21 Minute Ball & Core Workout

by Ashley Dale Grant | Sep 2, 2019 | HIIT, Members, Ugi or Slam Ball, Workouts | 27 comments

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21 Minute Ball & Core Workout
Print Workout Here

A nice sweaty start to reset you back into your workout routine this September ;)

What you will need:

Slam or TKO Ball – could use dumbbell

Warm-Up:

3 minutes of jogging, jumping jacks and hip circles (or whatever floats your boat)

Workout:

We’re going to be doing each exercise for 45 seconds on, and 15 seconds off.

Set 1:

Ball slam + jump forward & back – Take the ball overhead and then slam it down nice and hard on the ground (watch for the rebound if you’re using a TKO ball). Put it back on the ground, and then jump forward and back. Repeat.
Modification: You could skip the jumps and continue doing ball slams.
Dropping lunge + twist, left – With the ball in front of your chest, you’re going to complete a lunge all the way down until your back right knee touches the ground. When you’re down here, you’re going to do a slight twist with the ball over your left leg that’s in front to recruit the abs.
Note: You could use a dumbbell for this!
Dropping lunge + twist, right – Same as above on opposite side.

Complete these for 3 sets total.

Set 2:

Bi-Lateral Back Extensions – On all fours, you’re going to raise the opposite hand to the opposite leg so they are extended out from you, and you feel a slight contraction in your lower back area. Be sure to keep your abs in tight, and keep the movements steady with great posture.
Extended Planks – In a high plank position, you’re going to take the right hand out to the side, while at the same time you take the left leg out to the side (bi-lateral like above). Push both your hand and foot into the ground, and then bring them back into the centre so you can repeat on the opposite side.
Modification: You can do this on your knees too!
Diamond Abs – Lying on your back, with your knees bent, keep your feet together as your knees fall out to each side. Support your head with your hands, and then complete slow and controlled crunches while exhaling on the way up.

Complete these for 3 sets total.

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley

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27 Comments

anotherwalker on September 2, 2019 at 8:03 am

Great workout to reset my mind and body as I get back into the routine after summer! What weight of slam ball did you use? I need to add this piece of equipment to my work out collection. Thanks in advance :)
Reply
- Ashley Dale Grant on September 3, 2019 at 4:41 pm
  
  I’m so happy it was the perfect fit for what you needed. Mine is a 20lb slam ball but I started with a 15lb. I’d get between 10-30!
- Allie78 on September 4, 2019 at 11:18 pm
  
  I was sweaty even without a ball (no sweaty balls here)…but I need a ball!!
- Ashley Dale Grant on September 5, 2019 at 4:42 pm
  
  Hahaha. We have some on our website or you can grab them at Fitness Depot.
TJ1977 on September 2, 2019 at 9:10 am

Done!! Resetting myself in September is right! Had a beautiful summer with lots of delicious food! Time to transition back to the delicious RF food!! Loved the workout – sweaty and shimmering!! Thank you!
Reply
Angelika Henning on September 2, 2019 at 1:49 pm

Done! Still following along and mixing up the workouts.!
Reply
- Ashley Dale Grant on September 3, 2019 at 4:41 pm
  
  So happy to hear that!! Missed seeing your name pop up! Happy September!
- Ashley Gabel on July 25, 2021 at 9:21 am
  
  Love the ugi workout.
Lisa Hicks on September 2, 2019 at 3:12 pm

Love the new space ? Loved that one.
Reply
- Ashley Dale Grant on September 3, 2019 at 4:40 pm
  
  Amazing, I’m glad!!
- Ashley Gabel on August 3, 2021 at 8:19 pm
  
  Love this workout added in 3 more sets. Thanks Ash
slambs5 on September 2, 2019 at 4:29 pm

Loved getting a sweat on with this one, thanks!
Reply
- Ashley Dale Grant on September 3, 2019 at 4:40 pm
  
  You’re most welcome!! Nice work Sandie!
Amber on September 3, 2019 at 7:20 am

This was exactly what I needed today!! Something i was able to get through (quick) but know I will feel later :)
Reply
- Ashley Dale Grant on September 3, 2019 at 4:39 pm
  
  Yahoo!! That’s exactly what I wanted too.
julieboak on September 3, 2019 at 5:53 pm

Feeling angry today so slamming that ball got some of my frustrations out!!! Great workout, loved it!
Reply
- Ashley Dale Grant on September 5, 2019 at 4:40 pm
  
  I bet it did!! Best ever for that!!
Jennifer Wiggans on September 3, 2019 at 7:08 pm

Crappy day..slam ball was just what I needed! Sweat was dripping
Reply
- Ashley Dale Grant on September 5, 2019 at 4:41 pm
  
  So happy to hear it helped!!
Nicole Sommer on September 4, 2019 at 5:20 pm

I did it!! I really like the format! I’ve been working out all summer, I’ve just been quiet ?
Reply
- Ashley Dale Grant on September 5, 2019 at 4:42 pm
  
  That’s so awesome! Hope you had a great summer and you’re ready for back to school time!
Nicole Smith on September 5, 2019 at 1:31 pm

I was literally tasting my sweat through the majority of that workout. Amazing!
Also, I must say how fun your new workout space is… AND… I’m also obsessed with those leggings you’re wearing. They look super comfortable!! :)
Reply
- Ashley Dale Grant on September 5, 2019 at 4:43 pm
  
  That’s super badass!! Hope it tastes good ?. They are from American Eagle! And yes they are!
Sandra on September 6, 2019 at 1:58 pm

Wow ! Wasn’t that peachy lol ? nice one Ashley
Reply
- Ashley Dale Grant on September 6, 2019 at 4:40 pm
  
  Hehehe ? ? ?
Kristina Bergeron on September 8, 2019 at 11:57 am

Wow that was a good one! Loved it!
Reply
- Ashley Dale Grant on September 10, 2019 at 4:26 pm
  
  I’m so happy! Way to finish your weekend like a rockstar ??

21 Minute Ball & Core Workout

27 Comments

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