Medicine balls can seem daunting for beginners, who might associate them with the rigorous training that athletes endure. However, with this video, you can reap the benefits of a medicine ball workout using simple, familiar exercises. Each of the five exercises featured here.

The first medicine ball exercise, a squat combined with a push while holding the ball, is an excellent one for strengthening the core of the body as well as the legs, glutes and lower back. Begin with the ball centered at your chest and your feet shoulder-width apart. Lower into a squat position, with your thighs almost parallel to the floor. Remember always to keep your heels planted on the floor to prevent ankle injury and loss of balance. Once in that position, extend your arms to push the medicine ball outward. Bring the ball back toward your chest and rise into a standing position to complete one rep.

The dead lift is reminiscent of other hamstring exercises. Using the medicine ball adds more weight to stretch and condition those leg muscles. The medicine ball should be held, not lifted, while you push your hips back to achieve the second position. Be aware of your joints and make sure that your movement is in your hips, and not in your knees. Keeping the back straight is essential to avoid injury. Your spine should be parallel to the floor in the lowered position. Bring your hips forward and raise your torso into a standing position to finish the move.

The diagonal lift may seem strange, but it is an excellent way to work not only the arms and chest, but also the obliques and other abdominal muscles. Hold the medicine ball at arm’s length. It should be just below your hips. Pivot your body, using your foot as a fulcrum, and raise the ball simultaneously until it is above your head on the opposite side of your body. Using a controlled motion and keeping the ball parallel to your chest prevents injury while working these muscle groups. Remember to do a set on each side.

The quarter squat exercise is a little more complicated, but still very simple for beginners. Begin in a standing position, feet shoulder-width apart. Lower your body into a squatting position as before, keeping your feet flat on the floor. Raise your body into a standing position and push up onto your toes, lifting the ball overhead. Lower the ball and roll back from your toes to return to the starting position. A completed rep should be fluid and controlled.

The two seated moves featured in this video are easy and require little space, but offer great benefits to the abdominals, chest and arms. Begin with the seated rotation. Sit on a mat for stability and extend your legs, keeping the knees slightly bent for balance. Hold the medicine ball on one side of the body. Keeping the ball in line with the center of your chest, raise it and move it to the other side. Return the ball to the original side to complete one rep. Following a set of rotations, raise the ball to the center of your chest and lean back into a crunch position. Adding the medicine ball to familiar crunches provides more resistance for the muscles.

No matter what your level of experience and fitness, you can enjoy the incredible benefits of a medicine ball workout. Follow Randy’s example in this video for a thorough and effective routine.