Quick Full Body Medicine (or Slam) Ball Workout

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Hi, guys!

I have another fun workout for you! I mean, just look at my face. I’m having an absolute blast! Haha!

Carrots 'N' Cake-32 (1024x682)

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.

Quick Full Body Medicine Ball Workout

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.

Carrots 'N' Cake-35 (1024x682)

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!

Carrots 'N' Cake-33 (1024x682)

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.

Carrots 'N' Cake-42 (1024x682)

Carrots 'N' Cake-40 (1024x682)

If you start to get fatigued, slow your pace to keep good form. I promise you’ll still get an awesome workout!

Carrots 'N' Cake-39 (1024x682)

After that, you’ll do alternating Reverse Lunges with the slamball for 60 seconds.

Carrots 'N' Cake-38 (1024x682)

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).

Carrots 'N' Cake-47 (1024x682)

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. 



  1. This looks great! I like how simple it would be to follow. I get lost keeping track of 10 different exercises (because they have to be printed out or I forget) and it’s a pain. I was thinking of getting a slam ball but they are SO expensive ($80 on amazon? wow) but I like the idea of doing a smaller ball like you’re showing in the pictures. Christmas list idea!! (Yes, it’s early – ha)

  2. This looks awesome! I’ve been in a rut lately with my home workout – need to change it up but still get a good burn/sweat. This looks like it could be just what I need!!

  3. I love your expression in that first photo 🙂

    This looks like tons of fun & a very effective workout! Pinning to save it for later. I’ve been meaning to find some good exercises for my medicine ball…

  4. Just did this now! It was challenging but I enjoyed it. I was not feeling like exercising this morning but instead of phoning in I did this workout. Thanks Tina!

  5. Hi Tina,

    Thank you so much for posting this work out! I LOVED IT! I have a good sore today and felt great last night. Could you suggest any more work out like this that I could do with a kettle bells in a small space? (I work out in a very small space that isn’t outside). Honestly thank you again for posting such an awesome work out!!! I can’t wait to do this again!


  6. Love this one! I had it saved to try postpartum and I finally gave it a whirl. Perfect for those newborn 20 minute naps. I used a kettlebell and it worked great.

Leave a Reply

Your email address will not be published.


Join the community!

Get recipes, workouts. and discounts straight to your inbox for FREE!
© 2022 Carrots ‘N’ Cake. All Rights Reserved | An Elite CafeMedia Food Publisher | Funnel Build & Design by: Maria Filipina Co.