30 Minute Sweaty Balls Workout
Print Workout Here
Today we’re doing 20 minutes of work, with a couple minutes on each side of that for warming up and cooling down. Also, my picture is influenced by THIS SONG.
What you will need:
- Slam ball, ugi ball or set of weights.
Warm-Up:
- Various moves to warm up your hips and arms.
Workout:
- We’re going to be doing each exercise below consecutively for 45 seconds on, 15 seconds off, for a total of 4 sets!
Exercises:
- Halo ball slam – Just like a regular ball slam but…. you’re going to draw a ‘halo’ above your head to recruit the core a bit more before you slam it back down. Each time you come back up, you’re going to do the circle in the other direction.
Modification without the ball: Using a weight, you can still do the halo move, but instead of slamming it, you’ll bring it down between the legs in a squat position. - Ball jack squats – Holding the ball at your chest or belly button level, you’re going to jump out into a squat as if you were going into a jumping jack.
Modification: Eliminate the jump and hold a weight there while you do side to side squats. - Single-leg squats, right – Holding the ball or weight with your right arm, you’re going to balance yourself on your right leg while you complete a squat on it. Ensure you have your heel down on the ground, your back is flat, and you bend through the knee…not just the hips! If you need some extra help with balance, simply place your fingers on something near by.
- Single-leg squats, left – Same as above on opposite side.
- Push up with plank junk – With your hands on the ball, complete one push-up, followed by one plank jump.
Modification: Keep your knees on the ground for the push-ups and walk your feet in for the plank.
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching
Make today badass,
Ashley Dale Grant
Definitely sweaty :)
Thanks for the ass kicking Ash!
You’re most welcome!!
Hehe. That was the hope ??
Great workout!
Glad you enjoyed it!!
Great workout ?️♀️
I’m glad you thought so!! Great work Sandie!
Wooop! Happy Monday…great workout:)) ?
You’ve been so consistent! Loving it Terri! Happy Monday ??
Yup heart rate got up and definitely sweaty. Loved this one!!
Amazing! Make sure you save/bookmark the ones you love if want to do them again!
Appropriate title lol workout and 20 plank taps done!
Nice work Momma???⚡️
Thank you! Thank you! Thank you!
Yay Lisa!!!! So darn happy you did this!!!
This workout was great. I threw my back out beginning of December, so I took some of modifications, but still broke an awesome sweat! Thanks Ash!
That’s amazing you can make it work for you! Back injuries suck!!
That was AMAZING! I’m sweating like crazy and my energy level just spiked! Bam! Done! Feeling like a rockstar!
Wooohooo!! I love hearing that!!
Sweaty is right! Holy expletive!
+ 20 plank taps!
Hahahaha. Amazing!! Keep the expletives coming!
Done! starting the week strong
??⚡️?
Great workout, I feel great. I’m glad I dragged my butt off the couch to do it.
I am too!! Way to start your week lady. Hope it was a good one.
Great start to the day!
I’m glad you thought so!!
Holy hell Ash!?
Hehe ?
??
Woot woot!!!
Done! Love the single leg squats!
Me too!! And so much easier on our backs.
I’m sweating balls- to the point they are rolling off my head and on to my iPad as I type this! Hahaha
I modified but felt every move
Hahaha. That’s the best!!
That was a sweaty business!! Feeling great now! ??
Amazing! I’m glad you thought so.
Sweat was dripping
Beauty!!!!
Love those halo ball slams!
I’m glad!! I was into them too! Happy Friday Shannon!
I was feeling really overwhelmed and rage-y today and this was perfect to help ease it a bit!!
I’m so happy to hear it! I know the feeling ?
Awesome workout! So sweaty now!
Hallelujah!! That’s what I wanted!
Sweaty! Whoot!!
Woot woot! Great work!!
Saturday morning sweat complete!
Great work April and Cameron!
always a great start to the day! Did The whole thing with weights.
Look at you go! Nice work Sandra!
I’m not usually a fan of sweaty balls?but i thoroughly enjoyed this workout! ??
Hahahaha. I was waiting for someone to mention that!!! I love them ?♀️
Great workout, I loved trying out something different. I used the Ugi ball and i definitely can feel my arms… and I am sweaty!!! ?️♀️
I BET YOU DID!!!
Did this on this morning as I slept through the 6am class. Felt good to move. Thanks Ash!
You are most welcome! Also…the beauty of having it recorded right?!
Monday’s workout done!! So sweaty!
Happy Monday!
Happy Monday is right!!
YOU ROCK!!!
Thank you!! I slammed my ball so hard that my neighbour texted me to ask if we could hear the pounding. If I was doing something else, that would have been really awkward! Thanks for the workout!
hahahahaha….omg thank you for the giggle. I’m trying to imagine the intensity of that intimate session LOL
Sweaty balls for sure! Thanks Ashley!
Anytime, Sherry!!
Yep I was definitely sweaty balls ? thanks Ash!
Hahaha, I’m glad you got what I meant by it! Nice work Jen!
That was killer. Feeling good after a rough day. Thanks!
Glad it helped to work the stress out xx
Doing all 3 workouts from the week today 1/3 done :) that was some good cardio to get me going !
Damn straight!
Thanks Ash did this one and Pat’s ugi together. Nice and sweaty.