25 Minute Slam Ball Deck of Cards | Royally Fit

25 Minute Slam Ball Deck of Cards

25 Minute Slam Ball Deck of Cards

by Kaylie Ginn | May 13, 2019 | HIIT, Members, On Deck This Month, Ugi or Slam Ball | 15 comments

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25 Minute Slam Ball Deck of Cards
Print Workout Here
Buy Tank Here

Combining two of my faves today, slam balls and deck of cards!

What you will need:
Slam ball or Dumbell
Warm-Up:
Tabata 20 seconds on 10 seconds off

X Jumps
Butt Kicks
Squats

X3

Workout:
Deck of Cards
Here’s how it works: Cards 2-10 are at face value, you perform that amount of reps. Any face card = 10, Ace = 11, Jokers, I like to either do a 1 minute plank, or 1 minute wall sit.

Hearts = Slam Sprawl – It’s a ball slam with a burpee! Fun right ;)
Diamonds =Jumping Jacks
Spade = Closed Grip Chest Press – On your back, using your ball or a heavy dumbbell. Perform a chest press, but rather than your elbows out wide, keep them close to your body so you can focus on your triceps
Clubs = Sit Ups – Perform a classic sit up while holding the ball and slam it between your two feet when you reach the top.

Perform 5-10 minutes of stretching
Make today Badass
Kaylie

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15 Comments

Tamiah on May 15, 2019 at 7:19 am

Had to cut this a little short to help a neighbour out!! My lower back was getting sore so I think that’s a good thing! Thanks!
Reply
JessicaGraham on May 15, 2019 at 9:26 am

Deck of cards workouts fly by!!
Reply
Nicole King on May 15, 2019 at 1:39 pm

This was awesome! I love me a deck of cards workout! Those sit up ball slams were killer. Haha.
Reply
Kendra Lawrence on May 15, 2019 at 3:32 pm

Boom! Done!
Reply
Angelika Henning on May 16, 2019 at 9:17 am

Always a favourite – thanks!!
Reply
Dperrott on May 16, 2019 at 6:31 pm

Boom! Nailed it! LOL! Thanks for the sweat!
!
Reply
- Kaylie Ginn on May 17, 2019 at 9:04 am
  
  HELL YAAAA you did
Kate Stock on May 16, 2019 at 9:13 pm

Boom! ?
Reply
- Kaylie Ginn on May 17, 2019 at 9:03 am
  
  haha I honestly cant help saying it it just comes out lol
April Patch on May 26, 2019 at 3:41 pm

Sunday sweat and now only one remains and I am call caught up!! It is a good feeling as I do not like being behind!
Reply
anotherwalker on July 12, 2019 at 1:10 pm

Do you have a link for purchasing a slam ball?
Reply
Kendra Lawrence on June 14, 2021 at 10:49 am

Love deck of cards style!
Reply
Jennifer Wiggans on June 16, 2021 at 7:52 pm

I’m with you..I’d rather keep moving then hold a position!
Reply
MegdeJS on June 18, 2021 at 10:07 am

Loved it thanks!
Reply
julieboak on June 18, 2021 at 5:13 pm

Thanks Kaylie, loved it! Those ball slam/burpees were a killer!
Reply

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