Hi, guys!
I have another fun ball workout for you! I mean, just look at my face. I’m having an absolute blast! Haha!
Anyway… this is a quick, full-body workout that you can do with a medicine ball, slam ball, dumbbell, or kettlebell. There are lots of options! You just need a timer to keep track of the 60-second intervals.
Here’s how this workout works: Set a timer for 12 minutes (either counting up or down – whichever you prefer). Then, grab a medium-weight medicine ball/slamball/KB/dumbbell and get to work! I used a 15-pound slamball, so I’ll refer to that moving forward just to make explaining the workout easier.
The first movement is High Knees with the slamball. In 60 seconds, you’ll perform as many as possible. Your goal is to perform them without stopping, but, if you need to rest, feel free to do so because you have Thrusters coming up next!
After 60 seconds of High Knees, you’ll immediately move onto Thrusters. Once again, you’ll do as many as you can in 60 seconds.
If you start to get fatigued, slow your pace to keep good form. I promise you’ll still get an awesome workout!
After that, you’ll do alternating Reverse Lunges with the slamball for 60 seconds.
And then you’ll finish with a 60-second plank hold on the slamball or floor (especially if you’re using a kettlebell or dumbell).
Once you’ve finished each of these exercises, you’ll repeat the circuit from the top (starting with High Knees) two more times for a total of 3 rounds (12 minutes total).
Happy sweating!
P.S. Lucie Wicker is the amazing photographer behind the photos in this post!
Disclaimer: Please consult your doctor before starting a new exercise program.
