Kamagon Kamp

Kamagon Kamp Workshop Overview

A. Goal
Examine the unique features of the Kamagon Ball and through practical
application, learn a systematic approach to training by incorporating
timed drills with 3 minutes for total body, upper body and lower body, 2minutes for core and 1-minute for plyometric and power drills
B. Unique Features of the Kamagon Ball
1.
2.
3.
4.
5.
6.

Hydro-Inertia
U-Shaped Handles
Center of Gravity Displacement
More Complex Leverage System
Centrifugal Force, Rotational Inertia and Curvilinear Motion
Environmental Similarity

C. Safety Precautions and Practical Concerns

1. Space: the minimum space is the participants height squared.
2. Warm Up and Acclimation: Perform a specific acclimation and warm
up prior to the main body of the workout
3. Amount of water in ball creates regression/progression
4. Never slam the Kamagon Ball
5. Do not use the handles of the Kamagon Ball for planking; they are
not designed for weight bearing.
6. Keep your hands dry when using the Kamagon Ball
7. Keep the plug of the Kamagon Ball firmly tightened
8. Remove watches and all wrist jewelry
D. Varying the Kamagon Ball Workout
1. Perform all the total body, or lower body, or upper body, or core
exercises, and create a 15-minute body part specific workout,
including warm up and cool down.
2. Subtract the plyometric/power drill and the workout becomes a total
body low impact workout.
3. Eliminate the core exercises from the format, thereby performing total
body, upper body, lower body, plyometric/power, shortening the
workout duration or finish the workout with a core section.
4. Perform repeat sets of fewer exercises
5. Use time rather than repetition to create the volume of training
6. Vary the work-to-rest ratio of time to create progressions or regressions

Kamagon Kamp

The Kamagon Kamp Workout

Workout Interval Timing: 50-seconds work/10-seconds recovery
Minute 1

Minute 2

Minute 3

Minute 4-5

Minute 6

Total Body

Upper Body

Lower Body

Core

Explosive

Warm up Movement Sequence: 1 minute per drill

Squat and Press
Bilateral Shoulder Press
Push Press
Halo

Ribbon
Golf Swing
Frontal Plane Circle Swing
Side Lunge and Swing

Series 1
Total Body

Upper Body

Lower Body

Core

Explosive

Front Lunge
and Rotate
Stand. Feet tog
hold the ball in
both hands @
chest. Lunge
fwd rotate ball
across front
thigh.
Push back to
start position

Bent Over
Row/Rear Fly
Straight Arm
Raise
Stand. Feet tog
hold the ball
with both
hands.
Flex fwd 2 hand
row. Release
one hand
swing to the
side.

Single Arm
Swing with
Release
Stand. Feet
shoulder dist
hold ball in one
hand. Squat
and swing the
ball btwn legs.
Drive up &
swing ball
forward.Release
and catch

Russian Twist
1-2 Chop
Stand. Feet
shoulder dist
hold ball in
both hands
@ waist.
Russian Twist
R/L + chop
the ball to
the right,
pivot feet

Jump Squat
Touch-down
Press
Stand. Feet
shoulder dist
hold ball in
both hands
@ chest
Squat down
touch ball to
the floor,
jump up
press OH

Series 2
Total Body

Upper Body

Lower Body

Core

Explosive

Lateral lunge
with Chest
press
Stand. Feet
tog hold ball
in both hands
@ chest.
Lunge to the
side and press
the ball fwd
explosively

1-legged
Curl/Chest
push/OH Push
Stand on one
leg hold ball
in both hands
@ hips. Curl
push fwd/OH
x 3 each pos
Return start
position

Alt Front
Lunge Fig 8 to
Rack
Stand. Feet
tog hold ball
in the rack R.
Lunge fwd L
Pass ball
under the L
leg to the L
hand. Clean
ball to rack on
the L push
back

Golf Chop
Stand. Feet
shoulder dist
hold ball in
both hands @
hips. Squat
and swing ball
btwn legs.
Drive up
through hip
and chop up
R x 4/L x 4

Side Lunge
with Skip and
Swing
Stand. Feet
toge hold ball
in L hand
lowered.
Lunge R and
swing the ball
between the
legs. Skip the
foot back to
other side

Kamagon Kamp

Series 3
Total Body

Upper Body

Lower Body

Core

Explosive

Suitcase
Deadlift and
Row
Stand. Feet
tog hold ball
in 1 hand. Flex
fwd Perform a
row. Stand to
start position

Curvilinear
Clean + Swing
Release
Stand. Feet
shoulder dist
hold ball in 1
hand. Squat
swing ball
btwn legs,
Stand/ swing
the ball
forward to
rack

Wall-banger
Alt Squat with
Press to side
Stand. Feet
shoulder dist
hold ball with
both hands @
chest. Squat
rotate the
torso, press
ball to side

Diagonal
chop x 4 +
Ribbon
Stand. Feet
shoulder dist
hold ball
underhand
grip @ the
side of the R
hip. Chop ball
L shoulder 4 x.
Ribbon to
other side

Speed Skater
Stand R leg
fwd and L leg
crossed
behind ball in
both hands @
the side of the
R hip
Leap laterally
to the L,
landing on
the L leg,
rotate

Total Body

Upper Body

Lower Body

Core

Explosive

TVS Lunge
and thread
needle
Stand. Feet
tog hold ball
both hands @
the hips. Step
Diagonally
back chop
ball btwn legs,
step tog raise
ball OH

Push Press x 3
+ Switch @
Rack
Stand. Feet
shoulder dist
hold ball R
rack.
Squat push
up to press x
3.
Flip ball to the
L hand rack.
Repeat L

Lateral Lunge
Step tog Fig 8
to Clean
Stand. Feet
tog ball in the
R rack. Lunge
L and Fig 8
the L leg. Step
the R foot to
the L clean to
L rack.

Sledgehammer
Stand. Feet
shoulder dist
hold ball in
both hands @
the R side hip
Frontal plane
circle, chop
down to the R
hip. Perform
reps. Repeat L

Sumo Squat to
Jump Lunge +
Press
Stand wide
stance hold
ball both
hands @ front
of hips.
Squat down
touch ball to
floor, jump
lunge and
press

Total Body

Upper Body

Lower Body

Core

Explosive

Squat Clean
and Press
Stand. Feet
shoulder dist
hold ball R.
Squat + swing
ball btwn legs.
Stand, swing
ball to rack.
Press ball OH.
Lower to rack.

Lateral Raise
Swing + Circle
@ Chest
Stand. Feet
tog hold ball
with both
hands @ chest
Lunge R swing
ball to the R.
Step tog circle
ball @ chest in
both hands

Sumo Front
Squat to 1arm OH Squat
Wide stance.
Hold ball in
rack R. Squat
low keep ball
in the rack. To
progress, hold
ball OH

Windmill
Wide stance.
Ext rotate R
and internally
rotate L foot.
Hold ball @
front R Thigh.
Reach L OH.
Shift weight L.
Flex hips
laterally. Ball
to floor.

Burpie with alt

Ball Roll
Stand. Feet
shoulder dist
ball in both
hands @ hips.
Squat, place
ball on floor
btwn feet.
Jump to
plank. Roll ball
R/L. Jump up

Series 4

Series 5

Kamagon Kamp

Series 6
Total Body

Upper Body

Lower Body

Core

Explosive

Rear Lunge
and Rotate
Stand. Feet
tog hold ball
both hands @
hips. Lunge R
leg back
rotate ball R
with arms fully
ext. Step
together.
Series 7

Push up Alt
Ball Touch
In plank ball
btwn hands.
Perform a
push up (full or
mod). From
plank, touch
the ball with R
hand then L.

Ribbon to
Lateral Lunge
Stand. Feet
tog ball in
both hands
underhand
grip. Ribbon
to lateral
lunge

Straddle
Russian Twist
Sit in straddle
ball in both
hands.
Rotate R/L
with
lengthened
Spine

Circle Shuffle
Stand R foot
crossed
behind L. Hold
ball both
hands @ side
of R hip.Circle
ball in the
frontal plane
shuffle L.

Total Body

Upper Body

Lower Body

Core

Explosive

Chop/Ribbon
Lateral Lunge
Stand. Feet
hip width hold
ball
underhand in
both hands @
R hip. Chop
ball to L
shoulder.
Ribbon lunge
L.
Series 8

Clean Press +
Swing Release
Stand. Feet
shoulder dist
hold ball in R
hand. Squat
swing ball
btwn legs,
Stand swing to
clean and
press. Swing
release

Alt Bowling
Lunge
Stand. Feet
tog hold
handle with R,
support ball L.
Lunge fwd R
leg swing ball
back with the
R. Step back
and catch
ball @ chest

Plank with Alt

Ball Roll
Plank with ball
next to R
hand, handles
fwd/back. Roll
the ball to L
hand. Repeat
R/L
maintaining
stable core

Jump Lunge
with circle
Stand split
lunge R hold
ball in both
hands @ R
hip. Jump
switch lunge
to L circling
the ball to L
hip

Total Body

Upper Body

Lower Body

Core

Explosive

Rear Lunge
Straight Arm
Raise
Stand. Feet
tog ball in
both hands @
hips.
Lunge rear
slice ball in
circle OH.
Step forward
to start

Supine Triceps
Press Double
Leg Stretch
Lie supine
hold ball in
both hands
OH
Flex elbows
bring ball to
top of head
extend hips
and legs
maintain core
stability

Dead Lift
Circle Slice
Stand. Feet
together hold
ball in both
hands @ hips.
Flex at hips
circle ball
from low to
high stand
upright as ball
comes up

V-Sit chest
Push/Supine
Pullover
In V-sit
position ball in
both hands @
chest. Push
and pull ball
@ chest.
Lower to
supine raise
arms OH
extend hips
and legs

Lateral Shuffle
Touch-down
Stand on R
foot with L
foot crossed
behind hold
ball in the L
and in front of
foot. Hold
both handles
shuffle to L x 48. Touch ball
handle to
floor