“The [medicine] ball is so versatile and can be found in almost every gym," she tells Shape. "I love using it to challenge core and upper body stability and for explosive movements like tosses and slams."
With that in mind, here’s a move-by-move breakdown. Stamina at the ready…
Elevated Stability Wall Climber – 30 seconds
"This is a great exercise to challenge your heart rate," Kirsty explains, adding that the upside-down element, is a great way to improve upper body and core strength.
"The ball adds an element of instability which challenges your neuromuscular system giving you a heightened calorie burn and an increase in heart rate.” Pro tip: start with your hands on the floor before working your way onto the ball when you feel confident.
Single-Leg Wall Squat – 8 reps each leg
"This is one of my fav exercises for glutes and inner thighs," Kirsty says, adding that pushing through your heel will work the muscles even harder. Plus, by holding the Pilates ring in front, you’re incorporating your core and arms. "It's also more of a stability challenge because you can’t use your arms to help you balance," she says.
Explosive Single Leg Bridge -8 reps each leg
“Driving the heel into the floor helps you work on increasing strength and power in your hamstrings and glutes," says Kirsty. "Often our quads take over in glute bridges, but the heel is the key player in helping you take the work to the back of the body. The ball toss adds coordination and a good push motion for the upper body and core and some extra weight for you to move against."
Hint: pause at the bottom position of each rep (when the ball is level with your chest) so you can really push off from the floor.
Burpee to Wall Toss – as many reps as possible for 30 seconds
As Kirsty explains, this move requires both speed and focus. "You’ve got a stability challenge as you drop back into a high plank on the slam ball, but be sure to keep your plank tidy," she says. "Long flat back, shoulders over wrists, and glutes and core engaged. Then when you jump in using a squat, you get to work glutes and legs followed by an explosive push as you throw the ball."