FITNESS TIP: CHOOSE A MEDICINE BALL THAT DOES NOT BOUNCE. Medicine Ball Smash with Hop to Plank Stand with your feet shoulder-width apart. Pick up a medicine ball from be- tween your legs and press it overhead. Contract your abdominals and smash the medicine ball to the ground as hard as possi- ble. Keeping your hands on the medicine ball and shoulders over your wrists, jump your feet out into a plank and back to a squat position. Repeat for 10 to 15 reps. Rest only if needed and move on to the next exercise. MUSCLES WORKED: Full body with a focus on your lats, core, shoulders, and legs, and it boosts your heart rate. 70 D’FYNE - Winter 2019 MUSCLES WORKED: This high-paced lower-body series will ramp your heart rate while conditioning your lower half—guaranteed burn!. Superlegs Perform 10 Deep Squats, 20 Alternating Forward Lunges, 10 Deep Squat Jumps and 20 Alter- nating Lunge Jumps to equal 60 reps. Move as quickly as you can with a full range of motion. Rest 30 seconds and move on to the next exercise.