20 Minute Mini Band and Slam Ball Drop Set Workout

by Kaylie Ginn | Jan 6, 2020 | Drop Set, Members, Mini Band, Ugi or Slam Ball | 52 comments

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20 Minute Mini Band and Slam Ball Drop Set Workout
Print Workout Here

A fun and Quick workout to get that heart pumping and the booty screaming!

What you will need:

Mini band.

Warm-Up:

Tabata style warm up 20 on 10 off
- X Jumps
- Butt Kicks
- Jumping Jacks

REPEAT

Workout:

Doing a quick drop set with only 2 moves, so you know its gonna get rough! Start with 50 reps of each move and follow with 10 push ups. From there we go 40-30-20-10.

Exercises

Ball Slams – Grab your slam ball, lift the ball up over your head and throw the ball to the floor and you sink down into a squat. Your whole body is working here
- NO SLAM BALL – instead grab a dumbbell and give me squat swings or just stick with a classic squat.
Mini Band Side to Side Steps – wrap the mini band around your ankles or calves. Step to the right and then return back to starting position. That’s 1 rep. Your booty is gonna be on FIRE

After you complete each round follow with 10 push ups.

Complete 5-10 minutes of nice gentle stretching.

Make today Badass,
Kaylie

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52 Comments

slambs5 on January 6, 2020 at 2:57 pm

Those side to sides!!! Wow, great workout thanks
Reply
- Ashley Dale Grant on January 6, 2020 at 8:00 pm
  
  Unbelievable!!
Nicole Sommer on January 6, 2020 at 5:07 pm

Ass on fire!
Reply
- Ashley Dale Grant on January 6, 2020 at 8:01 pm
  
  Unreal!
- girlwithgreatnails on January 8, 2020 at 8:19 pm
  
  Definitely had a love hate with this one lol. I felt it a little more in my hip than my booty…is that okay?
SHERRYEKSTROM on January 7, 2020 at 10:18 am

Done! That was a burner ???
Reply
- Kaylie Ginn on January 7, 2020 at 1:12 pm
  
  YESSSSS good job Queen
Karyn Ngo on January 8, 2020 at 6:14 am

Done! Ass is feelin it
Reply
Beckie Keezer on January 8, 2020 at 6:42 am

Oh the bootaaay ?
Reply
Lisa Kvapil on January 8, 2020 at 7:14 am

DONE! My butt was burning. love it ;)
Reply
- Kaylie Ginn on January 8, 2020 at 10:46 am
  
  So was mine hehe
Andria684 on January 8, 2020 at 7:34 am

Got it done today! ??
Reply
- Kaylie Ginn on January 8, 2020 at 10:46 am
  
  Atta girl!!!
- jelloxx on January 9, 2020 at 7:11 am
  
  Done ??
KendraD on January 8, 2020 at 7:41 am

After Bootcamp last night, this work out was a killer! But I’m glad I pushed through ?
Reply
- Kaylie Ginn on January 8, 2020 at 10:46 am
  
  wow you are a machine babe!!!
- Jhitch1981 on January 8, 2020 at 7:38 pm
  
  Awesome workout!
Amy on January 8, 2020 at 7:50 am

Finished. I apologize to Kaylie for some of the names I called her during the side to sides! ??
Reply
- Kaylie Ginn on January 8, 2020 at 10:44 am
  
  HAHAHAHAHA oh man, my booty was DEAD after that
Nicole Smith on January 8, 2020 at 2:15 pm

The fire is real! Love me a good slam ball and mini band workout. Thanks Kaylie!
Reply
- Kaylie Ginn on January 8, 2020 at 4:07 pm
  
  You are welcome Boo! Glad you enjoyed
Brendadavis on January 8, 2020 at 5:55 pm

I am going to feel that one tomorrow….and tonight!! Thanks Kaylie!
Reply
- Kaylie Ginn on January 9, 2020 at 10:39 am
  
  ya it was a tough one!! Good for you pushing through though babe
Lisa Hicks on January 8, 2020 at 6:53 pm

Doneeeeeeeeeeee!
Reply
danispeerit on January 8, 2020 at 7:11 pm

Done!!! My hubby joined me and man were we sweating! Those side to sides were killer!!!
Reply
- Kaylie Ginn on January 9, 2020 at 10:30 am
  
  I LOVE when partners get involved! thats so amazing. you’ll both have strong, beautiful bums hehe
AngelaF28 on January 8, 2020 at 8:55 pm

Done! Kaylie was killing me lol
Reply
- Kaylie Ginn on January 9, 2020 at 10:29 am
  
  HEHEHE ;)
ChasingSarenity on January 9, 2020 at 5:34 am

Great workout! I’m ready to take on the day!
Reply
- Kaylie Ginn on January 9, 2020 at 10:28 am
  
  look at you working out at 5:34 am, you are a ROCKSTAR
- JesaraH on January 9, 2020 at 4:15 pm
  
  Done!! Thanks for the shout-out Kaylie! No hate mail yet so people must be loving it as much as I did!!
gabs_lightcap on January 9, 2020 at 2:58 pm

Done!
Reply
- Kaylie Ginn on January 9, 2020 at 3:26 pm
  
  BOOM!!!!!
julieboak on January 9, 2020 at 4:45 pm

those ball slams are exactly what I needed after a frustrating day. Thanks Kaylie!
Reply
- Kaylie Ginn on January 10, 2020 at 11:41 am
  
  You are most welcome babe
April Patch on January 9, 2020 at 6:13 pm

Toughest one since I’ve been back! My first solo one as the little is very tired and a part of this journey is listening to our bodies for rest cues! Also opted for kettlebell swings as I got a new 15 lb kettlebell for Christmas! 2020 workout #6!
Reply
- Kaylie Ginn on January 10, 2020 at 11:41 am
  
  Woohooooo thats awesome babe, I need to get a new kettlebell! thanks for the reminder
Kate Stock on January 9, 2020 at 8:37 pm

Dammmmmmmn!!!
Reply
JDix13 on January 9, 2020 at 9:51 pm

Had to take last night off after my first bootcamp, but got it done tonight! Feeling the burn!
Reply
- Kaylie Ginn on January 10, 2020 at 11:40 am
  
  Woohooo lookout your crushing this week girl
sandra on January 10, 2020 at 6:05 am

well, that was harder than anticipated! Done and ready for my day. Thanks!
Reply
- Kaylie Ginn on January 10, 2020 at 10:53 am
  
  I know right, it was a tough one!!!
Daniella on January 10, 2020 at 7:01 pm

So proud I managed to do this one….it was a challenge and I was super sweaty! Thanks for a great workout!
Reply
- Kaylie Ginn on January 11, 2020 at 11:12 am
  
  It was for sure a sweaty one! Good for you for powering through!
Elizabeth Quail on January 10, 2020 at 10:41 pm

??
Reply
michlreid on January 11, 2020 at 6:42 am

Surprised at how sweaty I am! Love it
Reply
- Kaylie Ginn on January 11, 2020 at 11:12 am
  
  Atta girl!!! it was a tough workout
Amanda Savoy on January 11, 2020 at 12:33 pm

Holy shit! So glad I saved this for a day I need to wash my hair! I am covered in sweat!
Reply
- Kaylie Ginn on January 13, 2020 at 8:22 am
  
  heheh ya, this was an intense one!
Tanny1107 on January 12, 2020 at 12:47 pm

This was a tough one, but so good! I love a good slamball workout :) Thanks gf
Reply
- Kaylie Ginn on January 13, 2020 at 8:23 am
  
  You are welcome babe! Love the slam balls too!
Lisa Zapfe on January 12, 2020 at 4:03 pm

So tough!!
Reply

20 Minute Mini Band and Slam Ball Drop Set Workout

52 Comments

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