#1: Back Extension and Medicine Ball Self Throw

Primary muscle used: lower back. Stand with feet shoulder width apart while holding the medicine ball at arms length in front of your body. Bend at the waist bringing the ball as close to the ground as possible. While straightening up to standing, toss the ball slightly into the air and catch it.

#2: Decline Pushup Using Stability Ball

Primary muscle used: Chest. Place your feet on a stability ball and walk your hands out in front until your body is parallel to the floor. Your hands should be on either side of your shoulders. Lower your body towards the ground, maintaining a straight back and being careful to pull your abs (tummy) in tight, then push back up until your arms are straight.

#3: Box Jump

Primary muscle used: glutes. Stand in front of a box, using both feet, jump onto the box. Step backwards down to the floor and repeat. Excellent cardio move and also improves agility. The height of the box determines the difficulty.

#4: Alternating Dumbbell Row on Bosu flat-side up with Neutral Grip

Primary muscle used: lsts. Stand on a BOSU ball with the flat side up. Holding a dumbbell in each hand, hinge at your waist and bend forwards, keeping a slight bend in your knees. Keeping your elbows at your side, palms facing in, lift each elbow past your waist until the weight is parallel with your back. Alternate lifts.

This move also works your core because you are forcing yourself to stay balanced on an unsteady surface.

#5: Dumbbell Squat Jump

Primary muscle used: glutes and quads . Start out by standing with feet together with a dumbbell in each hand. Squat down until thighs are parallel with the floor and your knees are directly in line with your ankles, otherwise there will be too much pressure on your knees. Jump into the air with your chest high and then land back on your feet. This is one rep.