Today’s workout uses two training tools, Dumbbells and Medicine Balls. The workout will work both the upper and lower body, thereby providing the perfect full body workout.  We will be using body weight exercises paired with each training tool, Dumbbell and Medicine Ball. The workout can be part of your client’s weight lifting program and strength conditioning. Your clients can increase the intensity of the workout by increasing weight of both the Dumbbells and Medicine Ball and the tempo within each set.


Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed.


Medicine Ball Training: 

Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world
The work great with gravity, going up to large weights and offering a unique grip challenge
Having the ability to move the ball close to the body or far away allows for momentum changes
Moving the ball across the ground creates momentum challenges for the body to defend
Travelling over, or on and off the ball changes ground reaction and clients reactions



Medicine Ball Exercises :  7 sets 60 second intervals, increase weight of Medicine Ball each set

Dumbbell Exercises: 7 sets with  19, 17 15, 12, 11, 10 , 9 Reps , increase weight of dumbbells with each set

Alternate between each training tool

30 second rest between exercises


Exercise 1 dumbbell anterior 2 1 jump and press



Exercise 2   medicine ball bent over low to high row to wide



Exercise 3 dumbbells squat with feet rotated out




Exercise 4  medicine ball 3 point hand lunge rotation



Exercise 5 dumbbells standing press from shoulder to above head wide and forward



Exercise 6 medicine ball jump 1 to 2 forward