Squat Thrusts
Squat Thrusts target your triceps and pecs muscle while also activating lower body muscles like the hamstrings, quads, and glutes. This exercise is also very effective in fat burning,
BEGINNER
Medicine Ball Chest Pass
Medicine Ball Chest Pass engages your core, shoulders, triceps, back, glutes, hamstrings, and quads and improves muscular and cardiovascular endurance.
Instructions
- Grab a medicine ball and stand a few feet away from a partner or wall, and keep your feet shoulder-width apart. Hold the medicine ball with both hands in front of your chest.
- Step forward with one foot and forcefully pass the ball to a partner or wall, pushing it off your chest. Have your partner throw the ball back or catch it from the wall with both hands. When you catch the ball, bend your knees to lower into a half squat.
Tips
- Keep your abs tight as you press the ball.
- Always keep your chest up.
- Squeeze your shoulder blades together while the ball is in your chest.
Alternative Exercises
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Clapping Pushup, also called plyo pushups, helps with upper body and tone upper body strength, shoulder stability, and core strength. This unique exercise challenges muscle fibers that not only help to build power but also add muscle to the performer's che...
High-Pull Burpee
High-Pull Burpee works your whole body and aims to build strength and endurance in your lower and upper body. When performed correctly, High-pull burpees also work the muscles in your legs, hips, abdomen, arms, chest, buttocks, and shoulders.
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