Pushups aren’t just a backup plan when you can’t hit the gym. They’re about the most effective functional exercises you can do, reinforcing movement patterns that translate to real-world strength.

So grab your medicine ball, and let's get going ... All right, we're going to move on to the rolling push up. Down on the floor, push up position. Put one hand on the ball. Just roll the ball ...

Here's how to do it: Put a medicine ball on the floor and get into a narrow push-up position on the ball. The ball should be in line with your chest. Quickly remove both hands from the ball, drop to ...