All advanced students, men and women, stand in a circle and pass a 10 lb. gell filled medicine ball from person to person. First person takes the ball and shoves it into the tightened stomach muscles of the person standing next to them and they grab the ball before it hits the ground and then the thrust it into the stomach muscles of the person next to them and so on. It really works the abs and obliques as well as the arms. Your abs must be completely tightened up to recieve the ball without being hurt. We usually do this about 30 times, It is a really tough workout.
