Want toned arms and firm glutes? Try the lunge and overhead press with medicine ball.

Lunge and overhead press - PICTURE - Women's Health & Fitness


Targets: Lower body, glutes, shoulders and arms

How to

Stand up straight with feet together. Hold a medicine ball in front of your chest with both hands.

Lunge forward by taking a big step forward with your right foot.

Lower your hips straight down so your torso is perpendicular to the floor and your weight is on the right foot.

Return to starting position, then lift the medicine ball straight over your head.

Repeat the movement with your left foot.

Repeat the entire sequence for as many as you can in the recommended amount of work time.

NEXT: Ball crunch with medicine throw>>

Workout: Nichelle Laus; Photo credit: Dave Laus.