15 Minute Drop Set Arm Workout

by Ashley Dale Grant | Oct 8, 2018 | Members, Ugi or Slam Ball, Under 20 Minutes, Weighted Workouts, Workouts | 33 comments

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15 Minute Drop Set Arm Workout
Print Workout Here
Grab Ball Here

Today my goal was to make your arms so sore that you had to drink with a straw, and although I don’t think I hit my goal…it was still a good one!!

What you need: Workout ball, set of weights, bench or another elevated surface if possible.

Warm-up: 3 minutes of various things.

Workout: We are doing each exercise for 10 reps and working our way down to 1 rep each.

Skull crushers, left:With the weight or ball in your hands, you’re going to take the left leg behind just slightly, so you can bring the knee up and ‘crush’ it against your ball as you bring it down with your hands.
Skull crushers, right: Same thing on the opposite side.
Bicep curls: Standing with your knees slightly bent and hip distance apart, you’re going to start with the weights by your side, and your palms facing your legs.As you bring them up keep it in this hammer curl position until you get right up to the top.
Triceps dips:Start by sitting on the bench, and then place your hands beside you, fingers pointing forward. From here you’re going to lift your hips and bring them forward so you can drop your bum by bending your elbows and letting your body come down. Pop it back up with control, and make sure to do your best to keep the shoulders down and away from the ears.

Modification: You can do this off the floor as well.

Cool-down:10 minutes of stretching and cooling off this time!

Make today badass,
Ashley Dale Grant

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33 Comments

Mandy on October 8, 2018 at 8:18 am

Great workout! And ya, I may be drinking from a straw, I upped my weights!!!
Reply
- Ashley Dale Grant on October 10, 2018 at 4:14 pm
  
  Haha, good for you! I love that you went harder!!
Jessica Sabiston on October 8, 2018 at 9:31 am

Thanks!
Reply
- Ashley Dale Grant on October 10, 2018 at 4:14 pm
  
  My pleasure!
TJ1977 on October 8, 2018 at 9:49 am

Thank you! I just did the friday workout yesterday and was determined to keep up this week so ya my arms were super sore going into this one (there was also an hour or so of slapshots outdoors with my boys yesterday lmao) so I definitely feel this one! I was thinking as I set up that I am super grateful that I am fit and that I workout regularly! My job as a Professional Organizer is very active and requires my body to be ready and I love that it is!! Thank you guys so much! Happy Thanksgiving!
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- Ashley Dale Grant on October 10, 2018 at 4:15 pm
  
  I love that you were outside being all active with your boys before this. You’re such a great influence on them!! And thank you for being a part of our famjam lady!!
Angelika Henning on October 8, 2018 at 11:08 am

Done and going to ha e a great week.
I hope you do as well!
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Sheila on October 8, 2018 at 12:03 pm

Thanks! Short and sweet:). Worked and still have time left in the day. Cheers:)
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Khare16 on October 8, 2018 at 12:17 pm

great workout to squeeze in on the holiday! Happy Thanksgiving!
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Octane on October 8, 2018 at 12:22 pm

Thanks !!
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Andrea Was on October 8, 2018 at 12:49 pm

Perfect workout for Thanksgiving Monday; short and sweaty! Thanks Ash!
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AnnMarie Hickey on October 8, 2018 at 3:36 pm

Thanks! Did lighter weights due to arm/shoulder injury. I am going to be sore for sure!
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Bree on October 9, 2018 at 1:13 am

I loved this workout. Needed something quick and also an arm workout so it was great!
I did find it easy so I need to buy higher weights and also a ball!
But totally what I wanted today!
Thanks Ash!
Reply
- Ashley Dale Grant on October 10, 2018 at 4:21 pm
  
  I’m glad you enjoyed it, and you learned you need heavier weights!! HAHA. You can buy the ball off Amazon, or maybe at your local fitness shop!
Patricia Best on October 9, 2018 at 8:41 am

Awesome! Love the arm focus today!!
Reply
- Ashley Dale Grant on October 10, 2018 at 4:22 pm
  
  I’m glad, it was a nice change!
Ashsavage on October 9, 2018 at 1:51 pm

Felt good to use the ugi again it’s been a while
Reply
- Ashley Dale Grant on October 10, 2018 at 4:22 pm
  
  You and me both Ash!!
Gillian Buckley on October 9, 2018 at 3:46 pm

Thanks, Ash! Didn’t find it crazy hard, but I did get a bit sweaty.
Reply
- Ashley Dale Grant on October 10, 2018 at 4:22 pm
  
  You’re most welcome! It definitely wasn’t as hard as I thought it would be either, but glad it got the sweat dripping ;)
Jennifer Wiggans on October 10, 2018 at 4:13 pm

Really buggered up back so I’ve fallen behind on my workouts but NO GUILT … I keep repeating to myself! Arms…done!
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- Ashley Dale Grant on October 11, 2018 at 9:57 am
  
  Keep the mental mantra going! It’s important! This is the perfect sore back workout. Glad to see you’re moving!
Kristina Bergeron on October 10, 2018 at 9:07 pm

Fabulous but have it in me to do more so onto Wednesday’s workout which happens to be today so seems fitting :)
Reply
- Ashley Dale Grant on October 11, 2018 at 9:55 am
  
  I totally get it, I kind of felt the same after. Glad you went for another boot kicking!!
goodwink on October 11, 2018 at 12:01 pm

Great one to sneak in my lunch break!
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Nicole Smith on October 11, 2018 at 12:25 pm

Loved this workout! Going to compliment it with one last swim in the pool this afternoon when the little guy naps. Have a great day!
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April Patch on October 11, 2018 at 6:51 pm

Struggling to be motivated this week… probably because I am eating healthy and it is always tough coming off a long weekend purge of good eats! – so these quick ones are nice!
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Kendra Lawrence on October 12, 2018 at 4:54 pm

All done. Skull crushers are my “no way in hell” exercise so I subbed them for 20-2 ball slams instead.
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Lisa Zapfe on October 12, 2018 at 5:47 pm

short and sweet! thank you!
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Sandra T on November 1, 2022 at 8:42 am

Sometimes an easier one is welcome! Had lighter weights than I wanted (at some else’s house), but still got me moving. Will be doing some
physical renovation work today so it all works out.
Reply
- Ashley Dale Grant on November 3, 2022 at 9:41 am
  
  Workouts at a friends place and help renovating!? You are always up to something. You rock, Sandra!
Allison Hart on November 2, 2022 at 8:02 am

Short and sweet!
Reply
- Ashley Dale Grant on November 3, 2022 at 9:38 am
  
  Sometimes that’s all we need right!!

15 Minute Drop Set Arm Workout

33 Comments

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