Medicine-Ball Squat and Toss

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Stand with your feet slightly wider than shoulder-width apart and your legs turned slightly outward from your hips. Hold a medicine ball at your chest with both hands, elbows down. Kick your hips back and bend your knees to squat down, then quickly extend them and use that momentum to help propel the ball straight up as you extend your arms. Catch the ball and go immediately into the next rep.