Plus, most other motions out there focus on the upward drive; this different and powerful downward slam builds strength in the legs, tightens the core, and adds bursts of cardio.
To do ball slams (not as terrible as they sound!), start with feet shoulder-width apart and the medicine ball between your feet. Grab the ball, then extend your body and arms upward with a rigid spine; once fully extended, fire the abs, flex the hip, and aggressively slam the ball into the ground. Catch it on the rebound and chain repetitions together (recommended eight to 10). Feeling bold? Add extra oomph to the exercise with a heavier ball or add in a jump as you extend upward.
Heavy bag kickboxing
Got 45 minutes, a pair of boxing gloves, and a 150lb bag to punch? OK, not many people have a heavy bag, but more and more gyms offer boxing rooms, and it's an insanely efficient full-body workout. "Combining warm-up, bodyweight exercises, heavy bag work, and a cooldown with stretching is as effective of a workout as you can get," says Chad Weiss, co-owner of Westchester MMA-FIT. "The punches and kicks are great for cardio while hitting the bag offers great full-body resistance training. You'll get stronger and leaner at the same time."