The Baller Workout

Shane Barnard, JD
by Shane Barnard, JD
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The Baller Workout

Looking for a workout that’s tough enough for, well, a tough guy, but still beginner friendly? You’ve come to the right place! Grab a medicine ball, set the timer for 10 to 15 minutes, and get started. (If you don’t have a medicine or weighted exercise ball you can use a basketball, soccer ball, or 4-square ball instead.)

The Workout plan: Using a light medicine ball (2 to 6lbs.) you can do a total body workout with standing core, throws, tosses, and bounces. Complete 8 to 12 reps of each exercise before moving on to the next one. Increase the number of repetitions or total sets to increase the difficulty. If you’re a first timer take a 30 second break between each exercise. Ready for a challenge? Decrease your rest breaks.

Dynamic Warm-up (4 to 6 repetitions of each)

  • Arm circles, forward and back
  • Criss-cross arms
  • Torso rotations
  • Side reaches

THE MAIN EVENT (Repeat the entire set 2 to 3 times)

1. Ball slam Standing with your legs shoulder width apart and holding the ball, reach your arms overhead, then using your legs and upper body, squat and slam the ball to the ground. Catch the ball and repeat 8 to 12 times.

baller workout ball slam

2. Wall ball push and squat Stand 3 to 4 feet away from a wall and hold the ball at chest height with your feet about hip or shoulder width apart. Push your hips back as you sit into a squat, then stand and thrust the ball towards the wall. Catch the ball and sit back into a squat; repeat 8 to 12 times.

baller workout wall squat

3. Ab rotation with reverse lunge Start in a neutral standing position with the ball extended out in front of you, keeping your soft elbows. Step back into a reverse lunge with your right leg. Hold the lunge position while you engage your obliques and rotate your torso to the left. Bring the ball back to center and return to a standing position. Repeat on the opposite leg, rotating to the right. To increase the difficulty, extend your arms so the ball is father away from your torso.

baller workout ab rotation lunge

4. Tricep press to squat Start in a neutral standing position and push the ball overhead, then bend your elbows and allow the ball to drop behind your head. Extend the arms overhead again to complete a tricep press, and then bring the ball back in front of you while you sit back into a squat. Repeat 8 to 12 times. To increase the difficulty, after the squat, place the ball on the floor while keeping your hands on it and either step or hop back into a plank position on the ball. Repeat full movement.

baller workout squat tricep

5. AB rotation wall ball Stand in a split stance with the leg closest to the wall slightly in front of the other. Holding the ball, rotate your torso away from the wall, then rotate towards the wall and throw the ball against the wall. Catch the ball and recoil again. Keep your shoulders down and your low body stable.

baller workout ab rotation side slam

6. Plank and push-ups Start either on your knees or toes with both hands on the ball in a plank position. Bring one hand to the floor and drop into a push-up. Push back up and place both hands on the ball. Then switch to the other hand.

baller workout pushup planks

7. Russian twist Hold the ball and sit with a neutral spine, with your shoulders relaxed and your belly button pulled in. Rotate your torso from right to left, engaging your obliques and stabilizing your core. To increase the difficulty, lift your feet off the floor.

baller workout russian

8. Crunch with pullover and press Sit with the ball in your hands in front of you. Roll down onto your back, pulling your belly button in towards your spine, and extend the arms overhead touching the floor with the ball. Pull the arms back over your torso while you roll back up and finish by pressing the ball up towards the ceiling. Repeat 8 to 12 times.

baller workout pullover press

About the Author

Shane Barnard, JD
Shane Barnard, JD

Shane is NASM, ACE, AFAA and USATF certified and the creator and founder of the Urbankick format and instructor certifications, co-founder of Urbanplay, a non-profit health and fitness education program for youth, and a business partner at Studio360. With over 20 years of fitness experience, she is a nationally recognized presenter and currently teaches at Crunch, Fitness SF, and the University of California at Berkeley, where she is a health coach. Shane is a CEC provider for ACE and AFFA and an honored ambassador for lululemon. You can work out with Shane and Urbankick anytime, anywhere at


4 responses to “The Baller Workout”

  1. Avatar Jill says:

    I’m excited to try this workout! I love anything that minimizes the necessary equipment without sacrificing the challenge.

  2. Avatar JofJLTNCB6 says:

    If you substitute a basketball for the ball slams…

    …watch your face.

  3. Avatar niseynisey says:

    Super Cute Ideas. Definitely seen them before, but I like what you guys did with it! 🙂

  4. Avatar Joy says:

    Did this today post run — def a thumbs up! Not only is it total body but it is really fun, almost sport-like. 1 & 2 were my favs and the push-ups were the most challenging… got some work to do there. Will def plan to incorporate into future workouts. Thanks for sharing these great ideas!

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