Back to school, back to work, new schedules…you’ve got a plan, a color coded calendar and a fresh Fall wardrobe. You’re ready to rock! And then, the schedule changes, it’s not quite cool enough for the clothes you picked out, and you’re stuck behind another school bus - again! Finding time to hit the gym might not be at the top of the list, but you KNOW you will feel better after a good workout.

Just when you’re ready to scream, you notice your bright colored Kamagon® Ball. You remember you can use it inside, outside, early morning and even late at night. She’s always got your back. And so do I! Here’s a plan (that YOU didn’t have to create) that allows you to sneak in a sweat session at a time convenient for you!

Here are the exercises and the step by steps:

Single Arm Row to Halo

  • Hold the Kamagon® Ball in a single-handle grip
  • Hinge forward from your hips and extend the arm
  • Perform two single arm rows
  • Change hands to a two-handle grip, stand upright and perform a halo around the head, then transfer the ball to the other hand
  • Repeat the combo on the other side

Lateral Lunge Progression

  • Begin with the feet together, holding the Kamagon® Ball with a single-hand grip
  • Lunge to one side, reaching toward the opposite foot with the ball, then step back together
  • Progress by pulling the Kamagon® Ball to the shoulder in a rack grip when stepping together, then press the ball overhead
  • Progress again by adding a knee lift (with the leg opposite the lifting arm) while pressing the Kamagon® Ball overhead
  • Repeat each movement skill in the progression 2x, then repeat the entire combo on the other side

Reverse Lunge Swing to Squat Overhead Press

  • Begin with the feet together, holding the Kamagon® Ball in a single-handle grip by your side
  • Step back into a reverse lunge, swinging the ball straight back
  • Swing the Kamagon® Ball forward, catch it in a double-handle grip and continue swinging overhead, while simultaneously stepping back together
  • Step into a wide squat, lightly touching the ball to the floor between the feet
  • Step back together and press the ball overhead
  • Transfer the Kamagon® Ball to the other hand and repeat the combo on the opposite side


Power Jack to Chop

  • Hold the Kamagon® Ball in a two-handle grip in front of the body
  • Jump low and wide into a power jack, touching the ball to the floor, then jump back together
  • Jump into a second power-jack and pause with the Kamagon® Ball touching the floor
  • Perform two long lever chops, moving the ball low to high
  • Repeat the combo on the other side

Dead Bug Combo

  • Begin lying on your back in a “dead bug position,” with bent knees positioned over the hips
  • Hold the Kamagon® Ball in a two-handle grip, with the ball above the chest
  • Bracing the core, simultaneously extend one leg while moving the Kamagon® Ball overhead
  • Return to the starting position and repeat with the opposite leg extending
  • Simultaneously extend both legs as the arms extend overhead, maintaining a braced core and neutral spine position throughout
  • From the extended position, lift the arms and legs until your feet and the ball meet at the top, then lower and transition to the original dead bug position
  • If there are no concerns in your neck and shoulders, you may lift the head off the floor, keeping a visual focus between your knees, for an additional challenge


Here’s how you put it all together by creating a simple pyramid:

Round #1: Perform each exercise 2 times through (if there is a right and left side to the exercise, perform the exercise once on the right and once on the left)

Round #2: Perform each exercise 4 times through (alternating right and left sides)

Round #3: Perform each exercise 6 times through (alternating right and left sides)

Round #4: Perform each exercise 8 times through (alternating right and left sides)

Round #5: Perform each exercise 6 times through

Round #6: Perform each exercise 4 times through

Round #7: Perform each exercise 2 times through

BONUS ROUND!!! (Did you not see this coming?!?!) Safely, but aggressively, perform 30 seconds of each exercise back to back to back to back to back. Take 30 - 60 seconds off and repeat for a total of 3 cycles. For any exercise that has a right and left side, alternate sides.

Embrace the Fall, your new schedule and all the crazy that comes along with it. Change is always an opportunity to try new things! The Kamagon® Ball won’t disappoint! 


Elizabeth Lenart is a Hedstrom Fitness Master Trainer. She is the founder of innerathlete in East Longmeadow, Massachusetts, where she consults, trains and coaches. She also appears on the TV show Mass Appeal as a fitness expert.