Switch sides, starting with the medicine ball positioned to the outside of your right hip before sweeping the ball up and across your body to the left side of the room.Repeat the exercise a second time through after the rest interval (10 seconds).Reverse the movement and sweep the medicine ball back down and across your body, returning to a slight squat position with the medicine ball positioned to the outside of your left hip.It's fine if your right heel lifts away from the floor as you rotate. Shift your weight to your right foot and rotate your shoulders and hips to the right so you end with your torso facing the right side of the room with your arms extended up and in front of you.Swing the medicine ball upward and diagonally across the front of your body as you press through your feet and extend your knees and hips to return to a standing position.Keeping your hips and head squared forward, rotate your shoulders slightly to the left as you position the medicine ball just to the outside of your left hip. Squat down slightly and extend your elbows.Hold a medicine ball at your hips with both hands.

Stand tall, your feet roughly shoulder-distance apart, your knees slightly bent.

Continue for the duration of the work interval (50 seconds).

Press through your palms and extend your elbows to return to the starting position.

Continue until your elbows form a 90-degree angle.Check to make sure your elbows are pointing backward (not splaying outward to the sides) and that your hips naturally bend as your glutes lower-you want your back to almost 'graze' the front of the bench as you go-you don't want your hips to press forward, away from the bench.Bend your elbows and, as you do so, lower your glutes toward the floor.Shift your weight slightly forward so your glutes are positioned just in front of the edge of the bench.Press through your palms and engage your triceps to lift your glutes up and away from the bench.Step your feet forward so your knees are straight, your heels on the ground and your toes pointing upward.Sit on the edge of a bench or chair with your hands flat on the bench, positioned to the outside of either hip.

20 second timer