SmoothTec Medicine Ball Workout

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

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 SmoothTecâ„¢ 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.



  1. 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) 😉

    1. 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!

  2. 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?

      1. @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!

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

  4. 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!

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