Good Lifestyle

Start making this drug ball circuit twice a week to build muscles and melt fat.

Throw parallel

Place four feet from a brick wall and hold a 10-pound bullet at the waist (one hand under, one behind). Rotate your torso right, bump the ball on the side of your hip. Return to the wall, pushing with your legs when you release the bullet (see below). Do not move your feet. Catch and repeat 10 times on each side.

Throw a whim

Keep facing the wall, but hold the ball behind your head. Throw and catch 10 times, moving only your shoulders.

Perpendicular

Using the same technique as the parallel token, mix and catch the ball first with your left shoulder facing the wall, then with your right. Repeat 10 times. Repeat 60 seconds, then repeat the complete circuit.

- Mark Verstegen, world renowned performance coach and author ofEvery day is the day of play andBasic performance