A hand held exercise and fitness device includes a head section and a handle section. The head section has a variably Tillable hollow core portion and a handle attachment portion, an added weight being disposed within the head section and shifting with movement of the head section. The handle section has a head attachment portion and a gripping portion, and is made from a a couple of shells that are joined to one another to form an elongated member. The head section and the handle section are locked to one another by causing retainers protruding from the head attachment portion of the handle section to engage depressions defined on the handle attachment portion of the head section.
