Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Medicine Ball & Stairs

Not everybody has access to a 5 floor stairwell. But if you can have something similar, as well as a medcine ball or two, you can have a rip roaring time!
 
Some days all I want to do is take a medicine ball into the cement stairwell and punish myself. How you may ask?
Well here are a few ideas:
-run up & down with the MB in one hand above your head.
-slam it on the ground in front of you or twist to sides
-chuck it against the wall, let it bounce, catch it, throw it again. Alternate your throws
(Ex: 5 side throws, 5 underhand, 5 overhead, 5 other side, repeat)
-put your feet up on a few steps and do Push-ups with your hands on the ball.
-MB Thrusters
-2 people can pass it back and forth as they ascend and descend
-2 people can leap frog with MB.
(Ex: I run up a flight, you throw MB up to me. You run past me up another flight, I throw to you)
-Use your imagination
-Have good music on your MP3
 
Here is a sample 2 person workout with a MB in the stairwell. 
ROUTINE #1 
25 MB Thrusters base of stairs
5 slams
5 – each side  – one arm twist slams
5 MB Pushups
                            
ROUTINE #2 
1 person run stairs (no ball)
Other person alternates
5 – each side – side throws against wal
5 overhead against wall
5 underhand against wall
5 slams on ground
 
ROUTINE #3 
25 MB Thrusters base of stairs
5 slams
5 – each side – one arm twist slams
5 MB Pushups
 
ROUTINE #4 
Run stairs together, passing 14-15 lb MB back and forth at every landing
Repeat until exhausted
 
 
 
 
This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.
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1 Comment»

  kemmefitness wrote @

Well, we did a 6 person version of this today. The stairwell has 6 floors (5 flights). We divided into 3 two person teams. Poor Jeff was stuck with me. Todd & Josh together and Val & Dave were a team. I made it up as we went, but here is what it looked like:

CIRCUIT #1
Team #1: 12 lb MB leap frog
Team #2: 14-15 lb MB run side by side, MB pass back and forth
Team #3: 10 Thrusters 10 lb MB, slams w/ 6 lb MB (switch when 10 Thrusters done)
Rotate through all 3 stations.
Rinse and repeat all 3 again.

CIRCUIT #2
Team #1: declined MB push ups, 12 lb throws against wall (switch after 10 push ups)
Team #2: slam the tar out of the 6 lb MB back and forth
Team #3: run the stairs. 1 person holds 10 lb MB above head either side up to top, then the other person holds it above their head on the way down.

As I sit here typing, I realize that I could take another shower (my face is still beat red).


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