Mix-and-Match Workout: Results in Half the Time
Lower body: Jump shot and squat
Stand with feet shoulder-width apart, holding a 4- to 6-pound medicine ball (or dumbbell) in both hands in front of you. Push your hips back as you squat low (keep knees behind toes) to tap the ball on the floor in front of you, then spring up, fully extending your legs as you jump into the air and bring the ball overhead as if ready to shoot a basket (but don’t let go of the ball). Land softly with a slight bend in your knees.