Medicine ball exercises?

The Medicine Ball is a heavy bag full of dried beans.  Algonkin natives used this device to train their warriors.  They used Medicine Balls that weighed a tenth, a fourth, and half, the weight of the warriors.  They also had tough games like Patagaway (modernly called Lacrosse) and archery.  Physical fitness is a needful part of living. 

The Medicine Ball should be made of tough leather, because it will take a terrible beating.  The skin should be loose enough to grab a handful of leather with both hands and tight enough to be compact when you grab it with both hands. Coat it with rosin until you toughen your hands enough to enjoy this sport.

Train, don't strain.  Train with the Medicine Ball with a partner or two.  It is tough exercise but well worth it.  Modern medicine balls might be made of nylon webbing and filled with pea gravel.  Warm up thoroughly with stretching exercises and basic calisthenics before you start working out with the Medicine Ball.

• Curls.  Lift the bag with your arms with your back straight.  25 reps if you are in average condition.  Work up to the heavier bags as you improve your strength.
• Bear hug.  Put your arms around the Mediciner Ball and squeeze as though your life depended on it.  Maintain your death grip as long as you can.  Time the results.
• Dead lift.  Place the ball at your feet, and very slowly lift it to your full arm's reach.  Drop the ball in front of you.  25 reps if you are in average condition.
• Snatch.  The dead lift except done in one smooth and rapid move.  25 reps.
• Squat.  Place the Medicine Ball in your arms and squat down, raising yourself forcefully.  25 reps.
• Reverse curl.  Lift the Medicine Ball over your head, let it sit on your shoulders, and raise it fully.  25 reps.
• Belly crunch.  Place the ball on your ankles and use that as a balance for sit-ups.  50 reps.
• Twist.  Hold the ball on your shoulders and twist.  It will build your lumbar spine. 
• Side-lift.  Place the ball on your shoulders and lean as far to the right and then the left as you can.  25 reps.
• Temper tantrum.  Place the ball on the floor, center your abdomen on the ball wherever you balance, and place your hands and feet on the floor.  Raise both rapidly.  25 reps.
• Vertical catch.  Throw the lightest of the balls as high in the air as you can get it and catch it on the way down.  25 reps.
• Distance throw.  Mark off on the floor where you are standing and every foot for about 30 feet.  Place the lightest of your Medicine Balls ball on the floor and using your back muscles, throw it as far as you can.  10 reps depending on your condition.  Throw back and forth with your partner for a real workout.
• Distance catch.  With a partner, throw the ball as far as you can, and back.  Do not let the ball hit the ground.  It is a good team exercise and will build the weaker members of your team faster than the strongest, eventually making everyone strong enough to heft it a considerable distance.  Go until the weakest can no longer catch the ball.
• Distance carry.  Using two equal weight Medicine Balls, carry them as far as you can run thus laden, starting with a slow to moderate pace and work up from there.
• Balance.  Using the lightest of the Medicine Balls, place it atop your head and walk on a level floor, then on a plank on the floor, then a plank elevated a foot or so off the floor, then on a regulation balance beam. 

There are many more exercises for the Medicine Ball, some very easy, some will test the very limits of your strength and endurance.  All will improve your grip strength and coordination.

The idea is to pace yourself and alternate between "heavy" and "wind" exercises.  Keep at it and before you know it, you will be in the best shape of your life.