Stand with feet a little more than shoulder-width apart, knees slightly bent, holding ball. Squat, swinging ball between legs behind you, then immediately stand and swing ball up in front of body and directly overhead. Do 20 reps.
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MEDICINE BALL SLAM Stand with your feet hip-width apart and hold a medicine ball. Reach the ball overhead, and then slam it down to the floor (we recommend placing a mat down first if you have neighbors below you). If your ball bounces back up, try to catch it. If not, quickly pick it up and repeat 8 times. To make it harder, raise up onto the balls of your feet as you reach the ball overhead, and then perform a squat as you slam it down to the floor.
Stand with feet shoulder-width apart, knees slightly bent, abs engaged and back about 2 feet away from a wall, holding ball with arms extended at chest height in front of you. Bend arms slightly and rotate torso to right until ball taps wall behind you. Rotate back through center and to left; tap wall with ball. Do 15 reps, alternating sides.