Pouncer Workout

Who's up for a cardio blasting, leg burning workout? All you need is a slam ball and a wall! No equipment options are also available. #letsgetiton

ESTIMATED TIME: 45-50 Minutes

EQUIPMENT: Slam Ball, Wall

OPTION: Kettlebell, Dumbbells or anything else you have at home

INTENSITY: Moderate to High

LEVEL: Intermediate to Advanced

WARM-UP: 10 Minutes

15x Squats

20x Plank Shoulder Taps

10x Easy Ball Slams

10x Squat Jumps

Complete 2x Rounds

WORKOUT: 35-40 Minutes

Wall Balls (or goblet squat presses)

300m Run (or 2 min jog on the spot)


Burpee - Forward Lunge

REPS = 30, 20, 10, 5

(Runs = 300m, 200m, 100m, 50m OR 2 min, 1.5 min, 1 min, 0.5 min jogs)


1. Reduce the number of reps or rounds. Start with a lower number or complete multiple rounds of 10 reps.

2. Pace yourself and take breaks when you need them. It's ok if you take longer than the estimated time.


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

  • Facebook - White Circle
  • Instagram - White Circle
  • 68 Fitness

Copyright ©  68 Fitness 2018 - 2020   I   Website & Logo Design by Kristie Harvey