This week's workout comes from Chris LoVarco, of American Black Belt Academy. LoVarco says you want to get as many reps in as possible with no rest in between. Set the clock for 45 seconds, and grab a ball for this full body workout with seven exercises.

Some of the moves include lunges with the ball over head, and then goes right into a reverse lunge with a ball curl. Head to the wall for a wall sit and a chest press. Or try a squat with a ball toss.