5. Lunge and overhead press


Lower body, glutes, shoulders, arms

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 reps as you can in the recommended amount of work time.

NEXT: Squats