Abstract: A device for throwing and swinging sports comprises a semi-transparent bottle into which varying amounts of a media may be added. One embodiment of that bottle is generally concave in cross-section for better gripping and includes markings on at least one side for showing different filling levels. A gripping element extends from a middle of the bottle sidewall. One such element is a baseball, real or simulated. Other embodiments include a softball, a football-sized element and/or a racket handle. In order to assist the user with timed workouts, an optional cap may include a built-in clock for signaling when to switch from one exercise to another. Methods for exercising with this device are also disclosed.