Benefits: The medicine ball chop is a great way to strengthen your pillar (core, shoulders, hips) while also allowing for a cardiovascular challenge. The chop will work your arms, hips and especially your core. With it being a total body movement you are working many muscle groups, which allows it to get your heart rate up easily. Performing the chop at an aggressive speed will turn this exercise into a total body cardio challenge. It is a great exercise to throw into a metabolic circuit at the start or finish of a workout.

How To:

1) Stand feet shoulder width apart, hands on medicine ball, arms fully extended up and at an angle

2) Squat keeping arms straight while crossing the body with the ball

3) Twist your upper body as you lower the ball across the opposite knee

4) Return back to the start by following the same movement pattern as on the way down

*Trainers Tip* During the squat pay attention to your knees and make sure they stay inline with your feet and down cave in or out. Twist only the upper body as you lower and raise the ball, the hips should be facing forward at all times.