Slam Ball Core Circuit
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Adding a slam ball turns a core session into something that builds real, usable power. This 15-minute circuit runs through five moves that train your abs to brace, rotate and produce force - not just crunch. Grab a slam ball you can handle and a mat, and work through the circuit twice.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
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The workout
Intermediate · about 15 minutes, start to finish.
Warm-up
- Cat-cow - 30 seconds
- Dead bugs - 10 slow reps
- Standing torso twists - 20 seconds
Main workout
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Slam ball Russian twist
45 secondsLean back slightly, feet up if you can, rotate the ball side to side.
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Slam ball sit-up
45 secondsHold the ball at your chest, sit up, reach it towards the ceiling.
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Overhead slam
45 secondsReach tall, slam the ball to the floor with your whole trunk, catch and repeat.
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Plank pull-through
45 secondsIn a plank, drag the ball from one side to the other, keep the hips still.
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V-sit hold
45 secondsBalance on your seat, ball held out, legs lifted - hold and breathe.
Coach's tip
Do the five moves back to back, rest 60 seconds, then repeat. Brace your middle before every rep - the power in these moves comes from a tight, connected core, not your arms.
More home workouts
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10-Minute Core Crusher
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Standing Abs, No Floor Needed
Core on your feet
Full body
Full-Body Kettlebell & Dumbbell Blast
Strength & conditioning
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.