Follow along with Randy in this featured video to learn a combination dumbbell and medicine ball workout. These exercises are ideal for more advanced trainers.

The good morning is a medicine ball exercise similar to a dead lift. Like the dead lift, it is a great way to work the hamstrings, but has an added benefit of shoulder flexibility. Begin by holding the medicine ball behind your neck, feet shoulder-width apart for stability. Do not push the ball into your neck. Bend at the hips until your torso is parallel to the floor. Remember not to arch your back. Raise your torso back into a vertical position to complete one rep. Ten reps are a recommended set.

The next exercise is a quarter squat with a high pull. Hold the dumbbells at arm’s length with feet apart. Keeping your back straight, lower into a squatting position. As you straighten back up, lift the dumbbells to shoulder or chin height. Lower the dumbbells and return to the starting position. Randy recommends eight to ten reps to target leg, arm and chest muscles.

The jump snatch is a power exercise. That is, it consists of staccato movement and high resistance that results in the muscles’ ability to move powerfully and quickly. Begin by holding the dumbbells in front of your knees and lowering into a squat position. Pull the weights upward quickly, using your shoulder muscles as well as your arms. As the weights are lifted over your head, jump vertically. Two six to ten rep set is enough for one workout, though Randy recommends spacing them with other exercises.

Keep your feet apart and lift the dumbbells until they are shoulder-height, making sure they stay close to the body. You’re now ready for a dumbbell squat. Like other squat exercises, this move targets the core, legs and glutes. However, adding weight also works the arms and gives the other muscles more resistance. When rising from the squatting position, lift the dumbbells overhead for maximum results.

The split jump begins with a squatting position, one foot ahead of the other, holding the dumbbells at hip-level on either side of the body. Make sure to pause in the lunging position before switching sides, as this time gives the upper leg muscles the workout they need. Jump and switch feet before pausing again.

Next on the agenda is the continuous squat jump, which again requires the weights to be held at the hips. Lower into a full squat, keeping the back straight and heels firmly on the ground. When rising, use the momentum to segue into a vertical jump. Ten reps make up a set.

As Randy demonstrates, an advanced dumbbell and medicine ball workout need not be complicated or time consuming. This entire routine can be completed in less than five minutes.