5. Do eight to 10 total reps for three sets. Modification: To make this movement easier, plant your feet on the ground and only lift the leg that you're feeding the medicine ball under on each rep.

Medicine balls are a great alternative for dumbbells or barbells, or you can use them in tandem with free weights.

When you want to build strength and blow off steam, reaching for a medicine ball is the move. Here are the best medicine ...