20 Minute Slam and Squat Challenge
Print Workout Here
Oh boy, this one is a doozy, but many I felt ON FIRE after, was totally worth it
What you will need:
- A slam ball is preferred, you can use a dumbbell if needed
Warm-Up:
- 3 minutes of light dynamic stretching
Workout:
We only have 2 moves today, but we are doing 150 reps of each, EEK
- Ball Slams
- Squats
Perform 50 reps of each move, then 40, 30, 20 and 10
Rest whenever you need.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today Badass,
Kaylie
Oh shit is right lol! That was harder than it looked! Thanks Kaylie really enjoyed today’s workout.
YAY I am so thrilled you dug the challenge babe
Done like a boss! – a sore boss.
I did this one too, and I was sore for days!! Haha.
Did this one with a 10lb weight (waiting for Amazon to bring me my slam ball) and even that was tough!!! Thanks girl!
Hell ya girl thats amazing !!
I don’t think I’ll be walking much tomorrow… ? Thanks Kaylie!! (For real thanks – that was a good one!)
hehe you are most welcome Meg
Amazing. Tough workout. Love that I’m getting to use my slam ball from Christmas in so may workouts. Thanks. Have an awesome day!
what an awesome Christmas gift! glad you are digging it !
Whoa! So intense!
agreed hehe
I am sweating. Loved it. did squat jumps…dead.
you are a warrior OH MY GOD
Def an effective quick one!!! Thanks, Kaylie I loved it!
oh I am so glad you liked it lady :)
Amazing!! Like friggin loved it!! Do I say that for all of them? Lord….thank you again!
<3 so glad you enjoyed it babe
Wham bam thank you mam!
Hell ya babe!
I’m going to feel that one. Thanks for the burn!
I felt it for days haha
That got the heart pumping! I was dreading this workout but …wasn’t that bad after all!
oh I am so glad you ended up enjoying it :)
Awesome workout before dinner comes out of the oven . 10 pound weight , need to get the ball . Lol
So I did jump squats from 40 down ?
This was a good one kaylie ?
holy hell lady you are a champion !!
That was awesome! Didn’t have a slam ball so used a weight but I definitely want a slam ball now!!!
Girl you gotta get one, they are the best!!!
Holy shit Kaylie. I was grumbling at you and my husband was laughing at me (as he filled up his beer fridge). My HR was up to 175 by the end! I’m already sore so I can only imagine what the next couple of days will bring.
175!?! wooooow thats amazing babe so impressive !
Done! Well sort of…. I opted out of doing the slam balls after the first round as I could feel a twinging in my back. I ended up doing push ups instead. The movement reminds a lot of kettle bell swings (which I;ve discovered are terrible for my low back and hips). Is there a better exercise on low back with similar cardio results? And Kylie you are so funny with your rambling at the end. Everything you said was spot on!
Hey lady, you could try a clean and press instead. So basically, grab one weight, set it on the floor, squat down pick it up and stand up and press the weight about your head ( shoulder press) alternated sides with each rep.
I hope that makes sense haha
if not DM me and I will help ya :)
This one was a good one Kaylie!! I liked it a lot
Yahooooo!!
WOW! Had to go full on beastmode for that one! Super jazzed to use my new slamball! Keep em coming!
you got it babe, I love the slam ball too!!
Yea I definitely think Ill be sore for the next few days! Great workout and now I need a slam ball!
Yes you do!! because I will be using them lots in the future :)
Sure glad it was a dropset!!!
The f bombs were a flying here! Hated/loved this one! Thank you!
hahahaha Love it
Done and ready to go get stuff done ! Thanks !
Awesome quick workout! Just what I needed!
OMG THAT WORKOUT WAS SO FOR ME THIS MORNING!! U MADE ME LAUGH BECAUSE I WAS SOOO BITCH MODE THIS MORNING TOO! I SERIOUSLY HAD NO MOTIVATION AND AFTER THE FIRST 50!
I HAD TO GET MY HUSBAND AND TELL HIM I NEED HELP SO I WOULDNT GIVE UP. IM SO GLAD I GOT HIM COS NOW I FEEL GREAT AND HAPPY AND SUCCESSFUL!
THAT WAS AWESOME, THANKS KAYLIE!?
agh that makes me so so happy to hear! Yaaayyyyyy
Oh man. I was feeling strong and extra badass so I did this yesterday with my 14lb UGI and am I ever sore today! Great workout!!
oh lady you are a serous badass woot woot
So I was avoiding this workout all week but I’ve committed to getting back to doing all the weeks workouts so I finally did it! Holy hell!!!
On a funny note, Charlotte fell asleep when doing the 50 squats with me lol
that is so adorable hehehe what a sweetie
Loved this! Had to go wash my face before commenting! I used my 16 lb ugi for a squat touch to the ground and up and full press all controlled and repeat x50, x40, x30, x20, x10 as I do not have slam ball. Regular squats like you! One more email to delete!!
BOOM!!! atta girl. I was a sweaty mess after this one!!
Way to go Momma!! Love it!
My heart is pounding. Decided to work at my own pace and finished it in 16 minutes. ?
HELL YESSSSS
I loves this workout, I’m sweating like crazy! Thanks Kaylie:)
I am so glad you enjoyed!!!
Holy Girl! I had a love hate relationship with that workout lol. Loved how fast it went by but damn all those squats. I’m a little proud that I used my heaviest ball for the slams the entire thing. Thanks for an awesome workout
Hell ya Laura, that is fantastic!
Wowzers!
Damn you lady damn you!!! I avoided this allllll week but finally gave it and banged it out!!!
YES GIRL, I know this is a tough one so I am so proud of you for getting it done.
I love slam ball workouts but I have to choose my timing wisely. Saved this one from last week and proud I went back to it! Well worth it!
I am so glad you love them. I love them too!
?? great start to the day
BOOM! Way to go girl!!
Whole body felt that one. So good!
Oh man this was a tough workout for sure! Glad you liked it!!
I feel good ! It was definitely tough but rewarding ✅
Right!?! thats exactly it, so rewarding! Proud of you!! xx
That workout was cathartic. I needed that release. It was fucking everything!
Thats why I Loe slam balls, gets out all my frustration and anxiety
Man I love me some slamballs!!! Thanks gf!
SAME! SO glad you were digging it boo
Awesome workout, as usual!
Thanks girl :) Happy Friday
50 and 40 were tough and then by the last 2 sets of squats my legs were shaking ?
But, YOU DID IT!!!! yaaahoooo
Loved it! Feels fab :)
Good Job Queen
Legs are shaking!!! Great workout!
BOOM!! HAPPY FRIDAY
I’m a hot sweaty mess, feels so good lol. Thanks Kaylie :)
You are welcome girl!! <3
Omg Kaylie. I can’t walk hahaha I love it.
hahaha LOVE YOU
Holy crap, loved that workout, but man was it hard. Legs are still shaking a couple minutes later. I was surprised how high my HR got.
It was an intense one eh, sp glad you liked it
3/3 for this week!! Thanks for starting my Saturday nice and sweaty ?
Hell yay Queen! Amazing
Holy shit is right!!!!! I’m happy I did it and I enjoyed the mental challenge too!!!!!!
Oh man!!! Still as horrible as the first time lol
LOL but you did it
Not so humble brag here… I friggin slayed this one! My endurance has been so killer since stepping up my exercise the last two months. Feeling pretty incredible :)
HEEEELLLLLLLL YESSS that is incredible, what an amazing accomplishment
3/3 this week! those ball slams helped me with potty training frustrations lol
Its amazing how helpful ball slams are when you are feeling frustrated lol
Did this earlier today and forgot to comment. Loved this one – I’m sure I’ll be feeling it all over tomorrow ?
I am so happy to hear that you like this one :)
?
Totally dripping, went from feeling exhausted and tired to energized. Thanks for this one….loved it!
A break from painting to do this workout with the little. He did all sorts of moves for the same amount of reps and I followed the workout via the script :) Happy Saturday!
sweating. love dropsets.
SO glad you enjoyed babe!
That was tough, but it was good! Been off for a bit, but trying to get back on track.
it was definitely a tough one! Proud of you for getting it done!
Wowzers again!
Loved this! Thanks! :)
My pleasure Catherine <3
Today was one of those bad mood days for sure after the news yesterday. Felt good to throw a ball really hard for 20 minutes. Thank you for that :)
I am so glad it help, Nothing like a good slam ball work out to shift the mindset :)
Wowee wow… this one doesn’t stop being a challenge ?. Out of breath and sweaty but smiling too!
half way through I was thinking, this was a terrible mistake LOL
Holy crap that was intense !! Needed my puffer lol
Thanks Kaylie ?
ya it kicked my butt too LOL!!!! Happy Friday :)
just what I needed after a week of attempting to help with online school and balancing work. Thanks Kaylie :)
I did this one yesterday and loved it! Felt really good after and ball slams are my favourite.
Just came back to this one tonight! Loved it! Quick & straight forward sweat session. Thanks Kaylie!