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Medicine ball squats

Using a medicine ball and a wall, you can get in a full body workout that’s fun and boosts your heart rate. Targets: glutes, hips, thighs, arms, and core.

Starting position: Start standing about 2 feet away from a wall, feet shoulder-width apart. Hold a medicine ball between the palms of your hands, starting out with a weight of 5 or 10 pounds.

Squat and jump: Lower your legs into a squat position, keeping the ball at chin level. Quickly jump up, onto your toes, and toss the ball against the wall about 2 feet above the height of your head. Your body should be fully extended at the top with your arms pointing toward the ball target.

Catch and repeat: As the ball bounces off the wall, catch it close to your chin, land softly back on your heels, and transition right into the next repetition of squatting and jumping. The movement should be fluid and controlled. Aim for 10–12 reps, rest for a minute, and repeat 2 or 3 times.

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