You're gonna be sore tomorrow. Just set yourself up for that. These wall balls are that intense! Walking might be an issue, because your legs and butt are going to feel a little wobbly. Oh, and your abs — try not to laugh tomorrow. Your arms? Someone else will have to brush your hair.
This standard CrossFit move is a total-body exercise; it will make you strong and build muscle, and it's also a cardio move. Really, it's the complete package! All you need are a soft medicine ball (not a hard slam ball) and a wall or a target on a rig. Start off light, with an six- or eight-pound med ball, and work your way up to a 14- or 20-pound ball.
- Stand in front of a wall holding your med 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 three sets of 15 to 20 reps.
When you catch the ball on its way down, absorb its weight into your squat. Try to maintain a graceful, rhythmic movement, although your legs and arms will be on fire and you'll feel like your lungs might explode. You may hate wall balls more than burpees, but there's no denying it's the ultimate exercise for an efficient workout if you're short on time.