1. Lunge with Twist

1: Start by standing with your feet hip-width apart while holding a slam ball in front of your chest.

2: Take a big step forward with your left foot and bend your left knee to lower into a lunge. Your right knee should be hovering just above the ground.

3: Twist your torso to the right, then the left. Rotate back to the centre and push off your left foot to return to your starting position.

4: Repeat with your right foot forward.

5: Continue alternating legs for the desired number of repetitions.

2. Overhead Squat

1: Stand with your feet shoulder-width apart while holding a slam ball in front of your chest.

2: Press the slam ball up above your head with your arms fully extended and your elbows locked.

3: Take a deep breath and engage your core muscles to maintain good posture.

4: Begin to lower your body down into a squat while keeping the slam ball directly overhead.

5: As you lower down, focus on keeping your chest up and your weight back in your heels.

6: Squat down as low as you can while maintaining good form, ideally until your hips are parallel to the ground.

7: Pause briefly at the bottom of the squat, then slowly stand back up to the starting position.

3. Russian Twists

1: Start by sitting on the floor with your knees bent and your feet flat on the ground. Hold a slam at your chest with both hands.

2: Lean back slightly and raise your feet off the floor, so your torso and legs form a V-shape.

3: Twist your torso to the left, bringing the slam ball to the outside of your left hip.

4: Twist back to the centre, then repeat the movement on the right side, bringing the ball to the outside of your right hip.

5: Continue alternating sides for the desired number of repetitions.

4. Overhead Crunch

1: Start by lying on your back with your legs raised and extended straight out in front of you.

2: Hold a slam ball with both hands and extend your arms straight up above your chest.

3: Engage your core muscles and lift your shoulder blades off the ground, bringing your knees towards your chest at the same time.

4: As you lift, exhale, and contract your abs, squeezing them tightly.

5: Pause briefly at the top of the movement, then slowly lower back down to the starting position.

6: Repeat for the desired number of repetitions.

5. Side Lunge

1: Start by standing with your feet hip-width apart, holding a slam ball in front of your chest.

2: Take a big step to the right with your right foot, bending your right knee to lower into a side lunge. Your left leg should be fully extended.

3: Push off your right foot to return to the starting position, lifting the slam ball back up towards your chest.

4: Repeat on the other side by taking a big step to the left with you left foot and bending your left knee to lower into a side lunge.

5: Continue alternating sides for the desired number of repetitions.

6. Single Leg Deadlift

1: Start by standing on your right foot with your left foot raised slightly off the ground. Hold a slam ball in both hands at chest level.

2: Engage your core and slowly hinge forward at your hips, lifting your left leg straight back behind you as you lower the slam ball towards the ground.

3: Keep your arms straight and your back flat as you lower the slam ball. You should also keep your right knee slightly bent and your left leg straight as you hinge forward.

5: Pause briefly at the bottom of the movement, then return to your starting position, bringing your left leg back down to the ground while lifting the slam ball back up towards your chest.

6: Repeat for the desired number of repetitions, then switch to the other leg.

7. Burpees

1: Stand with your feet shoulder-width apart while holding a slam ball in both hands at chest level.

2: Extend the slam ball above your head, so your arms are straight and fully extended.

3: Lower the slam ball down to the ground and jump back into a plank position.

4: Quickly jump your feet forward towards your hands and pick up the slam ball.

5: Stand up and lift the slam ball up above your head, so your arms are fully extended.

6: Repeat for the desired number of repetitions.

8. Overhead Throw

1: Stand with your feet shoulder-width apart while holding a slam ball in both hands at chest height.

2: Lower into a squat, keeping your chest up and your weight back in your heels.

3: Once you're in a squat position, raise the slam ball into the air and throw it directly overhead, using your upper body and core to generate power and momentum.

4 : Catch the slam ball as it comes back down to chest level, then repeat the exercise for the desired number of repetitions.

9. Ball Slam

1: Start with your feet shoulder-width apart while holding a slam ball in both hands at chest level.

2: Lift the ball overhead, so your arms are fully extended and your back and legs are straight.

3: Lower the ball down towards the ground, using your upper body and core to generate power and momentum.

4: As you lower the ball, slam it onto the ground as hard as you can before bending down into a squat position.

5: Pick up the ball and repeat the exercise for the desired number of repetitions.

10. Plank

1: Start by placing a slam ball on the ground.

2: Get into a plank position with your forearms on the slam ball and your feet shoulder-width apart.

3: Engage your core muscles and make sure your body is in a straight line from head to heels.

4: Hold the plank position for a set amount of time, making sure to maintain good form throughout the exercise.

5: Once you've completed the set time, slowly lower your knees to the ground and come out of the plank position.

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