15 Minute Quickie Ball Slam Workout

15 Minute Quickie Ball Slam Workout
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Grab you slam ball babes, this quickie workout is only 15 minutes long, so go hard!

What you will need:

Warm-Up:

Workout:

In today’s workout we have 5 moves. Each move we will perform for 40 on and 20 off. We will do a total of 3 rounds.

Exercises:

3 Ball Slams to Sprawl – Perform 3 classic ball slams, and then jump or step into a plank position. Jump or step back to standing and repeat 3 ball slams.
Camel to Press – On your knees sitting up tall, hold the ball at your chest. Perform an overhead shoulder press. Return ball to starting position and now lower yourself down, bringing your bum towards your feet. Using the strength of your quads and core, lift yourself back upright and continue with a shoulder press.
Squat with Core Twist & Slam – For this combo move, start by performing a classic squat, rise ¾ of the way up, so you still have a bend in your knees, twist left to right while holding the ball. Return to centre and perform 1 ball slam
Plank Punch with 4 Mountain Climbers – In a plank position, with the slam ball in front of you, lift one arm at punch the ball in front, return arm to starting position and punch on the other side. Return to stating position and perform 4 mountain climbers.
Dead Bug with Extension – Using the ball or a dumbbell, lay on the ground with your back flat. In a dead bug position, slowly lower one leg down towards the floor, while bring the weight that was being held at chest height down towards the floor behind your head. As you bring your leg back to the top, bring the weight up at the same time. Alternate legs with each rep.

Cool down/Stretching: