@Nathan, if you don't have a lighter medicine ball, you can perform an "American Swing" until you feel more comfortable with the weight. An American swing is a swing when you bend your knees like a squat aka wrong. But it's accpetable if it's for a reason which this is.

“Why am I crawling backwards up stairs?” SS Class Demo

Going The Distance SS Class Exercise Demo

Birthday Special SS Class Demo

Holiday Blend SS Class Demo

The Magnificent Seven SS Class Demo

Body Weight Blast SS Class Demo

No Dumbbell, no kettlebell, no problem! SS Class Demo

And, the breakfast of champions SS Class Demo

Commando SS Class Challenge Exercise Demo

Here is a quick demo of all the exercises in the workout. Bomb Cyclone Workout Exercise Demo