I work as a custodian at a middle school, and I exercise 30 minutes a day 5 times a week. Usually walking up a 6% grade hill with a twenty pound rage ball. When I get to the top which takes about 60 seconds, I raise ball overhead and slam to ground, then I repeat 10 times, then rest 30 seconds, and grab the ball and walk back down the hill. I repeat this process for the whole 30 minutes, throwing in some ab exercises as well.