I'm new and was wondering if anyone has come up with a proven strength building routine that works. I've been using my powerball for 2 days now and both my arms are dead, yet i can't put it down! I'm afraid i'll over do it so I want to get into a routine that I can follow and track my progress. I'm not just looking for minutes but speeds to keep the ball at or even 30/60/90 reps.
Thanks for your advice