20 Minute Slam Ball Workout
Print Workout Here
Super quick workout today that’s going to get you super sweaty. We are working the full body, with special focus on the core.
What you will need:
- Slam Ball, or Ugi Ball or Dumbbell
Warm-Up:
- Various dynamic stretches, squats, shoulder circles, chest openers, butt kicks, high knees.
Workout:
- We’re going to be doing each exercise for 45 seconds on, 15 seconds off. We have 5 moves that you will repeat a total of 3 times each.
- Exercises:
Slam Ball Burpees with 2 Plank Jacks – I yi yi what was I thinking, this may be a tough move, but it goes by quick. Perform a classic ball slam, jump or step yourself into plank and perform 2 plank jacks (jump your feet out and back in 2 times) See workout for modifications. No ball? No problem, perform a classic burpee with 2 plank jacks. - Alternating Reverse Lunge with Twist – Simply hold on to your ball or dumbbell and perform a reverse lunge, now turn your body towards the knee that is in front to really activate the core. Return to starting position and switch sides. Really focus on your form with this move so that you keep your knees safe.
- Squat and Press with a Twist (literally) – With the slam ball in your hands, perform a classic squat as you return to standing position lift the ball up over your head into a shoulder press. Return to squat and this time twist to the right to engage the core even more. Continue to alternate from straight over head to left and right with each rep. Remember keep the weight in your heels to protect those knees.
- Uneven Ball Push ups –Place your right hand on top of the ball, with your left arm wide. Perform a classic push up. Now, walk yourself over with your hand so that now your left hand is on the ball and your right hand is wide, and perform another push up. Continue to alternate sides. Be sure that your chest is coming between your hands and now your head coming down between your hands to ensure you are working the chest.
- Sit up Slams –Perform a classic full sit up with the ball in your hands and tap it to the floor at the top. We all have different levels or core strength so feel free to modify this move in any way to make it work for you!
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Make today Badass,
Kaylie
Badass workout Kaylie. 3 rounds was just perfect.
Wahoo thank you!! Love, love, loved it! I modified the burpee jack things but who cares???
YAY thats amazing! so happy you enjoyed
Nice quickie! I think my shoulders will be sore!! Thanks, Kaylie
You’re most welcome girl!
Short and sweet which is most appreciated by us teachers at the end of June!
haha FAIR!!! I can imagine you all must be so stressed
3 rounds got me nice and sweaty ! Thanks Kaylie :)
ya it did! atta girl!
Crazy sweat!
super sweaty! Loved the burpees!
YESSSSSS< I rarely getting burpee positive comments so I am very happy haha
I really liked this workout. It seemed to just fly by so quickly. I surprisingly enjoyed the burpees.
wow thats amazing! I am so happy to hear that. I dont mind burpees either :)
Loved this! Kept thinking it was 5 rounds for some reason so I was pleasantly surprised when we finished at 3. Thanks Kaylie!
The best feeling! Glad you enjoyed
Oh hells yes!
I absolutely loved this workout! It was quick and got me super sweaty! Just what I needed to boost my energy today. Thanks Kaylie :)
YAY so happy to hear you enjoyed :)
Short, sweet and sweaty!! I’ve been working hard packing so I’ve been lifting different kind of weights! Hoping to get all that done early and then some time to get a few more workouts in and then once settled come August kick ass hard to meet my Sept 1 goal marking 4 years of RF & every workout. Although behind now, I believe I’ll find a way to get it all done!