Medicine ball chest-thrust
Take a medicine ball (as heavy of one as you want), hold it to your chest, and squat down keeping your back straight and knees over your toes. When standing up, thrust the ball against a wall, and catch it when it bounces back at you. Repeat the sequence 20 times, and then recover to complete the set. Do three sets.
BOSU ball wall-toss
Sit on a BOSU ball facing a wall, about one foot away. Lean back slightly so that the middle of your back is resting on the slope downwards, with your feet off the ground, knees together. Toss a medicine ball against the wall and catch it when it bounces back. Repeat 20 times, and then recover to complete the set. Do three sets.
Isometrics with 2–5lb weights
Hold weights out in front of you, straight-armed at a 90-degree angle to your body for six seconds. Bring your arms down slowly and controlled. Repeat six times.
Plank, scuttle, push-up
Start in a straight-arm plank. Lift your right arm and right leg simultaneously and shift them to the right. Lift your left arm and your left leg and shift them to the right. It’s like you’re ‘scuttling’ right-of-centre. Repeat this five times and then do a push-up. Move back to centre by doing five ‘scuttles’ back to centre. Do a push-up. Now ‘scuttle’ left five times and do a push-up. Scuttle back to centre and do a push-up to complete a full set. Repeat the set five times.
