A cardio blasting slam ball workout with a strong focus on strength movements. All you need is one slam ball and a wall and you're ready to power up this workout!
ESTIMATED TIME: 35-40 Minutes
EQUIPMENT: Slam Ball & A Wall
LEVEL: Beginner to Intermediate
Key: Ball = Slam Ball
WARM-UP: 10 Minutes
10x Floor to Sky Reaches
10x Squat - Alternating Back Lunge
10x Alternating Ball Shoulder Drops
10x Sit-Up Wall Balls Slams
Complete 2x Rounds
WORKOUT: 30-35 Minutes
Kneeling Ball Lunges
Ball Over Shoulder Burpees
Wall Sit - Overhead Ball Taps
Kneeling Ball Slams
REPS = 6, 8, 10, 12, 14
Complete the exercises in order following the rep sequence. Increasing by 2 reps each round.
1. Complete fewer rounds by only moving up to 10 or 12 reps.
2. Use a light ball or vary the ball weight with the different exercises.
3. Take rest breaks whenever you need them and complete the workout at your own pace.