A workout perfect to tone your entire body. This slam ball total body circuit will use new muscles and thanks to the variety of exercises, you won’t be bored.
Hi friends! It’s been a hot minute since I’ve shared a workout, huh? Truth be told, life got in the way and I just kept repeating some of my favorite ones! Then I sort of lost motivation.
Motivation. Hm. Even though I’m a huge fan of exercise, I definitely have times where my motivation fades. I may not be excited about workouts. I may not do them. I may just do the bare minimum. But, I think that’s the same as life and we get back up and find some new motivation.
One way to motivate yourself to workout? Get new equipment. Maybe dumbbells, maybe a new machine, maybe a kettlebell. For me? It was a slam ball. The wonderful Rep Fitness reached out to see if I wanted to try out some new equipment. Um, yes! I received a plyo box as well as a slam ball, and I am a huge fan. In fact, I didn’t see it had come until 9pm one evening, and I got it all together, and immediately jumped out of bed at 5am the next day to get my workout in. #truestory
I created a workout using just the slam ball and have done it 4 times in the past 2 weeks. I have loved it. My muscles burn. My muscles are sore the next day. I am sweating. The time flies by. What could be better? So now I’m sharing. You could definitely use a medicine ball for this as well, or even a dumbbell could be substituted.
This workout requires a slam ball, or medicine ball or dumbbell. The slam ball requires a lot of core stabilization as well, which is why I love it. I also love to throw it up and down, but left a lot of throwing out of this workout Uhm, please don’t throw a dumbbell in the air for the squat with ball toss.
You will do 20 reps of each exercise and each cardio burst for 1 minute. The cardio bursts are marked on the workout, but it’s each 4th exercise. If it’s a two sided exercise, it is 10 reps on each side. Here’s a breakdown:
Lunge with a twist: Perform a forward lunge, and twist to the left. Step back. Step forward into a lunge and twist holding the slam ball to the right. Each side counts as one. Complete 10 on each side.
One Leg Bridge: Place one foot on the ball. Lift other leg straight in the air. Lift in the air, and lower butt to ground. Repeat 10 times and then switch sides.
Russian Twists: Hold Ball in hand. Twist side to side, looking at the ball, keeping your back straight, and touch the ball to the ground on each side. Complete 20 total.
360* Toe Taps: Place the ball on the ground and for a minute, jump and tap your toes on the ball while going in a circle.
Squat with Ball Toss: With ball in front of you, squat down, keeping knees behind your toes and butt back and down. Then come out of the squat and throw the ball in the air. As you catch it, sit back down in the squat.
Plank Side to Side Jumps: Start in a plank with both hands on the ball. Jump both feet up to the right side, at your elbows. Jump back to plank. Jump feet to the left side. Complete 20 (10 each side).
Sit Ups: Hold Slam ball in your hands straight above your fact. Keep back on the ground and feet on the ground. As you crunch up, push the weight up further. Keep those abs engaged!
Power Jack Touches: Start with feet together and ball in front of you. Jump with feet out wide and squat down to touch the ball. Jump feet together
Push Ups with Ball Roll: You will Place one hand on the ball. Complete a push up, then roll the ball to the other hand, and complete a push up. 20 total- 10 each side.
Crossbody Chops: Bending to a squat, reach ball down towards right knee, then twist body and push up left diagonally. Then squat with ball towards left knee and twist and push up to the right.
Single Leg Deadlift: Raise one foot off the ground. Perform a deadlift holding the ball. Complete 10 and then switch sides.
Scissor Jumps with Overhead Press: Starting with feet together, perform a scissor jump: left foot jumps forward and right back, then feet together, then right foot forward and left back. As you jump feet forward, push ball overhead and bring back down.
I promise you will feel this and it will be awesome!
If you have any questions, let me know!
Pin for Later:
What is a piece of exercise equipment you are intimidated by?
Have you ever used a slam ball or medicine ball? What’s your favorite exercise to do with it?
I was provided a slam ball in exchange for a workout.