Slam, Squat & Jump

Fast Fat Burning Cardio

This cardio routine was a lot of fun for me, because it consists of jump roping and ball slams—two of my favorite exercises to perform. For this workout, you will need a 10lb sand-filled medicine ball and jump rope.

Slam, Squat & Jump Fast Fat Burning Cardio

STEP 1 – BALL SLAMS

First, I performed 8 ball slams. Keeping my core tight, I focus on just using my upper body and core to do the majority of the work. Start by lifting the ball up and behind your head with both hands and then forcefully throw it on the ground directly in front of you.

STEP 2 – BALL SQUATS

Next, holding the ball at chest level, perform a deep squats followed by a single throw of the ball above me for 8 more reps.

STEP 3 – JUMP ROPE

Now, grab the jump rope and perform 20 rotations with your feet together.

STEP 4 – LATERAL JUMP ROPE

After that, complete 20 rotations jumping side to side.

STEP 5 – HIGH KNEES JUMP ROPE

Finally, change to high knees while continuing to jump rope for a total of 20 rotations.

Complete these 5 steps for a total of 5 rounds as fast as you can with minimal break!

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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