I recalled netball training, my coach made us toss around 5 kg medicine balls countless numbers of repetition until your arms literally died, but hey it did get me stronger, it made the netball lighten and in crossfit! we would usually toss a 5kg or 10kg medicine ball up against a wall while dropping into a squat way too many time until you have no more gas.
I am sure you would be able to find a medicine ball in any gym you visit, it comes in a variety of weight range depending on how atas(classy) your gym is, here's a bunch of exercise you could do with a ball and not just use to sit on it like i do at times :)
Feel free do 3 sets of this circuit anyway you fancy in 12-15 repetition, throw this in after your weight training or do it as your total body workout or just pick 3 that you like and keep doing it for 30 second intervals!
1) ball plank ( hold for 30 seconds)
2)ball stability lunge
3)ball push up
4)ball pike ups
5)ball power pike ups
6)basic ball lunge
7)ball sit ups
ball stability lunge
ball push up
ball pike ups
ball power pike up
basic ball lunges
ball sit ups
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