15 Minute Slam Ball Workout
Super quick workout to get that heart pumping and the body sweating!
What you will need:
- Slam Ball
Warm-Up:
- Included in workout.
Workout: In today’s workout we have 5 moves, we will perform each move for 45 seconds with a 15 second break. We will go through thi set a total of 3 times.
Exercises:
- Ball Slams from Your Knees – That’s right, we are taking the classic ball slam and bringing it to the floor to really target your core and upper body.
- Camel to Press – On your knees, start by sitting up tall with the ball in your hands. Lean back and bring your bum down towards your feet. Now drive back up to the top and squeeze those glutes. At the top perform an overhead shoulder press.
- Push Ups of Ball – On your knees or toes, we are taking the classic push up and taking it up a notch. With one hand on the ball and the other on the floor, perform a push up Now walk your hands over so that the opposite hand is now on the ball, perform a push up. Continue to go back and forth between both hands.
- Roll Up to Shoulder Press with Russian Twist – This is an awesome combination. Perform classic sit up while holding the ball, at the top push the ball up above your head into a shoulder press. Bring the ball back down, lean back a little, and bring the ball over to your left, and then over to your right (Russian twist) now roll all the way back down and start again
- Static Bridge with Closed Grib Chest Press to Head Banger – another combo move (you may need to watch the video to understand) Start in a static bridge. Holding the ball with both hands, bring your elbows in close to your sides and press the ball into the air, from there, bend your elbows so that the ball is now coming towards your face. Straighten the elbow and continue to to rep it out.
Cool down/Stretching:
Complete 5-10 minutes of nice gentle stretching.
Make Today Badass,
Kaylie
I absolutely loved this!
Yay so happy to hear that!
Got it done yay
Atta girl!
This was awesome! Just what I needed today. I love my slam ball!
YAY me too queen!
Another great one! Love the variety. Need to get new equipment. You and Ashley are making me too strong, the weights I have now are all too light! Thanks Kaylie!
heheeh BEST problem to have tho right. so proud of you girl!
That’s so badass!!! Way to get stronger Jenna!!
Bam!! Love me a slam ball
Right!?!The best
Yes! I loved this video! I needed those slam balls so badly after the rage I had this week. Thanks lady!!!
Ball slams = the best therapy LOL
Happy Friday
Great quickie for a Friday!
20lb slam ball felt pretty badass today!
Damn boo, thats impressive!!!!!!!
Perfect quickie for before work today!
YAY good for you babe, best way to start the weekend!
Happy Monday beauty!
Prefect before work lworkout
I bet it put you in a great mood for this sunny day!
It has been soooo long! Took a break and tried something different for a few months which was fun to change up but I am an RF’er for life baby! Missed the slam ball workouts and your smiling face :)
Welcome back beautiful!!! xx