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Grab a medicine ball for a full workout

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It’s small but packs a big punch. A medicine ball is a weighted ball used to whip your body into shape, without taking up much space. It’s similar to standard weights, but with the medicine ball you only need one in order to get in a full workout. If you’re a fitness newbie, start with a 4-pounder (sold at most sports stores). Advanced fitness junkies may choose to use a 20-pound ball. Dr. Rick Kattouf, author of “Forever Fit,” is a triathlon and conditioning coach based in South Carolina. Below, he shares his favorite medicine ball exercises. Do each exercise 10 times. Gradually work up to doing each one 25 times.

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