If you don't have a med ball, you should probably get one. Med balls are one of the greatest movement toys out there. We can use them for functional training and they're also great for games and fun. But what to do with the ball on your own?
There's a few basic shapes that you can start with, all illustrated on this one handy image. Try these out and see if you can crack the code. Tip: you can move your feet wherever you want, and be sure to bend your knees!