So, I'm going to show you how to do a medicine ball chop.
So, this is great for your abdominal, and your fronts, your transverse, and it gets your heart rate up too, so it's going to burn some calories. So you're gong to hold a medicine ball of your choice, weight-wise, 5, 10 and you're gong to drop it down between your legs and you're gong to bring it up overhead, straighten out those arms. So, you're going to go for speed here as well as repetitions. So, I would go for 3 sets of 15 to 20 and I would always make sure when that ball comes up overhead, that you're engaging your abs the whole time.
You don't want to be hyper-extending through your lower back. So, always make sure you'er engaged through the front, And that's how you do a medicine ball chop.