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Fat Burning Slam Ball Workout - Shortie Slam

 The FX Shortie workout is for those times I'm short on time, space and equipment.  

Fat Burning Workout Exercise Fat X 101The "Shortie Slam" is similar but takes it up a notch with one of my favorite pieces of equipment.  If you're short on time, space and equipment, give it a go! 

You'll get a great full body workout! 

Feel free to contact me with any questions.

Check out the video demo and below the video I'll go over some details so that you can get the most out of the "FX Shortie Slam Workout". 

This workout combines two of my favorite exercises, the Deck Squat and the Ball Slam.  Both are great for taxing your metabolic processes, but combined you get an even better effect via synergy.  

If you're an MMA fighter, Boxer, Jiu Jitsu practitioner or any other athlete that requires explosive power, this is perfect for you.  If you just want to look lean and mean, it's perfect for you as well.  Keep in mind, if you want that lean and mean athletic body, you need to do power based workouts.  

The basic set up is 2 minute rounds with 1 minute rest in between. 

If you're a beginner, you might want to go with 1 minute rounds with 90 second rest.

 Either way, work hard and remember that the name of the game and the way to really blast your metabolic processes so that you trigger the after burn (EPOC) effect is via power production.  The more reps in the same amount of time, the more power.  

Power = Work/Time

We want to develop a high power engine!  

As always with FX Workouts, keep track and challenge yourself to beat your numbers each time you do the workouts.  


If you have any questions, feel free to contact me.  I want to help you succeed, because when you succeed, I succeed as a fitness coach. 

Home Gym Recommendations 
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Bench Fitness Station 
Exercise Mat 
**My Not Necessary But Very Cool Gorilla Kettlebell

Intermediate to Advanced Level Gym
Barbell Bar and Weight Set

Diet Supplements 
Protein Powder
Green Superfood Powder 

Coach Rollie - 100% Steroid Free Fitness Coach

Specializing in Effective and Efficient Fat Loss
Private/Personal Fitness Training in Pasadena, California
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