Circuit 2, Exercise 3: Medicine-Ball Rotational Punch Start standing perpendicular to a wall with a soft medicine ball in your hands. You should be about a foot away from the wall. Rotate your chest and hips toward the wall, pivoting on your back foot, to throw the ball as hard as you can at the wall. Catch the medicine ball, and return to the starting position. That's one rep. Do eight reps on each side.