20’ Calisthenics & Slam Ball Workout (Build Power & Muscle – Burn Fat)

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If you’re a beginners a four-kilo (10lbs) slam ball is a good starting point. Later, if you find that the four-kilo slam ball doesn’t challenge you anymore, you can give the 6-kilo (15lbs) slam ball a try. As explained in my previous post on what are the benefits of slam balls, your goal is to develop power – not strength. So, don’t hurry up when it comes to increasing the weight. You should first of all aim at increasing the amounts of reps you can do as explosively as possible… If you search around a bit, you can find a four and a six kilo slam ball both for less than thirty dollars and they’re worth the investment. If treat them decently, they’ll last for years. Just make sure you store them away from the sun.

Training details

Level of difficulty: In this post we’ll share with you an intermediate and an advanced workout plan. For those who have been doing basic bodyweight training consistently anywhere between six to twelve weeks, you can pick the intermediate plan. If you’ve been training consistently for more than 12 weeks, you can also give the advanced plan a try.

Training frequency: Both plans consist of two workouts – Workout A and B which will be alternated every time you train. Recommended training frequency per week is four times. If you want to increase training frequency you can also train six times a week with the same plans. Just make sure you have a deload/rest week at least once every six weeks.

Workout structure: Each workout is structured into a circuit. During a circuit, you perform one exercise after the other with a short (ten to fifteen-second) break in between. Circuits are short in duration, but they can also be very intense. This makes them ideal for people with a limited amount of spare time, looking to train whole body and take the edge off a busy day.  Overall, I find that circuits are the type of training most people enjoy and stick to nowadays. As always, before you dive into the programs, make sure you warm up properly. Check out my latest tutorial on how to warm-up properly for such workouts if you haven’t seen it yet.

Workout exercises

The only difference between the two plans is an extra station of jumping rope that is performed in the beginning of the advanced plan. Although this might not sound like a big difference, it changes the intensity of the workouts to a big extent. Adding a high-intensity station such as jumping rope at the beginning of the workout will increase your heart rate, not just for that one station but for the whole circuit. It will also increase muscle fatigue, (especially if you use weighted ropes as I recommend) not only during that first exercise, but also in an accumulative way through the whole set.

Intermediate workout A starts with Pull-ups and continuous with plyo-burpees, push-ups, slam ball tosses and hollow body. Intermediate Workout B starts with dips and continuous with plyo-lunges, inverted rows and the assisted One-arm Plank. Other than an extra station of jumping rope right at the beginning, the advanced workout plans continue with the same exact exercises. There’s a video below that will take you through the exercises in case you have any more questions…

Intermediate Plan (Workout A & B)

If you also enjoy your morning jog, going for a swim or whatever cardio activity is your thing, you can also combine these with these plans. Ideally pick the four workout/week frequency plan and place your cardio during the off days.

I recommend starting these circuits with 30 seconds of work per station and 10-12 seconds of rest in between. Some exercises that can be too difficult for some might need some adjustments. For example, if you reach your max reps before the time is over, you can simply supplement the remaining time with a static hold (watch detailed video tutorial). For push-ups, you can complete the remaining time with an elbow plank. For pull ups, you can complete the remaining time an active hang. And, with dips you can perform a static hold with your scapulas protracted.


If you have any questions feel free to visit the video version of this blogpost on YouTube and post them in the comment section below it.

Until next time… keep on training!