This post is sponsored by Fit Approach on behalf of Hedstrom Fitness, makers of the Kamagon Ball. While I was compensated for my time, the workout and all product opinions (as always!) are my own. After learning more about hydro-inertia training, I'm really excited to share this with you!
HELLOOOOO BLOGOSPHERE! It's been exactly 6 months since my last post here on the blog (more on that in an upcoming post), but I am alive, doing well, and ready to get into it with today's unique workout using hydro-inertia training!
What is Hydro-Inertia Training?
Well, it's exactly as the name implies: you use a vessel filled with water as your resistance during your training, and the water's inertia creates an unstable resistance that's more challenging for your abs, core musculature, and overall stability. I had the pleasure of testing out this Kamagon Ball recently, and wow, I can tell you that adding this piece of equipment to a workout creates a whole new experience! All you do is fill it to the desired amount of weight (measured out in lbs on the side of the ball - see photo below), screw in the cap, and you're ready to go!
What are the benefits of Hydro-Inertia Training and using the Kamagon Ball?
Using an unstable resistance like water inside a ball creates a more functional training regimen as opposed to picking up a static weight or resistance band. I'm quickly becoming a fan of it, and the Kamagon Ball, for many reasons:
- Hydro-inertia with the Kamagon Ball creates instability within all ranges of motion instead of just postural
- Functional training aspects: picking up children and animals isn't a stable motion, and neither is using the Kamagon Ball
- Safer to use than most resistance training equipment: created with soft but durable plastic instead of metal (e.g. kettlebells, free weights, barbells, etc.)
- Easily portable
As with any new piece of equipment, there will be drawbacks in addition to the benefits. I only saw two minor drawbacks with the Kamagon Ball, though. The first being that it's not easy to adjust the weight very quickly if you needed to like it is with a set of kettlebells or dumbbells (you'd have stop your workout to pour out water or add more to it). The second drawback is that unless you're watering plants, refilling your dog's water bowl, or otherwise have a second purpose for the liquid after your workout, it seems like a waste of water to me. But that's easily fixed with the previous suggestions.
Okay, enough details about the ball - onto the workout! Let's get our bodies moving!
Kamagon Ball Total Body Circuit Workout
What You'll Need: an exercise mat and a Kamagon Ball filled with water to your desired weight (1-13 lbs for a 9" ball; 1-45lbs for a 14" ball - I have the 9" version and used 12lbs for this workout). Note: if you don't have a Kamagon, you can use a heavy dumbbell or kettlebell.
What You'll Do: start with circuit 1, do each exercise for 1 minute, cycling through 3 times, trying not to take breaks until the third round is done. Repeat for circuits 2 and 3, resting only between circuits if you can. Repeat the whole workout 2 or 3 more times depending on desired intensity.
Circuit 1: Legs & Butt
Squat to Overhead Press - start standing with your feet about hip width apart, holding the ball at chest level. From here squat down, sitting back on your heels, and driving your butt back behind you. Reverse the move back up to standing and as you stand, press the ball up overhead. Keep going for 1 minute. Trainer Tip: if you want to challenge yourself here, you can isolate each leg and do single-leg squats with an overhead press. If you do this, go for 30 seconds on each leg.
Jump Squats - start standing again with the ball overhead, as shown. From here, jump your feet out wide and lower yourself down into a squat, reaching the ball down to the floor as you lower. Immediately jump back up to standing, bringing your feet together, and pressing the ball up overhead again. Continue for 1 minute. Trainer Tip: for a lower intensity/lower impact option, get rid of the hop, and step your feet out wide into a squat and back in instead.
- repeat circuit 1 twice more -
Circuit 2: Arms & Back
Single-Arm Biceps Curls (30 seconds each arm) - in a standing position, hold one handle of the ball with your arm is straight. From here, do a biceps curl, bringing the ball all the way up to your shoulder and right back down. Remember to keep your elbow close to your ribs, your wrist neutral, and focus on only moving your forearm (not your shoulder joint). Do 30 seconds on one arm, then switch to the other side.
Upright Row - start standing, feet hip width apart, slight hinge forward in the hips (as shown), with the ball lowered so your arms are straight. From here, pull the ball up towards your sternum, focusing on squeezing your shoulder blades together at the top of the movement. Continue for 1 minute, maintaining a neutral spine throughout. Trainer Tip: if this one is a little too easy for you (it was for me), hold the squeeze at the top of the pull for 5 seconds before releasing.
- repeat circuit 2 twice more -
Circuit 3: Abs & Core
V-up Crunches + Hold (30/30) - start lying down on your back, legs out straight, ball extended overhead. From here, bring your feet and hands up at the same time to meet in the middle, forming a V with your body. Try to keep your back flat during this (i.e. keep the spine straight). Touch the ball to your shins, and lower back down slowly. Continue the V-ups for 30 seconds, then hold the V-sit position for the last 30 seconds. Trainer Tip: if the V position is too challenging, bend your knees slightly and touch the ball to the tops of your shins.
2-Pulse Slow Bicycles - these are like normal bicycles except we're slowing them down and adding a pulse between each. So every time you bring that ball up to meet your knee, pulse once, then slowly reverse the move to the other side and pulse again (so the ball touches your knee twice on each side). Don't rush these - I really want you to feel your abs working here! Continue alternating pulses on each side for 1 minute. Trainer Tip: try to keep your shoulder blades off the mat/floor as much as you can throughout the minute.
- repeat circuit 3 twice more -
Remember to keep the workout going for another full round or two if you want a more intense workout today! (And once you're done - use the water to hydrate your plants, garden, lawn, refill that doggy bowl, etc.) I hope you guys enjoyed it, and I really hope you'll give the Kamagon Ball a try this year! It's definitely worth the investment (9" ball will run you $50), and I think hydro-inertia training is something you'll be hearing a lot about in the fitness world this year - it's a bandwagon to jump on!
To learn more about hydro-inertia training, and to purchase the Kamagon Ball, check out Hedstrom Fitness's website here.
Readers: chat with me! Have you heard of hydro-inertia training before? Have you ever used the Kamagon Ball or something similar in your workouts? Do you think you'd give it a try? I'd love to hear your thoughts, and of course what you all have been up to in recent months!