28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Open search bar button
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Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read articleMedicine Ball Rock and Roll Up
- Equipment Medicine Ball
Per Bernal
Instructions
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Stand holding the ball with open floor space behind you. Squat all the way down until your butt is on the floor, then rock back until only your upper back is on the floor and your feet are up in the air (momentarily). Reverse the motion to rock back to seated, then stand back up.
Routines with this exercise
Workout Routines
Two Quick, Fat-Blasting Medicine Ball Workouts
Grab some leather (or rubber) and knock out one of these quick routines.
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