Archive for the ‘Medicine Ball’ Category

We made it to Isle of Palms, SC yesterday and I don’t think we will have a hard time being here the next week+…

Any-who, a Charlotte client contacted me that they would be here this weekend- so WHAT else would we possibly do besides a Kelly workout? Jeff, Julie and their son (who has grown at least 2 feet since I saw him 3 years ago) joined us! All of our beach neighbors were super pumped to hear my voice barking orders this am.

(They got to see Luke also, added bonus:)

Warm up: 1 mile jog (we did this on the beach!)

(20 then run, 15 run etc)
Med ball squat thrust
Med ball Russian twist (2=1)
Broad jumps
.15 run

(20 then run, 15 run etc)
Bicep curls
Tricep extensions overhead
Walking lunges (1=1)
.15 run

Alternating with partner, 20-15-10-5 PERFECT push ups:)




For the last 6 years- I have taught on Saturday at 9 and ‘are you going to class Saturday’ has been the question amongst all of my friends- both for the three years I taught it in Charlotte and now going on three years here in Northern Virginia!

It is a staple in my schedule and I love coming up with something new every time I teach it💪

Here is this mornings workout, several small variations so I could write it out.

1×400 easy (quarter mile)

Set 1, 2x
1×400 sprint, 30 box jumps, 30 med ball squat to throw and catch
(Equals 2x400s)

Set 2, 2x
1×200 sprint, 20 push-ups
1×200 sprint, 20 knees up ea side on bench, 20 total lunge jump switch w med ball
(Equals 4x200s)

Set 3, 4x
1×100, 10 burpees
1×100, 10 squat thrust with med ball, 10 crossover taps (if you don’t know what these are do box jumps!)
(Equals 8x100s)

1×400 fast

Jog easy to cool down



Posted: September 28, 2011 in Kettlebell, Medicine Ball, Weights

I always get so excited when my husband, Aaron asks me to write a work out.  For those of you who don’t know, fitness is also very important to him. He works in the Secret Service, and this particular work out was written for 7 guys on his team, Alpha.  I always feel super important when “secret service guys” think my work out is tough :)

*first text is the work out they did, parenthesis is modification!

  • Warm up of choice, at least 5 min
  • 3x through work out, all stations go until person running .25 is finished

(if doing alone, assume anywhere between 1:30-2:30 per station, do the .25 first and time yourself!)

  • 1. Tire flip with burpee (forward jump with burpee, or just burpee)
  • 2. Kettlebell snatch (KB swing, dumbbell swing, dumbbell snatch)
  • 3. Pull ups 5-4-3-2-1 repeat (assisted pull ups)
  • 4. Wall ball or Slam ball (if no wall, squat and throw ball in air, catch and repeat)
  • 5. Dumbbell double row, stand up and press
  • 6. Sled push (double knees in on gliders, weighted pike on back)
  • 7. .25 run, switch when runner is done!


One of our Iron Men subscribers reminded me of a workout I posted a few months ago called “37 minutes”.  It’s nice to have a go-to workout that can be done quickly- with a great calorie burn and an increase in your fitness level at the same time!  If you want to make this work out longer to fit your time constraints, add a mile to the beginning or end (or both!)

Warm up: 2 minute elbow plank

6 minute circuit (1 min ea exercise), 4x through with 30 sec rest between each set of 6!

  1. double push up burpees (so much more fun than just 1!)
  2. tricep dips
  3. MB double leg pikes
  4. box jumps
  5. MB russian twist (fast, full range of motion floor to floor)
  6. jump rope (double feet or double unders if you know how…!)

**Move as quickly as you can during your minute, fitting in as many reps as you can!  Keep an eye on your heart rate, you should be about 75% throughout which means…you can only spit out a few words at a time- not a sentence or conversation.

THANK YOU to the 12 of you who gave amazing feed back about the site.  We did not reach the goal of 50 comments- don’t be scared to speak up next time- I can only get better if you tell me what you think :)

To thank those of you who commented on the “give feedback” post, I will be raffling a $25 spa finder gift card- even though we did not get to 50!  Aaron gets home tomorrow night- I will put all of your names in a hat and pick one.  He will be there as the witness that its fair:)

Saturday Work Out! Bench, Med Ball, Heavy Wts

1 mile run, for time

  • 20-15-10-5: box jump holding med ball (30 sec rest between)
  • 15 overhead press
  • 15 bicep curls
  • 15 tricep dips (ball in lap)
  • 20-15-10-5: box jump holding med ball, squat thrust on floor when you land- hands on MB (30 sec rest)
  • 15 overhead press
  • 15 bicep curls
  • 15 tricep dips (ball in lap)
  • 20-15-10-5: Med ball pike and full sit up (alternate)
  • 15 overhead press
  • 15 bicep curls
  • 15 tricep dips (ball in lap)

1 mile run,  for time


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WORKOUT (of course!)

All you need is a Med ball (single weight is possible but some will have to be modified)

Warm up:

1 min, 45 sec, 30 sec, 15 sec each

  • Plank w feet on ball
  • Squat to MB lift (everything goes down, everything goes up- straight arms)
  • MB squat thrust
  • MB jacks


  • Double leg pikes
  • Uneven push ups alternate hand MB is under- 1=1
  • Figure 8 lunges (alternate lunges bringing MB between the legs)
  • Deep squat to MB throw (& catch!)
  • Tricep push ups, hands on MB (knees down if you need)
  • Full sit ups- reach MB to toes

REPEAT Warm up, Stretch!

Aren’t you excited “Chocolate” is the title of a workout blog post??

Guest blogger Dr. Jeff Constantine sent this interesting tidbit to me and I had to share!

From Jeff:

Just wanted to pass along a happy nugget from the world of medical research…

“Women who ate chocolate frequently were less likely to be hospitalized for or to die from atherosclerotic vascular disease”

An article published in The Archives of Internal Medicine found that eating a small amount of chocolate nearly every day lowered the risk of heart disease, heart failure and cholesterol plaque in the carotid artery. Previous studies have shown that a small amount of dark chocolate lowers blood pressure.

So, in addition to working out regularly, working to achieve an ideal weight and eating a clean healthy diet, consider indulging in just a little chocolate on a regular basis. Happy holidays!!

Thanks Jeff! (SWEET!)

Now that you’ve eaten chocolate…here is a workout:)

Circuit Training

5 min cardio warm up (row, stairs, run)- get as much distance as possible in 5 min

5 stations, 1 minute each-45 sec each-30 sec each

  • box jumps (high box)
  • squat thrusts
  • squat to MB throw
  • full sit ups
  • manmakers

5 min cardio- beat your last distance

2nd set 5 stations

  • run tires on box
  • lunge jump switch
  • perfect push ups (knees are fine!)
  • bicycle crunches
  • clean and press

5 min cardio- beat your last distance!