Giant medicine balls should come with a free referral to a chiropractor. Use them sparingly and get acquainted with the smaller ones, which are less for heaving massive weight and more for generating explosive power.
Crunches: Lying on your back with your legs in the air, do a crunch with the ball at arm’s length, lifting it toward your toes.
Sit-up Throw: Lying on your back with your feet on the ground, do a crunch while holding the ball above your head. As you sit up, throw the ball with both hands overhead to a partner standing several feet in front of you.
Squat + Wall Toss: From a deep squat, hold a larger ball below your chin, explode up, and push the ball with both hands (like a basketball chest pass) to a spot several feet above your head on the wall. Soften the impact by catching it as you return to a squat.
When you need a break, sit on the ball while you serenely meditate with the Headspace app.