There’s a variety of methods out there to build muscle. Get an intense total body workout without using free weights and other bulky equipment, and condition your upper and lower body with the Everlast 10lb (4.5kg) medicine ball. Incorporating a medicine ball into your cardio and strength training workouts will help you target the arms, back, abdominals, legs. Switch up your workout with a variety of squat throws, side to side slams, overhead slams wall balls and more. The explosive techniques you can tackle will help build speed, agility and stamina. Develops speed and agility conditions upper and lower body builds stamina targets core muscles textured surface for stability durable construction.