FOCUS: Strength, mobility, fat loss. BEST FOR: Firing up your metabolism, building explosive power and fitting in a quick workout at home, or in a crowded gym. EQUIPMENT: 20lbs (9kg) medicine ball (or closest weight available).KILOJOULES BURNED: 670 per circuit*
HOW TO DO IT 
Perform 20 explosive repetitions of each exercise, resting one to two minutes between moves. Hungry for more? Repeat the circuit to boost your burn. [13 MINUTES]
*as measured by a fit 1.8m, 80kg man using a Polar FT7 watch 

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2 Tree Topper

Stand with your feet slightly beyond shoulder width and hold the ball against your waist with both hands. Now push your hips back, bend your knees, and stand up explosively as you raise your arms and launch the ball as high as possible. Let it fall to the floor; pick it up and repeat.
MBB1



3 Cheeky Pass

Stand with your back to a wall and your feet twice shoulder-width apart. Hold the ball against the floor a foot in front of you with both hands. In one fluid motion, move the ball forward and then toss it backward against the wall, like Carlos Spencer at the 2003 World Cup. Catch it on the rebound and repeat.
MBB1



4 Long Jump

Hold the ball against your chest with both hands and set your feet slightly beyond shoulder width. Push your hips back and bend your knees. Now swing the ball between your legs and then swing it up to chest level as you jump forward. When you land, immediately crouch and jump again.
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5 Wall Tap

Stand facing a wall about 30cm away and hold the ball against your chest with both hands. Push your hips back, bend your knees, and then jump up as high as you can. Touch the ball to the wall at the top of your jump. When you land, immediately squat down and jump again.