17 Minute Slam Ball Strong Workout | Royally Fit
17 Minute Slam Ball Strong Workout

17 Minute Slam Ball Strong Workout

by | Feb 18, 2019 | Members, Ugi or Slam Ball, Under 20 Minutes, Weighted Workouts, Workouts | 60 comments

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 17 Minute Slam Ball Strong Workout
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Quick workout for those other busy Moms and ladies out there, that will leave you feeling strong!

What you will need:

  • Slam ball or pillow + set of weights

Warm-Up:

  • Jogging on the spot, jumping jacks, and child squats (if you have one nearby) + arm circles

Workout:

  • We’re going to be doing both exercises for 20 reps each, for a total of

Exercises

  • Slam ball whip-ups + slams, 20 reps– Really work on your form here, keep that back flat and use your legs and arms for the power. Big exhale on the way down so you can pull those abs in nice and tight.
  • Weighted stationary lunge/split squat, 20 reps each side – Holding onto the weights, you’re going to have a slight lean forward, with your legs nice and far apart so you can bend into both of them nice and far without your front knee going past your toe.
  • Alternating side shoulder raises, 10 reps per side – With you feet separated hip distance apart, and your knees slightly bent, you’re going to alternate lifting your arms up to the side with a gentle bend in your elbow. There is no need to take the weight above your shoulder level.

Cool Down/Stretching

  • Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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60 Comments

  1. Kendra Lawrence
    Kendra Lawrence on February 18, 2019 at 8:42 am

    Happy family day!

    Reply
  2. Angelika Henning
    Angelika Henning on February 18, 2019 at 8:56 am

    Happy Days Ashley!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 20, 2019 at 7:55 pm

      Hope you had a great long weekend!

  3. Kristina Bergeron
    Kristina Bergeron on February 18, 2019 at 10:10 am

    Crazy how much that got the heart pumpin!

    Reply
  4. Ashsavage
    Ashsavage on February 18, 2019 at 11:17 am

    Lol what a cutie full of energy , enjoy

    Reply
  5. TJ1977
    TJ1977 on February 18, 2019 at 11:45 am

    Done! Happy Family Day! Added in my 100 jumping jacks to start the weekly challenge off! Thank you!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 20, 2019 at 7:55 pm

      You rock!! Always nailing those challenges.

  6. jenvanson
    jenvanson on February 18, 2019 at 1:29 pm

    Done!! And the 100 jumping jacks too. Happy family day ❤️

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 20, 2019 at 7:56 pm

      Right back at you! Hope it was a good one after that long wedding session!

  7. Andrea Was
    Andrea Was on February 18, 2019 at 1:59 pm

    That was a nice long stretch after. Thanks Ash, happy long weekend!

    Reply
  8. Kate Stock
    Kate Stock on February 18, 2019 at 5:43 pm

    Charlotte kept looking around trying to figure out where the kid sounds were coming from!!!
    Loved it!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 20, 2019 at 7:56 pm

      I love that! They can telecommute!

  9. goodwink
    goodwink on February 18, 2019 at 8:56 pm

    Good finish to the weekend!

    Reply
  10. KRISTEN
    KRISTEN on February 19, 2019 at 1:35 am

    Thanks Ash! Feel your crying Rowynne. What a babe❤️??

    Reply
  11. JessicaGraham
    JessicaGraham on February 19, 2019 at 8:51 am

    perfect pick me up I needed!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 20, 2019 at 7:57 pm

      Beauty! I’m glad it hit the spot ??

  12. Patricia Best
    Patricia Best on February 19, 2019 at 2:17 pm

    I felt right at home with this workout Lol It was awesome! Thank you!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 20, 2019 at 7:57 pm

      I had a feeling the moms would be able to relate lol.

  13. AmandaA
    AmandaA on February 19, 2019 at 3:35 pm

    Thanks for a quick but effective workout! Felt a slump in my productivity at 3pm so squeezed this in as a break from work (working from home today), woohoo!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 20, 2019 at 7:58 pm

      That’s awesome! Definitely a nice midday pick me up!!

  14. Jennifer Wiggans
    Jennifer Wiggans on February 19, 2019 at 4:14 pm

    That got the heart pumping and sweat dripping! Loved the giggles ?

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 20, 2019 at 7:58 pm

      I’m glad you still got a sweat in, giggles and all! Hehe.

  15. Daniella
    Daniella on February 19, 2019 at 6:42 pm

    Done sweating and hamstrings a little shaky! Also loved the giggles! Shes so cute!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 20, 2019 at 7:58 pm

      Ah thanks! I’m glad you ladies are so cool and easy going with her being there.

  16. April Patch
    April Patch on February 24, 2019 at 2:12 pm

    I am glad this was only 3 rounds. My new weights are adding the challenge I need! Happy Sunday!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 26, 2019 at 2:04 pm

      That’s amazing and means you made the right choice!!

    • JCleary
      JCleary on February 17, 2020 at 10:27 am

      Done! Happy Family Day!

    • Ashley Dale Grant
      Ashley Dale Grant on February 19, 2020 at 6:54 am

      Hope you had an awesome family day too Jen!

  17. lhicks22
    lhicks22 on January 11, 2020 at 11:41 am

    Decided to do this one today. Love/hated the lunge with the slam ball! BURNING!

    Reply
  18. Karyn Ngo
    Karyn Ngo on February 17, 2020 at 10:08 am

    Felt that one for sure. Great start to family day!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 19, 2020 at 6:53 am

      Nice work Karyn! Loved the flex photo too!

  19. Kate Stock
    Kate Stock on February 17, 2020 at 1:21 pm

    Yaaaassss ? ? ?

    Reply
  20. April Patch
    April Patch on February 17, 2020 at 2:57 pm

    Happy Monday!! We are done!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 19, 2020 at 6:55 am

      Way to sweat with the family on family day ❤️

  21. Elizabeth Quail
    Elizabeth Quail on February 17, 2020 at 5:55 pm

    ?

    Reply
  22. Tanny1107
    Tanny1107 on February 17, 2020 at 6:10 pm

    Happy Family Day!!!

    Reply
  23. Jennifer Wiggans
    Jennifer Wiggans on February 18, 2020 at 6:26 am

    Ass kicked and now to get ready for work! Thanks

    Reply
  24. lisakvapil
    lisakvapil on February 18, 2020 at 7:21 am

    DONE :)

    Reply
  25. julieboak
    julieboak on February 19, 2020 at 12:11 pm

    Those lunges were a killer! Thanks Ash!

    Reply
  26. Andria
    Andria on February 19, 2020 at 8:36 pm

    Done ??

    Reply
  27. slambs5
    slambs5 on February 20, 2020 at 9:10 am

    Great one to do on my birthday, thanks Ashley! I feel good ?

    Reply
  28. Kendra Lawrence
    Kendra Lawrence on February 20, 2020 at 4:35 pm

    Slam ball was just what I needed today!

    Reply
  29. Kristina Bergeron
    Kristina Bergeron on February 22, 2020 at 3:09 pm

    Awesome!

    Reply
  30. Dperrott
    Dperrott on February 22, 2020 at 4:06 pm

    Done! All caught up and had to leave my foot on the ground to the lunges…..I had much better form that way! Happy Saturday!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 26, 2020 at 8:33 am

      I’m glad you did what worked for you! Woot woot.

  31. Lisa Zapfe
    Lisa Zapfe on February 22, 2020 at 5:15 pm

    Got super sweaty doing this one!

    Reply
  32. julieboak
    julieboak on February 7, 2022 at 5:21 pm

    Love some ball slams when I’m feeling frustrated! Thanks for the great workout Ash, I’ll be feeling those lunges tomorrow!

    Reply

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