Baseball-Inspired Exercises

The Angels’ Workout

To build speed, power, and total-body strength, steal a page from the Angels' training manual

By Michael Easter

Medicine Ball Side Lunge With Touch

Hold a medicine ball in front of your chest, feet shoulder-width apart.
Take a big step to your left, lowering your body by pushing your hips back and bending your left knee as you bring the ball down to touch your left shin. (Don't let your right foot rise off the floor.)
Do all your reps, switch sides, and repeat, this time bringing the ball to your right shin.

3
12-15

This Move Works:

Calves, Core, Quadriceps

Step 1
Step 2
Step 3

Variations on this Exercise

More From

	Related Program
	Personal Trainer for Men This program does triple duty—building muscle, burning fat, and saving you time. The plan is built on complex movements that use more muscle with every rep, so you build more lean tissue in fewer sets.

Keywords:

The Angels’ Workout

sites/default/files/big-league-muscle-th.jpg

%5B%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F27%5C%2Fmeatless-monday-five-bean-salad%5C%22+title%3D%5C%22Meatless+Monday%3A+Five-Bean+Salad%5C%22%3EMeatless+Monday%3A+Five-Bean+Salad%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F27%5C%2Fmeatless-monday-five-bean-salad%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Ffive-bean-salad-meatless-monday-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F24%5C%2Fyour-guide-healthier-grilling%5C%22+title%3D%5C%22Your+Guide+to+Healthier+Grilling%5C%22%3EYour+Guide+to+Healthier+Grilling%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F24%5C%2Fyour-guide-healthier-grilling%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fgrilling-safety-tips-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F24%5C%2Ffitstreak-weekend-workout-hot-body-workout%5C%22+title%3D%5C%22%23Fitstreak+Weekend+Workout%3A+The+Hot-Body+Workout%5C%22%3E%23Fitstreak+Weekend+Workout%3A+The+Hot-Body...%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F24%5C%2Ffitstreak-weekend-workout-hot-body-workout%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Ffitstreak-weekend-workout-hot-body-juicebar.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Flose-weight%5C%2Fi-discovered-my-fitness-passion-and-dropped-30-plus-pounds%5C%22+title%3D%5C%22%26quot%3BI+Discovered+My+Fitness+Passion%5Cu2014And+Dropped+30-Plus+Pounds%21%26quot%3B%5C%22%3E%26quot%3BI+Discovered+My+Fitness+Passion%5Cu2014And...%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Flose-weight%5C%2Fi-discovered-my-fitness-passion-and-dropped-30-plus-pounds%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Ffitness-passion-lost-30-pounds-paula-david-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fside-plank-row-kettlebell-women%5C%22+title%3D%5C%22Side+Plank+Row+with+Kettlebell%5C%22%3ESide+Plank+Row+with+Kettlebell%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fside-plank-row-kettlebell-women%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fside-plank-row-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fpush-press-kettlebell-women%5C%22+title%3D%5C%22Push+Press+with+Kettlebell%5C%22%3EPush+Press+with+Kettlebell%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fpush-press-kettlebell-women%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fpush-press-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Flateral-lunge-and-pass-kettlebell-women%5C%22+title%3D%5C%22Lateral+Lunge+and+Pass+with+Kettlebell%5C%22%3ELateral+Lunge+and+Pass+with+Kettlebell%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Flateral-lunge-and-pass-kettlebell-women%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Flateral-lunge-and-pass-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Fworkout%5C%2F15-minute-total-body-kettlebells-workout%5C%22+title%3D%5C%2215-Minute+Workout%3A+Get+in+Killer+Shape+With+Kettlebells%5C%22%3E15-Minute+Workout%3A+Get+in+Killer+Shape...%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Fworkout%5C%2F15-minute-total-body-kettlebells-workout%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fget-in-shape-with-kettlebells-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fsquat-flip-kettlebell-women%5C%22+title%3D%5C%22Squat+Flip+with+Kettlebell%5C%22%3ESquat+Flip+with+Kettlebell%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2Fexercise%5C%2Fsquat-flip-kettlebell-women%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fsquat-flip-th.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F23%5C%2F6-fast-and-furious-workouts%5C%22+title%3D%5C%226+Fast+and+Furious+Workouts%5C%22%3E6+Fast+and+Furious+Workouts%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F23%5C%2F6-fast-and-furious-workouts%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Ffast-and-furious-workouts-michelle-rodriguez-juicebar_1.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F23%5C%2Ffitstreak-day-23-tone-your-body-your-body%5C%22+title%3D%5C%22%23Fitstreak+Day+23%3A+Tone+Your+Body...with+Your+Body%5C%22%3E%23Fitstreak+Day+23%3A+Tone+Your+Body...with...%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F23%5C%2Ffitstreak-day-23-tone-your-body-your-body%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Ffitstreak-tone-your-with-your-body-day-23-juicebar_3.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%2C%7B%22link%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F22%5C%2Fwednesday-workout-modern-family%5C%22+title%3D%5C%22Wednesday+Workout%3A+Get+Fit+While+Watching+TV%5C%22%3EWednesday+Workout%3A+Get+Fit+While...%3C%5C%2Fa%3E%22%2C%22image%22%3A%22%3Ca+href%3D%5C%22%5C%2F2013%5C%2F05%5C%2F22%5C%2Fwednesday-workout-modern-family%5C%22%3E%3Cimg+src%3D%5C%22%5C%2Fsites%5C%2Fdefault%5C%2Ffiles%5C%2Fwed_5.jpg%5C%22+%5C%2F%3E%3C%5C%2Fa%3E%22%7D%5D

My Favorites (0)

See all Favorites

Click "Add to Favorites" on a story to save it to your profile.
My Plan

See all Plans

Try a diet or fitness plan today!
Recently Viewed

Find the stories you've recently viewed here.
You Might Like

Find the stories you might
like here.

See all Favorites
Click "Add to Favorites" on a story to save it to your profile.


Find the stories you've recently viewed here.


Find the stories you might like here.

The Worst Winter Workout Mistakes

New Ways to Lose Weight

You Losing Weight

10 Sneaky Names for Sugar

The Carb Sensitivity Program

5 Weight Lifting Myths

Baseball-Inspired Exercises

The Angels’ Workout

Medicine Ball Side Lunge With Touch

Variations on this Exercise

More From

Personal Trainer for Men

Related Content

NEWSLETTER