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The Weekend Powerball Gym Gym Workout

3 min

5 exercises

Earn yourself a bit of a treat this weekend by completing this workout with either a medicine ball, kettlebell, or backpack loaded with water bottles. Circuit through the 5 exercises as many times as possible in 8 (90 Cals 🔥), 16 (180 Cals 🔥), or 24 (270 Cals 🔥) minutes.

Medicine Ball Swings

1 sets

10 reps

Swing it all the way up, but please don't let go! Be sure to use your legs.

Upright Kettlebell Front Rows

1 sets

10 reps

Bring it all the way up and flex those shoulders.

Medicine Ball Woodchops

1 sets

10 reps

Rotate your upper torso and hit 5 reps per side.

Sandbag Squats

1 sets

10 reps

Make sure your glutes pass the knee line.

Medicine Ball V-Ups

1 sets

10 reps

Try to touch your toes, but what's most important is that ab flex!

About this workout

The Weekend Powerball Gym Gym Workout is a free 3 min workout plan with 5 illustrated exercises for your abs, legs and shoulders. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.

Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.

Workout details

Duration: 3 min
Exercises: 5
Training focus: Abs, legs and shoulders
Equipment: Full gym
Level: Beginner
Format: Interactive workout and printable PDF

For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.

Questions about this workout

What equipment do I need for this workout?

You'll need full gym for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.

How long does the The Weekend Powerball Gym Gym Workout take?

The full workout takes about 3 minutes, covering 5 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.

Is this workout suitable for my fitness level?

Yes – this is a beginner-friendly workout. Every exercise includes an illustration and step-by-step instructions, so you can learn proper form as you go. Start with lighter weights and focus on technique.

What muscles does this workout target?

This routine primarily works your shoulders, upper back & lower traps, obliques, glutes & hip flexors, quadriceps, abs. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.

How often should I do this workout?

For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.

Can I download or save this workout?

Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.

More free abs, legs and shoulders workouts

The Weekend Powerball Gym Gym Workout

3 min

5 exercises

Earn yourself a bit of a treat this weekend by completing this workout with either a medicine ball, kettlebell, or backpack loaded with water bottles. Circuit through the 5 exercises as many times as possible in 8 (90 Cals 🔥), 16 (180 Cals 🔥), or 24 (270 Cals 🔥) minutes.

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Medicine Ball Swings

1 sets

10 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Swing it all the way up, but please don't let go! Be sure to use your legs.

Start

Primary muscle group(s):

Shoulders

Secondary:

Glutes & Hip Flexors, Hamstrings

Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
Bend your knees, allow your body to lean forward and let the ball hang between your calves.
Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
Lower the ball back between your legs (but not to the floor) and repeat the movement.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps, Shoulders

Secondary:

Abs, Calves, Hamstrings, Lower Back

Hold a kettlebell with both hands in an over hand grip.
Stand straight, with your legs slightly wider than shoulder width apart.
Lean forward at your waist slightly and bend your knees as if getting ready to squat.
Keep your back arched and your head facing forward.
Let your arms hang loosely.
Swing the kettlebell back between your legs while exhaling.
In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
Continue for the desired number of repetitions or time.

Primary muscle group(s):

Hamstrings, Shoulders

Secondary:

Glutes & Hip Flexors, Triceps

Start with one kettlebell placed on the floor between your feet.
Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.

Upright Kettlebell Front Rows

1 sets

10 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Bring it all the way up and flex those shoulders.

Start

Primary muscle group(s):

Shoulders, Upper Back & Lower Traps

Secondary:

Abs

Stand tall with a braced core, holding a kettlebell. Position your hands on the outside of the handle (not the top).
Focusing the tension in your shoulders and traps, pull the kettlebell up and towards your face.
Pause once your elbows are above parallel with the ground. Slowly return to the starting position and repeat.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Neck & Upper Traps

Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
The bar should be level with the tops of your thighs.
Keep your arms extended with a slight bend at the elbows. This is the start position.
Exhale and using the sides of your shoulders lift the bar.
As you do so, raise your elbows up and out to the side.
Keep the bar close to your body as you raise it.
Continue lifting the bar until it is just below your chin. Pause for a count of one.
Return to the start position in a single smooth movement. Inhale as you do so.
Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Biceps, Forearms, Upper Back & Lower Traps

Holding a dumbbell in each hand,stand with your feet shoulder width apart.
The dumbbells should be resting on your thighs with your palms facing in.
Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
Return to the starting position slowly to keep tension on the muscles.
Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Upper Back & Lower Traps

Attach a straight bar to the low pulley on the cable station.
Stand facing the station with your feet shoulder width apart either side of the pulley.
Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
Keep your shoulders back.
Raise the bar straight up in one smooth movement, until it is just below your chin.
Hold for a count of one while squeezing your biceps and forearms.
Slowly lower to the start position and repeat.

Medicine Ball Woodchops

1 sets

10 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Rotate your upper torso and hit 5 reps per side.

Start

Primary muscle group(s):

Obliques

Secondary:

Abs

Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.

Primary muscle group(s):

Hamstrings, Obliques, Quadriceps

Secondary:

Calves, Hamstrings

Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

Primary muscle group(s):

Obliques

Secondary:

Abs

Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
Begin the movement by twisting with your obliques to pull the handle down and across your body.
Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.

Sandbag Squats

1 sets

10 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Make sure your glutes pass the knee line.

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Calves, Hamstrings

Stand with your feet slightly wider than shoulder width apart and hold the powerbag/sandbag on your shoulders in a fireman’s-carry style
Bend your legs and lower your body towards the ground. Be sure not to let your knees pass over your toe line.
Keep your back nice and straight, and your chin up as you lower your body down to a full squat.
Drive upwards through your feet using your glutes to the starting position.

Do not lock your knees at the top of the extension!

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders

Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
Squat down keeping your slightly arched and pushing your hips back.
Continue down until your thighs are parallel to the floor.
Hold for a count of one.
Return to the start position.
Repeat.

This exercise can also be performed with a kettlebell.

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors, Hamstrings, Lower Back

With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
Pause for one second.
Pushing up from your heels, raise back up to starting position and repeat.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.

Medicine Ball V-Ups

1 sets

10 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Try to touch your toes, but what's most important is that ab flex!

Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
Lower down to starting position with arms and ball behind your head.

Primary muscle group(s):

Abs

Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.

Primary muscle group(s):

Abs

Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
Hold a plate, dumbbell, kettlebell, or medicine ball securely above your head.
Keep your elbows locked.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.

Make sure the weight is held very securely!

Primary muscle group(s):

Abs

Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
Place your hands lightly on either side of your head.
Keep your elbows in so that they are parallel to your body.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.