These two movements develop explosive pushing power and core strength. They also offer the  society enhancing benefit of quickly defusing feelings of homicidal rage. I often day dream about enjoying this  combo while engaging in more frustrating endeavors (usually involving a phone or computer).

What you need: a good sized medicine ball and something to bang it in to (a heavy punching bag, a solid wall or a partner who can catch).

Step 1: After a warm-up including loosening up your upper body, hit the ground for a challenging set of push-ups. Do enough to feel the tingle and get a little grunty, but not so many that you can’t get up.Step 2: Stand up and grab your medicine ball with one foot slightly in front of the other and knees soft. Think boxing stance. You are now ready to release the rage! To do a chest pass put one palm on each side of the ball and hold it against your chest at the nipple line. Arms should be bent and nearly parallel to the floor. To execute the pass extend your arms and thrust the ball forward in an explosive pushing motion. Focus on using your chest muscles, but make sure you keep your core/abdominals drawn in and tight and ground your legs into floor.Beginners: Do 10 modified push-ups (on your knees) followed by 15 chest passes. Rest one minute and repeat (for a total of two sets).Intermediates: Do 20 modified push-ups or 10 regular (on toes) followed by 20 – 25 chests passes. Do crunches for a minute and then repeat (for a total of two sets).Advanced: Do 20 – 25 push-ups followed by 30 passes (or 30 seconds of passing). Do crunches for a minute and repeat twice (for a total of three sets). Add a minute of jump roping between each set if you really want to sweat.Now get busy my little rage puppies and let me know what you think.