22 Minute Slam Ball Up & Down Workout

by Ashley Dale Grant | Oct 29, 2018 | Drop Set, Members, Ugi or Slam Ball, Weighted Workouts, Workouts | 48 comments

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22 Minute Slam Ball Up & Down Workout
Print Workout Here
Buy my 20lb Slam Ball Here

Oh boy, this is an exciting workout and I can’t wait to hear what you think of it!!

What you need: Slam ball and set of weights.

Warm-up: Moving on the spot doing various exercises for a couple minutes.

Workout: We are doing each exercise back and forth, with the balls slams starting at 50 recps, and the weighted lunges starting at 10. Work your way down with the ball slams to 10 reps, and work your way up with the weighted lunges to 50 reps.

Ball Slams:Whether you use a slam ball, a wall ball (ugi), or pillow, I want you to have awesome form. Focus on your posture during this, and ensure that you’re using your legs please! Lift the weight above your head, and as you come down, don’t bend at the hips and slam your device on the floor. Use the power of your legs and your abs to help slam it down too.
**Start with 50 reps, 40 reps, 30 reps, 20 reps, and finish off with 10 reps.
Weighted lunges: During this exercise, I want you to choose what style you’re going to do it in, whether that be alternating backwards lunges, alternating forward lunges, walking lunges, or even stationary. If you do stationary, make sure you switch which leg you have in front half way through. Regardless of which one you choose, I want you to watch your knees and make sure they don’t go too far past your toes, and that you’re also bending them nice and low to get a good burn.
**Start with 10 reps, 20 reps, 30 reps, 40 reps, and then finish with 50 reps.

Cool-down:10 minutes of stretching and cooling off this time!

Make today badass,
Ashley Dale Grant

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48 Comments

slambs5 on October 29, 2018 at 9:08 am

whew! Great workout to start a Monday! 1L of water done!
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Tami on October 29, 2018 at 9:34 am

Holy shit that was a sweaty one! Loved it! Thank you!
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Nicole Smith on October 29, 2018 at 12:53 pm

This was a great energizer! I’ve been loving being able to fit these in lately before hunkering down and studying during the afternoons.Have an awesome day!
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- Ashley Dale Grant on October 29, 2018 at 4:57 pm
  
  That’s amazing, and I bet it helps you study more clear headed!!
Jennifer Wiggans on October 29, 2018 at 4:16 pm

That got the heart pumping
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- Ashley Dale Grant on October 29, 2018 at 4:58 pm
  
  It sure can!!
janchoi on October 29, 2018 at 5:38 pm

holy crap! but done
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- Ashley Dale Grant on October 31, 2018 at 3:08 pm
  
  Virtual high five Jan!!
AnnMarie Hickey on October 29, 2018 at 6:27 pm

Wow, I needed that!! Done
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- Ashley Dale Grant on October 31, 2018 at 3:09 pm
  
  Love when it hits the spot!!
Dperrott on October 29, 2018 at 6:29 pm

Yeah! Done and super sweaty!
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- Ashley Dale Grant on October 31, 2018 at 3:08 pm
  
  Unreal!!
Carolyn Stanbrook on October 29, 2018 at 6:41 pm

Done and Done!
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- Ashley Dale Grant on October 31, 2018 at 3:07 pm
  
  YESSSS!! Keep up the amazing work lady!!
Brookebabin on October 29, 2018 at 7:47 pm

Oh man I know I’m going to feel that tomorrow, could barely make it up and down the stairs to say goodnight to my little one! ??
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- Ashley Dale Grant on October 31, 2018 at 3:06 pm
  
  I bet it was worth the flight of stairs!!! Hope you’re rocking that second day onset today from all the hard work.
Angelika Henning on October 29, 2018 at 8:10 pm

Good stuff and done quickly. My faves!
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- Ashley Dale Grant on October 31, 2018 at 3:05 pm
  
  You and me both!!
Patricia Best on October 30, 2018 at 10:57 am

That was intense! Not pretty but done!
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- Ashley Dale Grant on October 31, 2018 at 3:05 pm
  
  Doesn’t have to be anything but done!! Haha.
Ashsavage on November 1, 2018 at 12:20 pm

FEot good to get this done
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- Ashley Dale Grant on November 4, 2018 at 7:11 pm
  
  So happy you enjoyed it ❤️
Patricia C on November 1, 2018 at 8:07 pm

Done. Great way to end this day ty ash
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- Ashley Dale Grant on November 4, 2018 at 7:10 pm
  
  My pleasure Pat!!
Becky on November 2, 2018 at 10:34 am

Done! Thanks, Ash
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- Ashley Dale Grant on November 4, 2018 at 7:10 pm
  
  You’re most welcome!! Hope it was a great start to a great weekend!
Kristina Bergeron on November 2, 2018 at 8:46 pm

I saved this one for a day I wouldn’t feel rushed and man oh man! Feeling fantastic after!
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- Ashley Dale Grant on November 4, 2018 at 7:09 pm
  
  Amazing, that’s what I like to hear!
Carolyn Stanbrook on November 4, 2018 at 10:35 am

Loved it so much…did it again!!
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- Ashley Dale Grant on November 4, 2018 at 7:09 pm
  
  Hahaha awesome!
April Patch on November 6, 2018 at 6:59 pm

So sweaty! Dripping and glistening under my clothes too! I used my 16 lb ugi, didn’t slam it but a full from over my head to squat and touch the ground with control and back up. Felt powerful! This month I’m back on, last month I didn’t feel like me and did not give myself all I should have.
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Tamiah on July 29, 2019 at 8:29 am

Done! So funny that as I scrolled down through the comments I saw mine from October yet I don’t even remember doing it! Bahahahha!
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Daniella on July 31, 2019 at 6:57 am

Thanks for a super sweaty workout! Bamm! Done!
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julieboak on July 31, 2019 at 4:01 pm

first workout in almost a week, i’ll be feeling this one tomorrow for sure!
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Cara Fischer on August 2, 2019 at 12:08 pm

Did this yesterday, after the chair workout, ouch! Lol
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Kristina Bergeron on August 2, 2019 at 6:23 pm

Full disclosure… I very rarely give up on a workout but I tossed it in at the last 50 lunges. I am emotionally and physically exhausted from the hectic week. I am still satisfied though. Especially with those ball slams! they sure helped rid me of the stress I was carrying :)
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- Ashley Dale Grant on August 6, 2019 at 6:33 am
  
  As you should be! The fact you even gave it a shot is pretty darn badass!! Hope you had a stress-free weekend.
Jodie Barfitt on August 6, 2019 at 3:12 pm

Holy Shiiiiiiiiiiiiiiiit was this ever good. I was not expecting it to be nearly as challenging as it was. Thanks Ash
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SHERRYEKSTROM on October 26, 2020 at 8:16 am

Well that was hard! Still out of breath ?. The extra 50 squat challenge at the end really sealed the deal for my legs. Thanks Ashley!
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julieboak on October 30, 2020 at 7:41 pm

Done! Butt is going to be feeling it tomorrow!
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Tlenny on May 24, 2021 at 12:19 pm

Great workout to start my day?Legs are on ?
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- Ashley Dale Grant on May 26, 2021 at 10:22 am
  
  That’s awesome – nice work!!
SHERRYEKSTROM on May 26, 2021 at 7:41 am

Wow! I’m so sweaty! Feeling awesome ?
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- Ashley Dale Grant on May 26, 2021 at 10:21 am
  
  Being sweaty = feeling awesome for me too! Way to go!
julieboak on May 26, 2021 at 4:56 pm

I scrolled through the comments, apparently this is my 3rd time completing this workout, pretty sure I’m just as sweaty as the last 2 times!
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- Ashley Dale Grant on May 27, 2021 at 7:04 am
  
  That is so badass!! Coming back at it stronger and sweatier! Nice work Julie!
Ashsavage on May 27, 2021 at 3:25 pm

I almost died but I did it lol
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Jennifer Wiggans on May 27, 2021 at 7:47 pm

Sweaty mess again!
Reply

22 Minute Slam Ball Up & Down Workout

48 Comments

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