HipMen.com

Do you want that sexy bod?  You all know regular exercise is the best way to get the body of your dreams.  Nothing is free in this world but this dream is definitely achievable.  All you need is a medicine ball, comfy clothes and determination.

Do each exercise for 30 seconds then take a break for one minute.  Repeat the circuit, this time performing each move for 45 seconds.  Rest for 90 seconds, then repeat once more, doing each move for 60 seconds.

1. Side-To-Side Shuffle
Stand facing a wall from 1.5 metres, holding a medicine ball at chest height.  Throw the ball at the wall 1m to 1.5m to your left at eye level.  As it bounces off the wall, shuffle sideways and catch it on a hop before firing it back to your right.

2. Overhead Lunge Walk
Stand holding a medicine ball overhead at arm’s length. Keeping your arms straight, take a large step forward until both knees are bent 90° and your back knee is a few centimetres off the floor.  Stride forward with the opposite leg.

3. Medicine Ball 180 degrees
Stand with your side facing a wall 1.5m away.  Hold a medicine ball in front of your chest, arms straight. Rotate your torso away from the wall slightly, then rotate forcefully towards it, throwing the ball at the wall and slightly behind you.  Turn around and catch the ball, then repeat the move in the opposite direction.

4. Push-Up Shuffle
Assume the classic push-up position, but instead of placing both hands on the floor, place your left hand on a medicine ball.  Bend your arms to lower your body to the floor.  Push yourself up with enough force to propel your hand off the ball.  Land with your right hand on the ball and your left hand on the floor, to the left of the ball.

Source Reference: Men’s Health