10 Minute Booty & Slam Ball Quickie
Print Workout Here
Tight for time? I got you boo! Grab your mini band and a slam ball and let’s crush it for 10 short minutes!
What you will need:
- Mini band + Slam Ball
Warm-Up:
- Included in workout.
Workout:
- We only have 10 minutes, so let’s go hard ladies! 45 on, 15 off. You will perform ball slams every other minute, so a total of 5 times. In between each round, we will slow things down and do some mini band booty work. We will alternate between mini band side steps and single leg kickbacks.
Exercises:
- Ball Slams – You know the drill, grab that ball, and let’s slam it out. Keep your shoulders back, your core in tight, and be very mindful when you squat down, keep your weight in your heels, and make sure your knees are not pushing inward.
- Mini Band Side Steps – With the mini band around your ankles, shins or just above the knee. Take one big step the right and then one big step to the left
- Mini Band Single Leg Kickbacks – Be sure that your stabilizing leg has a slight bend in the knee. Keep both hips facing forward and kickback your right leg (left leg the following round) Make sure your foot doesn’t turn out, keep it facing the floor the whole time.
This is what your 10 minutes looks like:
- Ball Slam
- Mini Band Sidestep
- Ball Slam
- Single Leg Kickback Right
- Ball Slam
- Mini Band Sidestep
- Ball Slam
- Single Leg Kickback Left
- Ball Slam
- Mini Band Sidestep
Cool down/Stretching:
Move Your Body. Free Your Mind.
Kaylie
love a good quickie! Thks Kaylie !
Perfect workout for a busy day! Thanks Kaylie ?
Slowly trying to ease myself back into to adding these to my week. I’m in need, desperately in need of staying on the consistency bandwagon and change things up! What an gorgeous pregnant lady you are Kaylie!
I’m proud of you April. It’s really hard when it’s out of your routine to get started again. I like that you’re taking it slow….don’t need to put the peddle to the metal to make progress and new habits!