Boys may go to 4 kilograms.

Medicine ball sets. Finish the workout with the following circuit. Start a timer and begin the Russian twist at 0000. Medicine ball sets are also very effective at progressively strengthening the core muscles.

The ball can also be thrown which is much safer than trying to throw a dumbbell. 3 Days a Week Strength Program. D-Ball medicine ball sets include 100 lb D-Ball 120 lb D-Ball and 150 lb D-Ball.

How Do I Select a Safe and Effective Medicine Ball. 3 sets of 5-8 reps. 2 Days a Week Strength Program.

Up to 12 years old have children use their own body weight or the lightest 2-kilogram medicine balls. Take a look at the SPRI Dual Grip Xerball. SPRI Xerball Medicine Ball Dual-Grip Handle Thick Walled Heavy Duty Med Ball 6lb 8 10 12 14 16 18 20 Pound 47 out of 5 stars 852 7009 70.

4 Days a Week Strength Program. Show youre a BallBaller and try taking on our heaviest ball yet for a couple of rounds. Get the original and start training with the best.

Taking that into consideration here is a how we commonly program med balls for our athletes. A girl through high school will generally stay with a ball no heavier than 3 kilograms. 2-3 sets of 5-8 reps.