10 Minute Quickie Slam Ball Challenge | Royally Fit

10 Minute Quickie Slam Ball Challenge

10 Minute Quickie Slam Ball Challenge

by Kaylie Ginn | Aug 9, 2021 | HIIT, Members, Ugi or Slam Ball, Under 20 Minutes, Workouts | 6 comments

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10 Minute Quickie Slam Ball Challenge
Print Workout Here

This workout is short, sweet and sweaty. Your heart will be racing, your arms will be shaking and you will feel AMAZING after.

What you will need:

Slam Ball

Warm-Up:

Included in workout.

Workout:

This workout includes 10 rounds, each round is 1 minute. You will perform 10 ball slams followed by 5 push ups. You have 1 minute to complete. Any left-over time you use to rest. When the timer goes, we start the next round.
Modifications:
- If you don’t have a slam ball, you can do squat swings with a dumbbell or kettlebell instead
- if 10 slams and 5 push ups don’t work, modify to work for you. Maybe 8 slams and 3 push ups are better, or you want to up the ante and do 12 slams instead of 10.

Exercises:

Classic Ball Slam
Push Ups – knees or toes
- Modification – Chest Press

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Move Your Body. Free Your Mind.

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6 Comments

Kendra Lawrence on August 11, 2021 at 11:41 am

All done!
Reply
- Kaylie Ginn on August 11, 2021 at 6:26 pm
  
  Atta girl! Hope you were feeling it after this one!
cmccallion on August 12, 2021 at 2:13 pm

Also feeling some rage today, and my little one is refusing to nap, so ten minutes was perfect.
Used a dumbbell, and did chest presses – ten and ten!
Reply
- Kaylie Ginn on August 12, 2021 at 2:16 pm
  
  Oh I love those modifications, good for you mama! I hope the rest of the day goes better :)
Allison Hart on August 22, 2022 at 8:47 am

I did 15/10. Thanks Kaylie!
Reply
Amanda Savoy on August 24, 2023 at 7:09 am

Thanks for the awesome quick workout
Reply

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