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Women's Health (South Africa) - - BACK TO BASICS -

Make this move work even harder with these kilo­joule-bust­ing vari­a­tions

THROW TO BURPEE

This com­bines two ex­plo­sive moves into one, so you get a dou­ble car­dio kick. – Sanchia du Preez, box­ing trainer (pic­tured)

SIDE­WAYS THROWS

Try throw­ing the ball against a wall to re­cruit your obliques and test your agility. Tayla Faul­mann, mus­cle phys­i­ol­o­gist

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