Stand and hold a medicine ball in front of you.To avoid injury, it's best to stand with your feet apart about the width of your outer hips (neither too wide or too narrow), and maintain a tall and neutral spine. The toss at the end takes some coordination, particularly as you practice good posture and form. The squat offers a lower-body and core workout, while the weighted medicine ball strengthens the arms, shoulders, and back. The medicine ball squat, dribble, and toss is another full-body exercise that can accompany your cardio workout, since the dynamic movements will get your blood pumping and increase your heart rate. Optional: Add a toss at the top of the movement for more intensity.Continue circling the ball overhead, alternating the arms, and maintaining a steady pace as you go, relying on strength versus momentum.Circle the left hand down to your side with the ball. Draw the right arm overhead and take the ball with the other hand.Bring the medicine ball to your right hand with your arm down at your side.From standing or seated, hold your spine upright and engage your core.If you've worked with weighted balls before, you can intensify the medicine ball exchange with a heavier ball (8 pounds) and incorporate a toss at the top. For beginners, the key to maintain good form is to start with a lighter medicine ball (4–6 pounds) and maintain slow and controlled movements as you go. You can perform the sequence from a seated or standing position. You'll also feel the burn in your abs as you work to maintain good posture throughout this strengthening move. The medicine ball exchange is a great warmup exercise for your arms and shoulders and a surefire way to get your heart rate ramped up.
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