18 Minute 100 Rep Drop Set Ball Workout

by Ashley Dale Grant | Mar 4, 2019 | Members, Ugi or Slam Ball, Under 20 Minutes, Workouts | 55 comments

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18 Minute 100 Rep Drop Set Ball Workout
Print Workout Here

Our 100 rep drop set workout with the slam ball got such awesome reviews at the end of January, we thought it was our responsibility to do it again…but with a ball!

What you will need:

Ball or weight ;)

Warm-Up:

Included in warm-up.

Workout:

We’re going to be doing each of the exercises below consecutively for 100 reps, 90 reps, 80 reps etc. until we reach our push-ups for 10 reps.

Exercises

Ball side to side steps, 100 reps – Hanging on to a ball or one dumbbell, you’re going to complete 100 wide side-to-side steps while taking the weight from hip to hip.
Mountain climber, 90 reps – With the your hands directly on top of the ball and your chest directly over-top of it as well, you’re going to hold yourself in a high plank position while you ‘walk’ each knee in-towards your chest. Don’t rush these climbers, take your time, and really focus on keeping your body in a great position.
Modification: You can do this on the ground, and you can also do it on your knees if you need.
Stationary lunges with over-head hold, 80 reps (40 per side) –With your feet far apart enough that you can bend both knees nice and deep into that lunge without your heels coming up or your knees going past your toes, you’re going to hold the weight over your head, and then complete 40 knee bends per side.
Modification: Instead of holding the weight over your head, hold it out in front of your chest.
Skull crushers, 70 reps (35 per side)– With the ball/weight in your hands, you’re going to take one leg slightly behind you so you have some leverage, then you’re going to hold the weight up above your head, and then bring the weight down while also bringing your knee up to meet it halfway for a skull crusher.
Elevated wide leg squats, 60 reps (30 per side)– With one foot up on the wall (or an elevated service you can find), take your legs wide and have your toes pointing out, from here you’re going to come down nice and low and complete 30 squats per side.
Elevated bridges, 50 reps – With your feet up on the ball or another elevated surface, you’re going to keep your feet separated hip distance apart, dig your heels in, lift your toes, and complete 50 hip thrusts to really work your glutes.Make sure you lift your hips up as high as possible.
Ball squeezes with crunch, 40 reps – Holding the ball between your knees, hold them above your hips and keep them here for the squeezes. Now you’re going to complete little crunches with your upper body while you complete the squeezes.
Modification:If you don’t have a ball, you can complete 40 bicycles instead.
Elevated push-ups, 30 reps (15 per side)– With one hand up on the ball and the other on the ground, you’re going to complete push-ups coming down as low as you can.
Hamstring curls, 20 reps – With the ball as close to your butt as possible, take your feet on the ball, lift your hips up, and then keep them high while you push your feet out and in using those hamstring muscles.
Modification:More bridges J
Plank ball slams/punches, 10 reps– Holding a high plank position with your feet wide so your hips don’t rotate too much, you’re going to ‘slam/punch’ your hand on top of the ball or slap the ground to really get the arms and side abs workout.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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55 Comments

Jessica Graham on March 4, 2019 at 8:58 am

yes yes yes!! loved that one, gonna do it again tonight!
Reply
- Ashley Dale Grant on March 5, 2019 at 6:54 am
  
  That’s so badass!!
slambs5 on March 4, 2019 at 9:07 am

Great way to start the week! Quick butt :) efficient Thanks Ashley! (100 bicycles done too)
Reply
- Ashley Dale Grant on March 5, 2019 at 6:54 am
  
  You’re most welcome!! Nice work!
Nicole King on March 4, 2019 at 1:33 pm

Holy smokes – that was intense! My arms are jelly. Haha.
Reply
- Ashley Dale Grant on March 5, 2019 at 6:55 am
  
  So were mine! I get it lol
Jennifer Wiggans on March 4, 2019 at 5:17 pm

Will definitely keep this one for a repeat…happy Monday!
Reply
- Ashley Dale Grant on March 5, 2019 at 6:55 am
  
  I love hearing that!
Nicole Sommer on March 4, 2019 at 5:34 pm

Just one time for me! Felt the burn.
Reply
- Ashley Dale Grant on March 5, 2019 at 6:56 am
  
  Awesomeness!! Hope Kendra is back at it with you soon.
Dperrott on March 4, 2019 at 5:47 pm

Wish I had time to do it twice but no I don’t! Still sweating and yes…..hamstrings screaming after doing 10 of those curls! Foam roller coming up and hopefully yoga later will help also!
Reply
- Ashley Dale Grant on March 5, 2019 at 6:56 am
  
  It definitely will!! Good for you listening to your body!
Kate Stock on March 4, 2019 at 6:58 pm

Love it!!! I love the drop sets like this! I find it easier to give it my all because you know you’re never doing the move again
Reply
- Ashley Dale Grant on March 5, 2019 at 6:56 am
  
  I totally get it! Glad you enjoyed ??
Sandra on March 4, 2019 at 7:15 pm

Love these 100 workout! Not the best when your stuffy and has a shit of a cough. Got through it ? it wasn’t not going to let me not do it .
Reply
- Ashley Dale Grant on March 5, 2019 at 6:57 am
  
  #noexcuses for you! Love it! Hope you feel better soon.
Angelika Henning on March 5, 2019 at 8:23 am

That was a fun one! I like the countdowns.
Reply
Patricia Best on March 5, 2019 at 9:06 am

Love the 100 workouts!!
Reply
Ashsavage on March 5, 2019 at 11:01 am

Loved that
Reply
Amanda Savoy on March 5, 2019 at 12:43 pm

loved it Ashley! I love the 100 workouts. My husband had to leave the room when I was doing the skull crushers. ha ha!!!!
Reply
Sandra on March 6, 2019 at 6:27 am

Love the format! Great start to my day. Thanks.
Reply
Kristina Bergeron on March 6, 2019 at 8:42 pm

Ouch! Do I ever feel it if I take more days off in between than usual!
Reply
- Ashsavage on March 1, 2021 at 5:11 pm
  
  that was great thks ash
- Ashley Dale Grant on March 4, 2021 at 8:41 pm
  
  You’re welcome Ash! So proud of you for finding your way back to some workouts…just for you!
April Patch on March 9, 2019 at 7:13 pm

Second one of an RF double header today! This was tough on my inner thighs and butt – yet what a wonderful burn that resulted! This week done, now to catch up last week!
Reply
- Ashley Gabel on August 17, 2020 at 9:28 am
  
  Amazing start to the week with this workout. Bookmarked. Thanks Ash
AmandaA on March 10, 2019 at 8:54 pm

Wow! That was awesome. Loved the format, the mix of strength and cardio. I won’t lie, I’m dying and need a shower, both signs of 20 mins well spent! Thanks!!
Reply
Jodie Barfitt on March 21, 2019 at 8:10 pm

Loved this! Thanks ash!
Reply
- Ashley Dale Grant on March 24, 2019 at 8:19 pm
  
  Awesome sauce!
Ann on August 17, 2020 at 7:26 am

Great Monday morning drop set!!
Reply
Jenna Lum on August 17, 2020 at 2:06 pm

This was amazing!! Loved that it felt nice and quick because once you’re done, that’s it for that exercise!! So good!! Thanks Ashley!!
Reply
Brittney on August 17, 2020 at 2:32 pm

Great afternoon workout on my day off….I am covered in sweat, thanks :)
Reply
julieboak on August 17, 2020 at 6:03 pm

loved this one, Thanks Ash :)
Reply
- sandra on March 1, 2021 at 5:50 am
  
  Love this format! Thanks for a great start to another pandemic day!
  Sandra T
- Ashley Dale Grant on March 4, 2021 at 8:42 pm
  
  I love drop sets too! So awesome mentally!!
Kristina Bergeron on August 17, 2020 at 6:52 pm

awesome!
Reply
Jennifer Wiggans on August 19, 2020 at 6:26 am

Thanks Ash! Will return to this one!
Reply
SHERRYEKSTROM on August 20, 2020 at 11:41 am

Perfect amount of time for me today! ?
Reply
Sahackett17 on August 22, 2020 at 12:09 pm

Love this Ashley! I finally got around to doing it and so glad I did.
Sheila:)
Reply
Rebecca on March 1, 2021 at 8:24 am

Done! I don’t have a ball so I modified. I also added in today’s 100s challenge at the end!
Reply
- Ashley Dale Grant on March 4, 2021 at 8:42 pm
  
  That’s fantastic!! Way to go. Love that you did the core challenge too!
Tlenny on March 1, 2021 at 8:01 pm

I should have known when i saw only 18 mins with ashley she’s make it count! Wow..holding that ball above my head was torture! Glad to have finished it! 100’s done also?
Reply
- Ashley Dale Grant on March 4, 2021 at 8:40 pm
  
  You know I’m good for an intense quickie LOL
Jenna Lum on March 2, 2021 at 9:34 pm

Amazing!! As always. Feeling everything below the belt! Thanks Ashley!!
Reply
- Ashley Dale Grant on March 4, 2021 at 8:39 pm
  
  The pleasure is all mine Jenna!! You rock!
Jennifer Wiggans on March 3, 2021 at 6:33 pm

Thanks Ash!
Reply
- Ashley Dale Grant on March 4, 2021 at 8:39 pm
  
  You are most welcome Jen! Thank you for being with us all these years, and always commenting and letting me know how you’re doing!
Kristina Bergeron on March 5, 2021 at 9:41 pm

ewwwweee! Perfect for those quads and hami’s!
Reply
Kendra Lawrence on March 6, 2021 at 2:23 pm

Dealing with migraines all week but finally feel better to do a more intense workout. Going to add in some more yoga after.
Reply
- Ashley Dale Grant on March 11, 2021 at 11:12 am
  
  Hope you’re feeling better this week Kendra!
cmccallion on March 8, 2021 at 8:23 pm

Finally getting around to this one. Killer!
Reply
Allison Hart on March 22, 2022 at 7:45 am

Quick and sweaty! Thanks!
Reply
- Ashley Dale Grant on March 24, 2022 at 12:21 pm
  
  You are most welcome!! Nice work Allison!
julieboak on March 26, 2022 at 1:27 pm

Didn’t sleep well last night and I could definitely tell I wasn’t able to give it my normal effort. Still happy I moved my body today. Hoping to sleep better tonight and hammer out Kaylie’s core crusher tomorrow!
Reply
- Ashley Dale Grant on March 28, 2022 at 8:53 am
  
  Hoping this workout gave you some Saturday energy and you got a better sleep Saturday night!!

18 Minute 100 Rep Drop Set Ball Workout

55 Comments

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