Total-Body Workouts for Women

Gain Power and Strength With These Slam-Ball Exercises

Take a break from dumbbells and grab a slam ball for a full-body workout.

We’ve all wanted to try something new in the gym, but whether it’s inexperience or convenience, we usually go back to the workouts we are use to. Slam balls are very similar to medicine balls and are an effective and simple way to spice up your routine. Grab a slam ball to replace dumbbells or kettlebells for some added weight and resistance and gain some real power and strength for a dynamic full-body workout.

Perform the following exercises in a circuit to keep your heart rate up throughout your entire workout. Rest for 30 to 45 seconds between each set.

\nExercise\n \nSets\n \nReps\n
\nBall Slam\n \n5\n \n10-12\n
\nBall Squat and Overhead Press\n \n5\n \n15\n
\nAlternating Slam-Ball Push-Up\n \n5\n \n10 (5 on each side)\n
\nSlam-Ball V-Up\n \n5\n \n10-12\n

Heather Wilson-Phillips is a fitness model and transformation coach. She’s a TV host for Fierce N’ Fit Workouts, owner of the Fitness Empire and creator of the Fierce N’ 30 Challenge. Wilson-Phillips is a certified fitness and nutrition coach, lifestyle and weight management specialist, sports nutritionist, group fitness instructor and personal fitness chef.