THE SIX-PACK SLAM DUNK
If you want to combine athleticism with aesthetics (you do, right?), the medicine ball is your prescription, boosting overall fitness and honing your core. Use a ladder structure, working down from 15 reps of each exercise in round one, through to one in round 15. Pace yourself; this may be a 15-minute workout, but it’s very much a marathon, not a sprint
01 \ WALL BALL 15 REPS DOWN TO 1 Standing in front of a wall, an arm’s length away, hold the medicine ball at your chest. Drop down into a deep squat ( A) and as you explode up, throw the ball high ( B). Once the ball rebounds, catch it as you drop into your next rep. Distribute the effort evenly between your legs and delts to last longer.
02 \ ROLLING PRESS-UP 15 REPS DOWN TO 1 Transferring the ball from one arm to the other means your stronger side can’t do all the work, leading to a balanced physique. Start with one hand on the floor and the other hand on the ball ( A). Complete one press-up in this position, before rolling the ball under your chest to the other hand ( B). Keep on rolling.
03 \ WALL BALL ROTATION 15 REPS DOWN TO 1 Holding a med ball to your abs, stand side on to a wall, with your left shoulder closest and adopt a split stance with your left leg in front of your right ( A). Twisting from right to left, throw the ball into the wall ( B). Catch it on the bounce, then switch sides for the next rep to strengthen your obliques. Swap sides when you feel you need to.
04 \ SQUAT AND ROLL 15 REPS DOWN TO 1 It might look like you’re falling over backwards, but the roll requires full-body balance and strengthens your core. From standing, press the ball out in front of you as you drop into a squat ( A). At the bottom, roll all the way back, reaching behind your head and tucking your legs to your chest ( B). Use the momentum to roll back and stand up straight.
05 \ LUNGE AND PRESS 15 REPS DOWN TO 1 When time is precious, combining an upperand lower-body move will serve your musclebuilding well. With the ball at your chest ( A) lunge back with one leg and press the ball overhead ( B). Step up again, bringing the ball to your chest. Alternate legs for 15 reps on each side. Done? Go back to the wall balls for 14 reps, and so on. Gulp.