• SmoothTec Medicine Ball Workout

    January 26, 2016

    Hi, guys! If you’re looking to stay active this winter, I have just the workout for you!


    This one is a combo cardio-strength workout that you can customize based on the equipment available to you as well as your personal preferences.

    Smoothtec Workout1

    I originally created this workout to include rowing and exercises with a medicine ball, but you can easily substitute running or biking, the elliptical or stairclimber. Same goes for the medicine ball. You can swap it with a slamball or dumbbell for variation. Ok, it’s time to work out!

    SmoothTec Med Ball Workout

    The workout starts with 400 meters of rowing. There are 5 rounds to this workout, so be sure to pace yourself appropriately!


    After that, it’s onto 15 Thrusters with the medicine ball. (Click here for a video tutorial of this movement.)


    As far as what weight to choose for the medicine ball, you want to select one that is challenging, but do-able since you’ll perform a total of 75 Thrusters and 60 Wood Choppers by the end of this workout. (I went with a 14-pound medicine ball.)


    After the Thrusters, you’ll move onto 12 Wood Choppers with the medicine ball, 6 each side.

    _MG_4013Be sure to avoid giving into the momentum of swinging the medicine ball. You want to be in control of the movement as much as possible. Once you finish the Wood Choppers, it’s back to 400 meters of rowing for round 2. You’ll continue the workout (rowing, Thrusters, Wood Choppers) for a total of 5 rounds.


    Once again, I’ve partnered with Champion– this time to help promote their new Absolute Cami Sports Bra with SmoothTec™ Band, a lightweight and ultra sleek sports bra without seams, which means you don’t have to worry about chafing or any sort of skin-irritation. It also works really well with fitted tops, so you get that nice seamless look– no bumpy ridges or bra lines.


    Initially, I wasn’t sure if this sports bra would work for me. It’s wire-free and medium support, and I typically need more support up top, so I was surprised that the compression and knit-in ribbing at the sides was quite supportive and very comfy. (I wouldn’t wear this sports bra for running, but it’s perfect for CrossFit/KFIT and other moderate exercise.) I also love the colorful print, which makes it a fun sports bra to wear under a lightweight tank top. I love that look!


    Note: Please consult your doctor before starting a new exercise program.

    This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.

    Pin It

    { 34 comments… read them below or add one }

    RunEatRepeat January 26, 2016 at 1:43 am

    Those abs tho!


    Karien @ Running the Race January 26, 2016 at 2:28 am

    I love medicine ball workouts – always makes me feel like a kid again and brings the biggest smile to my face 🙂 .

    Love the bra too!


    Megan @ Skinny Fitalicious January 26, 2016 at 6:03 am

    These kind of workouts make me feel so strong and in control!


    Brynn January 26, 2016 at 6:29 am

    Whoa momma, killer workout, killer abs and killer sports bra.


    Alyssa January 26, 2016 at 8:10 am

    You need to enter a fitness competition! Check out that bod! Your hard work and dedication to your health as obviously paid off.


    Kelli @ Hungry Hobby January 26, 2016 at 8:13 am

    I love workouts like these! One piece of equipment and done!


    Kelli January 26, 2016 at 8:54 am

    Tina- your abs look amazing! 🙂 You can tell you work hard!


    Chelsea@TableForOne January 26, 2016 at 8:59 am

    Killer bod girl! Love this workout. It looks like a challenge for sure.


    Taylor January 26, 2016 at 9:12 am

    I love using the medicine ball! Very cute sportsbra!


    Melissa @ melissakolbeck.com January 26, 2016 at 9:20 am

    I love the print on that sports bra! I’m happy to be done nursing my daughter and back to my normal size. Haha!


    Jen @ Pretty Little Grub January 26, 2016 at 9:32 am

    Looks like a quick (but not so easy) workout!


    Bonnie January 26, 2016 at 9:34 am

    Great sportsbra! I’ll have to keep my eyes out for that one. Love the print too! And I haven’t done those movements with a slam ball in ages – I might try this workout today – thanks, Tina! (and I don’t want to focus on your body, but at the same time… you’re rocking! thanks for promoting health, balance and being so real – with or without abs) 😉


    Bonie January 26, 2016 at 11:33 am

    Just tried it as prescribed! 25:29 total with my last row as the fastest: 2:11.0! That’s quick for me – as a short woman (similar height to you? 5’2″ ish), rowing is not my forte, but today felt strong despite tired arms from my Monday workout. Good one – thanks, T!


    Tina January 26, 2016 at 11:38 am

    Nice job!!


    Erin January 26, 2016 at 10:26 am

    Pretty bra! And you look amazing! You deserve all the Peanut M&Ms you want 🙂


    Erin @ Erin's Inside Job January 26, 2016 at 10:30 am

    I did a whole rack of woodchoppers this morning in my workout. They’re killer with a heavy ball! Love the outfit!


    Biber Dolması January 26, 2016 at 11:14 am

    Harika paylaşımlarınızı ilgi ile takip ediyorum. Başarılarınızın devamını dilerim.


    Emelia January 26, 2016 at 12:01 pm

    did pregnancy make your belly button look like that? your abs look SOOO good!!!


    Ann January 26, 2016 at 12:19 pm

    Just checked it out on the Champion site and I’m super impressed by the price right now! One question though — the one other review on the site says the bra runs small. Do you agree?


    Tina January 26, 2016 at 12:30 pm

    Yes, it’s a super affordable sports bra! It was true to size for me. I ordered a small and it fit great!


    Emelia January 26, 2016 at 7:08 pm


    a small? seriously? I am much smaller chested than you and always go for mediums


    Tina January 26, 2016 at 7:52 pm

    Maybe it depends on your chest size, not cup size?


    Chelsea @ Designs on Dinner January 29, 2016 at 3:20 pm

    @Tina: I bet the girl who attacked you for your “obvious breast implants” will find it interesting that you wear a small sports bra. Ha ha! 😉 You always look great, Tina!


    Sheena @ Paws and Pavement January 26, 2016 at 2:57 pm

    Looks like a great workout!


    Marcia January 26, 2016 at 3:45 pm

    Just what I need to shake things up, trying it tonight — thanks for sharing!


    Rachel @ Simply Rachel Nicole January 26, 2016 at 3:46 pm

    Girl your abs are amazing!! This workout would totally kick my butt in the best way!


    Christine (Run Plant Based) January 26, 2016 at 4:25 pm

    Just wow on your abs, great workout! And I’m excited about the new Champion line for sports bras and running pants, much better prices!


    Jennifer January 26, 2016 at 5:10 pm

    Are you supposed to wear sports bras so tight? I wear extra small (I’m not blessed) and it’s nowhere near that tight.


    Tina January 26, 2016 at 5:24 pm

    I’m pretty sure sports bras are suppose to be tight. Otherwise, it wouldn’t work very well! 🙂


    Nikki January 26, 2016 at 6:09 pm

    This is a great workout that can definitely even be modified for a home gym! I don’t have a rower yet but hope to get one in the future! I definitely want to try this one but swap running for rowing! Thanks for the idea!


    Coco January 26, 2016 at 9:08 pm

    DANG!!! You look AMAZING!!


    Amy January 26, 2016 at 11:42 pm

    Awesome workout! Lookin great too mama!


    Samantha January 31, 2016 at 5:51 pm

    Your abs are nuts!


    Ryan Fitch May 5, 2016 at 8:12 pm

    Looking great! Looks like you have been working hard at your trade!


    Leave a Comment

    { 5 trackbacks }

    Previous post:

    Next post: