Challenge Workout
Print Workout Here
In December we did a couple of weekly physical challenges. I literally woke up one night and thought “oh my goodness, I should put all of them together for a workout”. Clearly I’m evil while sleeping lol.
So here you go.
What you will need:
- Just you!
Warm-Up:
- Jogging on the spot, and a couple various moves.
Workout:
- We’re going to be doing the first exercise for 20 reps, and then the following two for 1 minute each, 5 times through.Ouch!
Exercises
- Burpees – Walk or jump, just do your best here ladies.
Modification: Complete 20 squats with weights instead (this is what I did) - 1 minute wall sit – Really watch your form here, and ensure you’re hips and knees are bent 90 degrees. If you need some support for your back, grab a nice big stability ball.
- 1 minute plank – Since we’re doing this 5 times, you can pick and choose what kind you’re like to do each time….low plank, high plank, side plank, hip dips plank, knee drop planks…you get the ides.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
What the hell Ashley??
So happy to be done with that one!
?
Bahahaha right?
I’m evil, hehe.
Hahaha, I love you, and you’re welcome! You should be feeling it today with the second day onset!
Good Morning!!! Done! I did Burpees for the first set and then switched to weighted squats with my 25lb kettlebell. I liked that one! I feel like I missed the weekly challenges in december, can we do them again (I know I can myself but I mean with everyone lol)?
Awesome choice!! And yes, we can certainly do that….in Feb hehe.
Holy shit am I still alive? My quads were still killing from the Friday (done on Sat) workout so my weighted squats were not likely perfect form, the planks required little breaks because i was dying!! Hahahaha! I did one round of burpees voluntarily just to stop the quad pain and regretted it around number 12 lmao, the wall sits were actually the favourite in this workout – wtf, said no one EVER! But they were! Thank you and enjoy the week!
Wall squats definitely killer!!! Also opted for squats as my back is still acting up. Loved the variety with the planks! Making today badass!!!
You’re always making your day badass! Love it! Check out the foam rolling video in our members stretching area to help with your back!
thanks for the encouragement along the way, I needed it to keep going!!
My pleasure! You may need it today with the second day onset pain lol.
Wowza!! Quads were screaming at me!! Thanks girl!
Anytime! Pumped to see your name and that you enjoyed this one!
Smile ?. Those wall ones are not something to smile . Oh happy thoughts ? how about Ashley this sucks … lol
Hahaha Yes I’m trying to fool us all with the happy thoughts during those wall squats! Who am I kidding?!
Thanks, that was awesome!!
I’m glad you enjoyed it!!
Dripping sweat!
That’s what I want to hear!! Nice lady!
Did this with burpees which gave a nice little cardio kick! Those walls sits buuuuurned! On Fiiiiiyaaaa baby!
Wow you’re a machine!! Nice work lady!! Love it! I can feel the energy through the screen ??
Started that wearing sweatpants, long sleeves, and socks….finished in my bra and underwear lol!! sweaty!
Haha, that’s says it all!! I should have called it the get naked workout!
Really liked the prompt of telling yourself you can handle a little bit of discomfort. It helped me get through and suck it up! That being said I’m really happy you did not go ahead with the idea of 7 rounds!
When I talk you guys through it, I’m doing the same to myself! So I get you. And yes, I agree on the 7 rounds lol.
Banged this out yesterday am while Charlotte had her morning cat nap!
That’s impressive! Good work!
Felt good to get this done
I hope you’re feeling better and better Ash xo
Glad you chose not to do 7 rounds! 5 was killer- quads are dying, in a good way of course :) Did my first round with burpees then switched to weighted squats for the last 4.
Done
Legs shaking!
I hear you there! Nice push Jen!
Great one after a 50 minute walk with my dog. Much needed today. Ty ash.
Hope you got out this morning for a walk in the beautiful snow with your pup!
That was more challenging than it sound. I’m actually sweaty and my legs are feeling the burn from the wall sits. I loved the various plank exercises! Thanks Ash!
Always getting up and rocking it early! Love it Andrea.
I liked it for the sweat and burn lol
You’re welcome then lady! Hehe.
My triceps are still feeling Kaylie’s bootcamp, so I thought this would be a nice change. Those wall squats?! ? ? ? Thanks for the challenge, Ashley.
Holy crap, Ash! After that December challenge I should have seen this coming. Hahaha. Dead.
In addition to this I also threw in some push-ups. I have been challenging myself this week to build on how many push-ups I can do on my toes each day.
That’s amazing! I love that goal!
Good thing I’m going to spend tomorrow driving the kids all around for hockey. Not sure I’m going to be walking! Off to walk the dog now before I seize up. HAHAHAHA
Hahaha I’m glad you got a walk in after. That likely helped!
My butt was a bit tender from yesterday but I absolutely loved this!! I really like that burning feeling. 5 RF down this week and 2 RF more to go before Monday! I’m back on full force!!
You are motivating me to get moving!! Nice work lady!!
Also, glad you liked the burn ?
Got a run in and did the wall sit and plank! Feels good to be building my stamina again:) Thanks Ash !
Wow that’s amazing! Way to go Jo!!
Thanks so much for another great workout! Those wall squats are killer but so effective.
They sure are challenging!! Nice work Meghan!!
Happy New Year Ash!
Happy New Year Beauty!!
Happy New Year !! Great start and to the year ???
Happy New Year Jen! Thanks for working out with me all these years!
Great workout to get my week started..feeling the burn from those burpees and wall squats?
You rock lady!! So happy to start the year with you doing burpees and burning. So badass.
Great workout. May not be able to walk for the day with all the wall squats ;)
You seemed to be moving well today in class…hoping this means it was a win!!
Those wall squats are killer. Happy to be back into a routine now that the holidays are over. Thanks!
Happy to have you back post: holidays! Breaks are nice and make us appreciate the movement again!
That was rough! Really great, but rough! lol. I tried doing burpees one round instead of weighted squats which only made the wall sits worse. Only made that mistake once. Thanks!
Hahahahaha
Well that was fun lol Thanks Ash!
You are most welcome Jana!! Thanks for commenting and letting us know you did the workout!!
Felt soooo badass doing that workout with all the burpees!
Liked this one! Thanks!
You’re most welcome, Megan!! Love seeing you start this cold February with a warm workout!
Whew! This one was mentally challenging for me. Worked up a sweat, now off to the bush for a campfire and family time :)
This one was mentally challenging for me. Worked up a sweat, now off to the bush for a campfire and family time :)
My thighs are on fire! Wall squats had me shaking. Staying strong.
Wall squats get me every time too!! Way to be strong, Sandra!