- Stand in front of a wall holding your medicine ball with both hands in front of your chest.
- Squat down low with your hips below your knees. As you straighten your legs, throw the ball up to a specific spot on the wall or a target, about eight to 10 feet from the floor. You want to use the power of your lower body to propel the ball up, coming onto the balls of your feet.
- Keep your arms extended, ready to catch the ball after it bounces off the wall. This counts as one rep.
- Complete as many wall balls as you can in 40 seconds, then take a 20-second rest.