Name: Playbook - Sami Bossert - FULL BODY BLAST - SLAM BALL
Uploaded: 2023-03-01T18:04:10.281Z
Duration: 75 min
Description: FULL BODY BLAST - SLAM BALL

This workout kicked my 🍑 what a 🔥 workout

Heather Beaudin

Devan Hodlik

Staple workout I keep on deck.   Awesome sweat and heart rate booster!

Kelly

Heather

Love this workout! Challenging and efficient, working the whole body.

Great full body. I can def increase weight next time for more challenge.

Sarah

Robin Musilli

Jessica Hauptmann

Love this workout. My muscles are in fire! Great for total body workout!

Laura

This was a fun fast paced full body workout. No time to get bored !
Will do it again for sure

Paula

Killer workout . 2nd time doing it & it got me sweating out

Joss

Being 11wks pregnant this was a perfect workout when I don’t feel like working out but when I do I feel better! I made this into a 3 round circuit

Bailey

Equipment : Slam Ball 

I’m an avid lover of full body workouts. Get in and out in less time all while improving functional movements, building strength in small ways and improving your cardiovascular endurance. 

Make sure you have each movement down before going hard with the rest of the reps. Each movement has at least 2 exercises in one and your core is a top participant.

- Walk on the step mill for time, calories or distance

Step mill

• hold the ball above your head as you perform a curtsy lunge
• come back to starting position with ball still over your head
• then take one foot back and perform a backward lunge as you lower the slam ball in front of you (keeping a slight bend to your elbows

* perform one side at a time before completing other side

FB - Slam Ball Curtsy Lunge x Back Lunge Ball Drop

• squat stance with ball at your chest 
• lower into a squat and explosively push up as you throw the ball up into the air (above you)
• catch and immediately drop back down into a proper squat

FB - Squat Ball Throws

• with ball on the ground and hands on top of ball, push one foot back at a time to get into a plank position. 
• with some speed, bring both legs up to arms (one at a time) and lift yourself up holding the ball
• lift the ball overhead while keeping your core engaged

FB - Modified Burpee into Ball Lift

• place both hands on slam ball if able 
• if this modified version is too easy, get in those toes and perform a traditional push up

FB - Slam Ball Push Ups

• lie on back, hold ball over head with both hands
• thrust your hips up to the sky, lifting with your glutes and your weight in your heels 
• holding the thrust, lower the ball behind your head and raising it back up to starting position

FB - Slam Ball Thrust with OH Pullover

• lie on back with knees bent 90 degrees
• hold ball in both hands and perform a crunch, focusing on tightening your core up (pulling your belly button into your spine - NOT sucking it in) 
• maintain the crunch on your upper body as you slowly lower one foot down to the ground at a time

FB - Slam Ball Hold with Bent Knee Reverse Crunch

• lie on the ground and press your spine into the floor, pulling in your pelvic floor 
• knees bent at 90 degrees 
• slowly lower one foot down at a time and tap the floor

Abs - Alternating Bent Knee Reverse Crunch

FULL BODY BLAST - SLAM BALL

I think having the rounds count down and automatically continue to the next rep would be great.

Selina

Loved this total body workout!!🙌🏼💪🏼

Abigail

Liked the quick full body with dumbells 🙌

Christina

Full Body Frenzy - Dumbbells only !! 30 minutes

Full Body, Core & Glutes - Landmine & Ball

Leslie

Kari Boden

Shorter than expected but a good warming up!

Willeke

HIIT at the Gym [45 minutes]

Love it, straight forward, challenging but doable even for someone who might me coming back to gym after small break 😁

Marcela

Sharyl

Full Body - Dumbbells | low impact [40 minutes]

Who would have thought an entire landmine workout would be so hard and so hurt so good!

Tara

Loved this for a quick workout with minimal equipment!

Jennifer

Full Body - Landmine Set Up [45 minutes]

Great!! I needed a full body workout while on my “lady holiday” that wasn’t too high impact. 🙌🏼 thank you!

Emily

Effective sweat session but duration of the workout is off. Each exercise is 1.5 mins of work, including rest time doesn’t equal 50 mins? Other very effective in under 30 mins! Thanks Sami!

Tanya

Perfect workout for me on vacation with minimal equipment 💪

LIIT & Plyometrics - Box [50 minutes]

Wow! This is a great one! Good sweat going on!

Jacque

It was ok. Not my favorite but worth trying.

Anya

Full Body Bands [50 minutes]

Christine

Intense after a glute galore workout yesterday!!

Krystle

Holy cow!!!!!! Every single muscle is on fire!!!! What an amazing workout! 🔥 🔥

FULL BODY BLAST - SLAM BALL

Community

More workouts from Sami Bossert