A beginner-friendly cardio exercise that elevates heart rate while engaging the core, shoulders, and legs to build full-body power, improve conditioning, and enhance overall athletic performance.
Exercise Details
Level
Beginner
Primary Skill
Cardio Endurance
Body Area
Cardio
Required Equipment
Wall Ball
Muscles
Primary
Full Body
Correct Form
1. Stand with your feet shoulder-width apart, and hold a ball with both hands at chest height. 2. Engage your core, lift the ball overhead, and fully extend your arms. 3. Forcefully slam the ball down onto the ground in front of you. 4. Squat down to pick up the ball, lift it overhead, and repeat the slam.
Common Mistakes
Don’t just use your arms; engage your entire body to generate power.
Pro Tips
1. Keep your chest up and your spine neutral when lifting the ball. 2. Maintain a steady pace, but focus on powerful, controlled slams rather than speed.
A beginner-friendly cardio exercise that elevates heart rate to improve cardiovascular endurance, burn calories, and boost overall fitness while also engaging the legs, core, and shoulders for full-body conditioning.
A beginner-friendly cardio exercise that elevates heart rate to improve cardiovascular endurance, burn calories, and boost overall fitness while also engaging the legs, core, and shoulders for full-body conditioning.
An intermediate-level cardio exercise that elevates heart rate while engaging the core, chest, legs, and shoulders to build muscular endurance, improve cardiovascular fitness, and boost overall athletic performance.
An intermediate-level cardio exercise that elevates heart rate while engaging the core, chest, legs, and shoulders to build muscular endurance, improve cardiovascular fitness, and boost overall athletic performance.
A beginner-friendly cardio exercise that engages your core and lower body muscles to elevate heart rate, burn calories, and improve overall endurance and coordination.
A beginner-friendly cardio exercise that engages your core and lower body muscles to elevate heart rate, burn calories, and improve overall endurance and coordination.
A beginner-friendly cardio exercise that elevates heart rate, improves cardiovascular endurance, burns calories efficiently, and enhances overall coordination and footwork.
A beginner-friendly cardio exercise that elevates heart rate, improves cardiovascular endurance, burns calories efficiently, and enhances overall coordination and footwork.
An intermediate-level cardio exercise that elevates heart rate to improve cardiovascular endurance while engaging the full body to build strength, power, and overall conditioning.
An intermediate-level cardio exercise that elevates heart rate to improve cardiovascular endurance while engaging the full body to build strength, power, and overall conditioning.
A beginner-level cardio exercise that elevates heart rate while engaging the lower body muscles to improve explosive power, coordination, and overall conditioning.
A beginner-level cardio exercise that elevates heart rate while engaging the lower body muscles to improve explosive power, coordination, and overall conditioning.
A beginner-friendly cardio exercise that elevates heart rate to improve cardiovascular endurance, burns calories efficiently, and enhances lower body agility and overall conditioning.
A beginner-friendly cardio exercise that elevates heart rate to improve cardiovascular endurance, burns calories efficiently, and enhances lower body agility and overall conditioning.
A beginner-friendly cardio exercise that elevates heart rate while engaging the legs, core, and shoulders to build endurance, improve coordination, and enhance overall power and stability.
A beginner-friendly cardio exercise that elevates heart rate while engaging the legs, core, and shoulders to build endurance, improve coordination, and enhance overall power and stability.
A beginner-friendly cardio exercise that elevates heart rate while engaging the core, legs, and upper body to improve cardiovascular endurance, build total-body strength, and enhance functional fitness.
A beginner-friendly cardio exercise that elevates heart rate while engaging the core, legs, and upper body to improve cardiovascular endurance, build total-body strength, and enhance functional fitness.
An intermediate-level cardio exercise that challenges the core, shoulders, and legs while boosting heart rate to improve muscular endurance, full-body coordination, and overall conditioning.
An intermediate-level cardio exercise that challenges the core, shoulders, and legs while boosting heart rate to improve muscular endurance, full-body coordination, and overall conditioning.
An intermediate-level cardio-focused exercise that challenges the core, shoulders, and legs while boosting heart rate, improving upper-body stability, and enhancing full-body strength and endurance.
An intermediate-level cardio-focused exercise that challenges the core, shoulders, and legs while boosting heart rate, improving upper-body stability, and enhancing full-body strength and endurance.
A beginner-friendly cardio move that elevates heart rate while engaging the core and lower body to improve endurance, coordination, and overall cardiovascular fitness.
A beginner-friendly cardio move that elevates heart rate while engaging the core and lower body to improve endurance, coordination, and overall cardiovascular fitness.
An advanced cardio exercise that powerfully engages the full body—especially the legs, core, and upper body—while boosting explosive strength, coordination, and overall conditioning.
An advanced cardio exercise that powerfully engages the full body—especially the legs, core, and upper body—while boosting explosive strength, coordination, and overall conditioning.
A beginner-friendly cardio exercise that elevates heart rate and improves agility while enhancing lower body coordination, balance, and overall cardiovascular endurance.
A beginner-friendly cardio exercise that elevates heart rate and improves agility while enhancing lower body coordination, balance, and overall cardiovascular endurance.
A beginner-friendly cardio exercise that elevates heart rate and improves agility while enhancing lower-body coordination, balance, and overall cardiovascular endurance.
A beginner-friendly cardio exercise that elevates heart rate and improves agility while enhancing lower-body coordination, balance, and overall cardiovascular endurance.
A beginner-friendly cardio exercise that elevates heart rate while engaging the legs and core to improve cardiovascular endurance, coordination, and overall lower body power.
A beginner-friendly cardio exercise that elevates heart rate while engaging the legs and core to improve cardiovascular endurance, coordination, and overall lower body power.
A beginner-friendly cardio exercise that elevates heart rate while engaging the legs and glutes to improve lateral agility, coordination, and overall cardiovascular endurance.
A beginner-friendly cardio exercise that elevates heart rate while engaging the legs and glutes to improve lateral agility, coordination, and overall cardiovascular endurance.
An intermediate-level cardio exercise that primarily engages the legs, core, and upper body while boosting heart rate to improve endurance, coordination, and overall functional strength.
An intermediate-level cardio exercise that primarily engages the legs, core, and upper body while boosting heart rate to improve endurance, coordination, and overall functional strength.
A beginner-friendly cardio exercise that engages the core, shoulders, and obliques while improving rotational power, coordination, and overall cardiovascular endurance.
A beginner-friendly cardio exercise that engages the core, shoulders, and obliques while improving rotational power, coordination, and overall cardiovascular endurance.
A beginner-friendly cardio exercise that engages the core, shoulders, and legs to improve rotational power, elevate heart rate, and enhance overall conditioning and coordination.
A beginner-friendly cardio exercise that engages the core, shoulders, and legs to improve rotational power, elevate heart rate, and enhance overall conditioning and coordination.
A beginner-friendly cardio exercise that elevates heart rate to improve cardiovascular endurance, coordination, and overall stamina while supporting fat loss and full-body conditioning.
A beginner-friendly cardio exercise that elevates heart rate to improve cardiovascular endurance, coordination, and overall stamina while supporting fat loss and full-body conditioning.
Wall Ball
