16 Minute Ball & Weight Workout
Print Workout Here
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This is one of those workouts I want you to feel like you’ve done a 30-minute workout, but you’ve only had to commit to half the time! Hehe. Enjoy!
What you will need:
- Weights & ball if you have them!
Warm-Up:
- Included in the workout!
Workout:
- We’re going to be doing each exercise below consecutively, for 50 seconds on and 10 seconds off for a total of 4 sets each. On the first set, you’re going to do the exercises without the weights.
Exercises:
- Weighted Squat Walk Pulses – Holding a weight in front of your chest, you’re going to squat walk forward and back with a little bounce in your step. Do your best to keep your knees bent and your toes pointing outwards. Back stays flat, and abs stay engaged.
- Weighted Jumping Lunges – Holding a weight in front of your chest again, you’re going to alternate jumping lunges. Watch your form and ensure your posture is on point by not rounding forward!
Modification: Eliminate the jump and do alternating lunges. You could even just hold a lunge! - Weight lift with Overhead Triceps Extensions – With your feet hip distance apart, you’re going to hold one weight in front of you while you keep your elbows slightly bent and then lift it up above your head so you can complete a triceps extension!
- Driving the Car Shoulders – Once again holding the weight out in front of you (but this time at chest level), you’re going to twist the weight like you’re driving a car and going left to right. Boy does it work those shoulders and the core!
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
I’m loving these short but very effective (aka sweaty!!!) workouts! Thanks Ash!!!
forgot my workout clothes so rocked it in jeans. Thank god they were stretchy high rise :)
Bamm….done! After all the leaf raking on Saturday I needed that stretch!
I’ll go back to this one! Loved the quick but sweaty workout
Thanks Ash
Shoulders… ouch!!
The burn is real! Thank you!
Done + Day 1 of Daily Movement goal! Love this calendar!
Driving the car! that was tough. Where do you come up with all these variations?Never bored. Always feel strong! Cheers
I need to keep it interesting for myself too!! HEHE
agreed, drive the car was tough! Thanks
Of course! How’s the shoulder coming along?!
Drive the car was a doozy, had to drop down to 5lb. Love using the weights, I always feel so strong after!
This was exactly what I needed today! Thanks!
My pleasure Megan!
Great quickie. Thanks Ash.
My pleasure Ash!!
Good quick workout. Thanks Ash.
Anytime, Ash! Happy Friday :)