Last week I found myself standing, out of breath after doing some circuit training. I was getting ready to move on to some shoulder work (mil presses etc.) when I saw a neglected 5kg old school leather medicine ball sitting in the corner. This was one of the old, really rigid ones with little or no bounce. I lifted it over and behind my head with both hands as if I was going to throw it, then slammed it as hard as I could into the ground until it bounced up for me to catch it.

Hey presto: a new power building exericse for my routine. Where I train there is a long clearn part of the floor about 20 metres in length. I slam the ball down and move forward a couple of steps to catch it, all the way down the 20 metres. This counts as 1 set. Rinse and repeat until I’m beaten. Try it out, great for shoulders and power.