The time is 5 p.m. and the gym is full to the brim with panting, sweaty gym rats standing guard over every dumbbell, barbell and bench press. You’re a patient person and would typically wait your turn for an available piece of equipment; however, you’ve scheduled a date for 6:30 p.m. and can’t be late. This means you’ll most likely have to sacrifice part of your workout so you can make it on time. Or does it? Instead of wasting time waiting in line, grab a couple of medicine balls and head to a quiet area of the gym for a super-charged workout sure to enhance your strength, balance, stability and functional capacity. You’ve probably seen a fellow gym-goer incorporate a medicine ball into an ab routine; however, these underutilized and underappreciated tools can offer a much-needed respite from the same old routine. If you’re looking for a unique challenge or are running short on time, integrate the following exercises into your weekly program.

Just like a regular crunch, only better. Lie on your back with your knees bent, abs and butt contracted. Hug the medicine ball close to your chest, pull your head back and tuck your chin for optimal neck alignment. Contract your abs for about 20-30 degrees worth of movement. For increased intensity, raise the ball directly above the chest (as pictured) or reach the arms back behind the head so elbows are in line with the ears.

Try this exercise to increase shoulder range of motion. Lie with your entire back pressed firmly against the ground and the abs tightened. Hold the ball with both hands, arms straight. Reach the ball back over the head in one fluid motion, touch it to the ground while making sure the lower back remains firmly planted. If you have trouble maintaining this position, reach the ball back until the point just before your lower back lifts from the ground. Bring the ball back above the body so that your arms are directly above the chest. Add this exercise to the crunch for a greater challenge.

This push-up is sure to test your abilities by decreasing the stability of traditional push-ups. Place each hand on a ball, with the abs and butt firmly contracted and the feet about hip width apart. Position the body by imagining that you can draw a straight line from the back of the skull to the heels. Slowly lower the body and keep the elbows tucked in close to the ribs. Stop when the elbows reach 45 degrees, hold, and return to the start position. Want to add a little more umph? Start with the right hand on the left ball and the left hand on the ground. Perform a push-up and then move to the right so that the right hand is on the right ball and the left hand is on the left ball. Perform another push-up and then move further to the right. Do another push-up and head back in the opposite direction.

This exercise will help strengthen the butt and abdominals while helping improve rotational capacity in the torso. Start with the feet parallel to one another, staggered in a lunge position. Hold the ball directly in front of the body, keeping the arms straight. As you lower the body into a lunge position, rotate the upper body in the direction of the front leg. Rotate as far as comfortably possible and then return to start. Repeat the sequence and then switch sides.

Another exercise to help increase rotational capacity, the woodchop also helps to strengthen the butt and shoulders. Begin by standing with the feet about shoulder-width apart. Slowly rotate the body down with the arms straight, and reach the ball toward the outside ankle. In one fluid movement, bring the ball in a diagonal motion across the body and reach up above the left shoulder. Perform several repetitions and repeat the sequence on the opposite side. Want to improve your balance? Perform the same movement pattern while standing on one leg.

Whether your goal is improved strength, unwavering balance, athletic power or core stability, a medicine ball can provide you with a unique workout for all your exercise needs.