12 or 24 Minute Ugi AMRAP Workout

by Ashley Dale Grant | Oct 16, 2017 | Body Weight Workouts, Members, Weighted Workouts, Workouts | 42 comments

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12 or 24 Minute Ugi AMRAP Workout
Print Workout Here

Always a burner, and never a disappointment. If you have the time, I want you doing the full 24 minutes, but if you don’t have the time, you better give it every ounce of energy you have to make that 12 minutes feel like more. Boom!!

What you will need:

Ugi ball or one dumbell

Warm-Up:

Various moves to get that body warm like jogging on the spot and light squats.

Workout: We’re going to move back and forth between both of the exercises below, for 2 minutes on, minute off, 3 minutes on, minute off, and then finish off with 4 minutes off…minute off! Once you’ve completed that, you’re going to complete the next set of exercises in the same sequence.

Runners lunge/bunny hop (10 per side) – With one leg in front like you’re about to take off in a race, bend that front leg nice and deep while the one behind you stays as straight as possible. From here, you’re going to bring the back leg up, while completing a mini jump on your front leg.
Skull crushers (10 per side) – You can use a dumbbell, rolled up mat, or ugi here. Take one leg behind you, lift that weight up above your head, and then bring both the arms down and the knee up together at the same time to ‘crush a skull’ off your knee!NOTE: Complete the above exercises back and forth in the workout format, before moving on to these two exercises.
Forward and backward lunges (10 reps) – Using the ball simply as a guideline to how low you’re going to come, you’re going to jump forward and drop your bum down nice and low. From here, you’re going to jump back (you could do two mini jumps back). Remember the further you jump forward, the more you’re going to engage your abs and legs. Sink down nice and low on the jump, so you’re gentle on your knees!

Side to side shoulder press & bounce (10 reps total) – Holding on to one weight with both hands, you’re going to hold it on top of 1 shoulder, and then complete a little bounce as you lift the weight up and over your head, to bring the weight down on the opposite shoulder.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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42 Comments

Becky McDougall on October 16, 2017 at 8:13 pm

Feeling so much better now after being so sick last week, glad to fit this one in before we leave for vacation in 2 days. Thanks, Ash
Reply
- Ashley Dale Grant on October 18, 2017 at 1:51 pm
  
  You’re welcome!! I’m so happy you’re feeling better. Sounds like your house got hit with a doozy!!!
Michelle Fraser on October 19, 2017 at 3:08 pm

Whoa! Legs.are.shot! That was tough for sure! Love Rowynne! She’s a good distraction from the pain! lol
Reply
- Ashley Dale Grant on October 21, 2017 at 3:20 pm
  
  I’m glad you think so!!! And I’m glad you felt that!!
Jillian Churly on October 20, 2017 at 6:56 am

That was tough! Rowynne is a good distraction from the pain lol. She so sweet. Thanks and happy Friday!
Reply
- Ashley Dale Grant on October 21, 2017 at 3:22 pm
  
  I always look forward to your Friday workout comments!! Glad you enjoyed the distraction!!
Patricia C on October 20, 2017 at 10:27 am

Loved that I’m a sweaty mess. Made up for missing ugi last night. Rowyne is so freakn cute. Happy Friday.
Reply
- Ashley Dale Grant on October 21, 2017 at 3:22 pm
  
  I’m sorry I missed you Thursday but glad you snuck this one in!!! Yahoo.
Momof4 on October 20, 2017 at 1:26 pm

great workout…I am a sweaty mess:)
Reply
- Ashley Dale Grant on October 21, 2017 at 3:23 pm
  
  That’s perfect and exactly what we want to hear!!!
Octane on October 20, 2017 at 1:51 pm

So hard to say no to only 12 mins lol
Had to do the 24 omg ! Love it !! You are evil !! Lol
Reply
- Ashley Dale Grant on October 21, 2017 at 3:24 pm
  
  I am evil!! Thank you. That’s a compliment ?. Good for you doing the extra 24 minutes.
Jodie Barfitt on October 20, 2017 at 4:39 pm

This was great! I was able to fit in the full 24 which is a serious accomplishment this week. Rowynne is so stinking cute, my boys would be literally hanging off my legs while I tried to jump. Thanks for a great workout
Reply
- Ashley Dale Grant on October 21, 2017 at 3:25 pm
  
  I’m so happy you fit it in!!! You rock!! If your boys ever do that, I mean it would make a great weight lol.
Nicole Smith on October 20, 2017 at 5:16 pm

Just rocked the super sweaty 24 minute workout while the 1 year old walked circles around the kitchen dragged the unplugged baby monitor by the cord behind him like a little puppy dog. It is amazing what can keep them entertained? Thanks for keeping it real and showing the struggles of juggling motherhood while also staying on top of your own health! ?
Reply
- Ashley Dale Grant on October 21, 2017 at 3:26 pm
  
  Hahahahaha. Thanks for the giggle. Got a visual. And thanks for hanging in there with me. I know you’ve had a tough couple weeks but you’re still sweating!!
Catrina Visser on October 21, 2017 at 10:12 am

I only had time for the first half this morning, but added in some extra butt stuff at the end :) 3 video workouts and your stroller fit class in this week! Feeling good
Reply
- Ashley Dale Grant on October 21, 2017 at 3:28 pm
  
  I’m so impressed. Seriously. You’re doing awesome and great call on the butt work!
Angelika Henning on October 21, 2017 at 10:42 am

Did the 24 and need a shower like there’s no tomorrow.
Have a beauty day!
Reply
- Ashley Dale Grant on October 21, 2017 at 3:29 pm
  
  Unreal!! Nice work lady. Enjoy the day as well!!
goodwink on October 21, 2017 at 11:18 am

Only got 2/3 through this as my hips are tight…used the rest if the time to foam roll :)
Reply
- Ashley Dale Grant on October 21, 2017 at 3:29 pm
  
  Good call!! You needed it then!! Hope it helped!! It’s like a massage.
Rita Campbell on October 21, 2017 at 1:23 pm

24 minutes, and dripping sweat!
Reply
- Rita Campbell on October 21, 2017 at 1:24 pm
  
  Rowynne is so great! I never have luck doing a workout with my littles around.
- Ashley Dale Grant on October 21, 2017 at 3:30 pm
  
  It doesn’t always work, but sometimes she gives me a good go. Definitely lucky like that!!
- Ashley Dale Grant on October 21, 2017 at 3:30 pm
  
  Amazing that’s what I want!! Sweatiness!!!
sandra on October 22, 2017 at 6:31 am

Managed to do the whole thing. Definitely time for a shower. Great start to a very busy Sunday! Thanks, Ashley and Rowynne.
Reply
- Ashley Dale Grant on October 23, 2017 at 7:49 pm
  
  Hehe you’re most welcome Sandra!! I’ll let Rowynne know you said the same!!
Patricia Best on October 22, 2017 at 7:12 am

So sweaty! Feeling amazing! :) I love listening to Rowynne’s chatting while working out. She’s adorable!
Reply
- Ashley Dale Grant on October 23, 2017 at 7:50 pm
  
  It’s a cute distraction isn’t it!?? You rock.
Amanda Yeaman on October 22, 2017 at 9:48 am

Wow! That was intense. Wasn’t planning to wash my hair today :-/ lol! I did the 24 minutes and I almost skipped working out all together today. So glad I didn’t. I feel so much better now!

Rowynne is so sweet! Love those gorgeous blue eyes. ❤️
Reply
- Ashley Dale Grant on October 23, 2017 at 7:50 pm
  
  These are honestly the best!! So rewarding when you do a workout after not wanting to and freaking kill it!!
Kristina Bergeron on October 22, 2017 at 2:39 pm

First time in a while I have completed the full week of workouts :) feels so great!
Reply
- Ashley Dale Grant on October 23, 2017 at 7:51 pm
  
  That’s a huge victory!! Remember that feeling when you consider not doing all them this week. Great job lady!!!
April Patch on October 24, 2017 at 7:42 pm

I wish the short versions were an option, but they are not when you have goals. 24 minutes it was! I’m feeling the one legged burpees from yesterday – what a great move!

39 minute date night with Nicole tomorrow, I’m a wee bit frightened! ;)
Reply
- Ashley Dale Grant on October 25, 2017 at 9:06 pm
  
  I can imagine!! Hope your hung in there ok!!!
Ashsavage on November 5, 2017 at 11:33 am

Missed last 4 mins but done!
Reply
- Ashley Dale Grant on November 6, 2017 at 7:34 pm
  
  ??
Amber Ashton on November 6, 2017 at 8:44 pm

Ash, it’s so great to be you hanging out with Rowynne while you sweat it out. That girl is going to be all over healthy habits and is undoubtedly developing a foundation that will motivate her for a lifetime!
Reply
- Ashley Dale Grant on November 8, 2017 at 1:15 pm
  
  Ah thanks for the positive feedback! That’s the hope and so far, so good!! She’s a non stop moving machine lol.
Jessica Grahamj on November 27, 2018 at 8:01 pm

awe little Ro Ro!! needed a little pick me up…the 12 mins was just what I was looking for!
Reply
- Ashley Dale Grant on November 28, 2018 at 9:45 am
  
  Beauty! I’m glad you enjoyed it. And yes, she’s a great little sidekick.

12 or 24 Minute Ugi AMRAP Workout

42 Comments

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