Britely Workout

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.


Monday 5-8:30pm

Tuesday 5-8:00pm

Wednesday 5-8:30pm

Thursday 5-8:00pm

Friday Closed

Saturday 7:00-9:00am

Sunday 8-9:30am

*Hours may vary

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