Posted on April 19, 2016 by Jenny Cromack

 

The slam ball is a great piece of kit to get your heart rate high and add weight to your training. Try this slam ball workout the next time you’re in the gym and watch as your heart rate rockets.

For the slam ball workout, complete all 8 exercises for 20s with 10s rest between. Complete for 4 rounds and make sure you work as hard as you can!
1) Slam Ball Burpee Slams

Lift the ball above your head and slam it into the ground as hard as possible. Then add a burpee…you gotta love ’em!
2) Jump Lunges

Begin in a lunge position. Holding the ball jump up and quickly swap leg positions in mid-air, whilst keeping your torso straight. To make it harder hold the ball above your head. Land in the lunge position bending your knees to absorb the impact. Launch straight into the next jump switching your feet once more and landing in your original lunge position.

3) Slam Ball Plank Jacks

Begin in plank position with your hands on the ball. With your shoulders over your wrists, your body in one straight line, and your feet together.
Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.

4) Slam Balls Toe Taps

Place the ball in front of your feet and then alternatively touch your toes on top of the ball. The faster the better.

5) Slam Ball Press Ups

With one hand on the ball and the other on the floor perform a press up. Roll to the other side and press up again.

6) Russian Twists

Sitting on your bum and holding the ball lift your feet off the ground and touch the ball down each side.

7) Rocket Launchers

Holding the slam ball perform to small squats and then one large squat jump.

8) Circular Plank Walk

Get in the plank position, forearms on the ball shuffle your feet round in a clockwise motion making sure you keep the good plank position. Once you have done 360 degrees go the other way.

Perform all exercises for 20s as high intensity as possible and then rest for 10 seconds complete for 4 rounds. Give it 100% and get that heart rate and metabolism soaring!