20 Minute Mini Band and Slam Ball Drop Set Workout | Royally Fit

20 Minute Mini Band and Slam Ball Drop Set Workout

20 Minute Mini Band and Slam Ball Drop Set Workout

by Ashley Dale Grant | Jan 1, 2020 | Drop Set, Members, Mini Band, Ugi or Slam Ball | 9 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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9 Comments

Kristina Bergeron on January 4, 2020 at 8:26 pm

OMG… had to set aside the 20lb slam ball and substitute an UGI in there! That was a toughy but a goodie!
Reply
- Ashley Dale Grant on January 5, 2020 at 8:46 am
  
  Nice! Happy you had one to even sub with! Way to go!
MegdeJS on January 26, 2022 at 8:32 am

Tough but oh so good! Thanks!!
Reply
- Ashley Dale Grant on January 26, 2022 at 8:42 am
  
  Amazing Megan! Way to start this super chilly day!
Julie on January 27, 2022 at 2:19 pm

Dragged myself off the couch to do this workout, I’m so glad I did ?
Reply
cmccallion on January 27, 2022 at 8:32 pm

Love drop sets, and any workout with the mini bands! Thanks!
Reply
- Ashley Dale Grant on February 7, 2022 at 5:57 am
  
  Me too!! Drop sets and stacked sets are two of my favourites!!
sandra on January 30, 2022 at 7:08 am

Wow! That was a lot harder than I thought it would be! I know it is hard when the push-ups are a break for me! Done and Strong!
Reply
Ashley Gabel on February 27, 2022 at 9:12 pm

Nice and quick workout.
Reply

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