30 Minute Slam Ball Drop Set Workout

by Kaylie Ginn | Jul 6, 2020 | Drop Set, Members, Mini Band, Ugi or Slam Ball, Weighted Workouts, Workouts | 34 comments

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30 Minute Slam Ball Drop Set Workout
Print Workout Here

Your heart will be pounding, your body will be sweating, and you are going to feel like a total BADASS after this sweat session.

What you will need:

Mini band, slam ball, 1 dumbbell or kettlebell

Warm-Up:

20 Jumping Jacks
10 Squats
5 Burpees

Workout:

Drop Set – Start with 20 reps of each move listed below, followed by 18, 16, 14…until you get to 2!

Exercises:

Ball Slams
Mini Band Side to Side Steps
Squat Swings

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make Today Badass,
Kaylie

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34 Comments

slambs5 on July 6, 2020 at 9:16 am

Great start to Monday. I was dripping at the end, thks Kaylie!
Reply
- Kaylie Ginn on July 8, 2020 at 3:16 pm
  
  yaaahooooo
julieboak on July 7, 2020 at 1:55 pm

wasn’t sure how this one was going to go since yesterday’s AMRAP workout kicked my butt!!! I’m definitely a sweaty mess, feeling good though. Thanks Kaylie :)
Reply
- Kaylie Ginn on July 8, 2020 at 3:20 pm
  
  You are on fire right now boo, I love it!
Jenna Lum on July 8, 2020 at 1:41 pm

LOVED IT! I got so energized I cut my break times shorter and powered through. Finished my last set when you were counting out 6 squats. Felt soooooo good! Sweating so hard. Thanks Kaylie!
Reply
- Kaylie Ginn on July 8, 2020 at 3:21 pm
  
  Yaaaaa you diiiiid!!! you are a machine I LOVE IT
cassie on July 8, 2020 at 3:32 pm

I am dripping ! Thanks Kayl
Reply
Kirstimcnabney on July 8, 2020 at 5:40 pm

I am SOAKED!!! Thank you so much Kaylie – Great workout :) It is my first week and as hard as this was I am looking forward to seeing my progress :)
Reply
- Kaylie Ginn on July 9, 2020 at 9:56 am
  
  wow, good for you babe! So proud of you :)
Karyn Ngo on July 9, 2020 at 9:51 am

That was awesome. Love me some ball slams!
Reply
- Kaylie Ginn on July 9, 2020 at 9:56 am
  
  Yay glad you were digging it babe
- Erinsigsworth on July 10, 2020 at 10:23 am
  
  Really enjoyed that one!! Happy Friday:)
Kim Ruis on July 9, 2020 at 1:30 pm

Holy shit Kaylie…I think that was the most intense work out I’ve ever done with you…lol. That made me so sweaty!! Going to feel this one tomorrow for sure.
Reply
- Kaylie Ginn on July 10, 2020 at 9:09 am
  
  Ya it was way more hardcore than I expected LOL
Ann on July 10, 2020 at 7:47 am

Loved it!!! I love ball slams!
Reply
- Kaylie Ginn on July 10, 2020 at 9:10 am
  
  So glad you loved it babe, happy Friday!
Erinsigsworth on July 10, 2020 at 10:24 am

Really enjoyed that one!! Happy Friday:)
Reply
- Kaylie Ginn on July 10, 2020 at 12:57 pm
  
  YAY happy to hear! Happy Friday babe <3
LaurenSledziewski on July 11, 2020 at 8:33 am

Holy cow that one was tough. Loved it though!
Reply
- Kaylie Ginn on July 13, 2020 at 2:01 pm
  
  Agreed, brutal but BADASS
Kristina Bergeron on July 11, 2020 at 11:11 am

That was amazing! I love the strong ass basic moves!
Reply
- Kaylie Ginn on July 13, 2020 at 2:01 pm
  
  Agreed, sometimes the most simple workouts burn the most
Jennifer Wiggans on July 12, 2020 at 5:25 pm

That was a sweaty one! Thanks
Reply
- Kaylie Ginn on July 13, 2020 at 2:00 pm
  
  Ya it was way tougher than I originally expectedLOL
Leslie Barton on July 14, 2020 at 5:34 pm

Good start ..I am drenched . Thanks Ashley!
Reply
- Kaylie Ginn on July 15, 2020 at 9:27 am
  
  I’m not Ash, I’m Kaylie ;) hehe
- Ashley Dale Grant on July 15, 2020 at 4:41 pm
  
  I am glad you felt it!! Welcome back Momma!
Leslie Barton on July 15, 2020 at 1:57 pm

I think I commented on the wrong one ..sorry Kaylie lol ?
Reply
SHERRYEKSTROM on July 19, 2020 at 3:51 pm

Catching up on some workouts I missed during BtB when I was doing classes… that was a goodie! Glad you chose the drop set and not the stacked ?
Reply
- Kaylie Ginn on July 20, 2020 at 4:00 pm
  
  I HATE STACKED hahahahah
April Patch on July 20, 2020 at 6:40 pm

RF Workout 100 for 2020!
Reply
Sandra T on July 7, 2022 at 6:18 am

I am a sweaty mess! I like dropsets. Strong snd happy.
Reply
- Ashley Dale Grant on July 9, 2022 at 6:09 am
  
  You rock!! Hope you had a fantastic & sunny week, Sandra!
julieboak on July 14, 2022 at 4:25 pm

Whew! Catching up from last week, this one didn’t look too bad for my knee; I took the modifications in the warm-up; we will see how the knee feels later! Feeling good so far :)
Reply

30 Minute Slam Ball Drop Set Workout

34 Comments

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