14 Minute AMRAP Kitchen Slider Workout

by Ashley Dale Grant | Mar 19, 2018 | Body Weight Workouts, Members, Workouts | 51 comments

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14 Minute AMRAP Kitchen Slider Workout
Print Workout Here

This is the #noexcuse workout! If I can fit it in during the morning time before Rowynne leaves for daycare (busy day ahead), in the kitchen, with just a pair of socks…you can too!

What you will need:

A nice comfy pair of socks and a floor you can slide on if you don’t have sliders on hand.

Warm-Up:

Various moves for 3 minutes.

Workout: Complete the exercises below for the reps listed for 2 minutes + 1 active minute off doing plank, 3 minutes + plus active minute off doing a plank, and then 4 minutes on doing the three exercises below.

10 sliding lunges, left side –Holding your right leg in front, push the left leg back by sliding your feet on the ground, and then really pushing those toes in while you come back up
10 sliding lunges, right side – Same as above on the opposite side.
10 down-dog with side to side slide-ins. – Starting in a down-dog position with your hips up nice and high, draw your knees in towards your armpit/hand by sliding your feet on the floor. Switch side to side after each down-dog. Awesome for ab work!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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51 Comments

Andrea Was on March 20, 2018 at 8:36 am

Thanks for the quickie workout! I will save this one for when I need a quickie.
Reply
- Ashley Dale Grant on March 20, 2018 at 8:43 pm
  
  I love me some quickies!!
Ashsavage on March 21, 2018 at 10:07 am

She’s so
Cute , thks
Ash
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Patricia Green on March 23, 2018 at 6:50 am

I was out late last night, so I was going to skip today’s workout, but then saw it was only 14 minutes so thought I’d fit it in. But man, am I sweatier than I thought I’d be!!! Loved it though! Super effective. Happy Fri-YAY!
Reply
- Ashley Dale Grant on March 23, 2018 at 6:05 pm
  
  You are so awesome for getting up and doing this even though you were tired! Bet it gave you the energy you needed to enjoy your Friday!
Patricia C on March 23, 2018 at 9:32 am

I’m sweaty mess ty for fast effective workout
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- Ashley Dale Grant on March 23, 2018 at 6:04 pm
  
  Just the way I like them!!
Becky on March 23, 2018 at 9:57 am

Super quick and super effective! Thanks, Ash Have a nice weekend, lady!
Reply
- Ashley Dale Grant on March 23, 2018 at 6:04 pm
  
  Have a great weekend lady!!
Dawn Phillips on March 23, 2018 at 10:21 am

This was a super quick but very sweatie workout I liked how fast it went thanks for todays workout now time to clean my house
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- Ashley Dale Grant on March 23, 2018 at 6:04 pm
  
  You are most welcome!! Nice start to your day!!
Lisa Zapfe on March 23, 2018 at 2:13 pm

went for a run and then did this quick work out after! was great thank you!!!
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- Ashley Dale Grant on March 23, 2018 at 6:03 pm
  
  What a beautiful and sunny day for a run! Good call lady!
Nicole Smith on March 23, 2018 at 4:50 pm

Holy lady – that was a very quick and effective workout. Loved it My favourite part was at the end of the workout when my 7 year old said he loves to watch me workout because “you’re so strong, Mommy!” and then proceeded to show me how well and long he can balance for. If that isn’t motivation than I don’t know what is. I hope you have an amazing weekend!!
Reply
- Ashley Dale Grant on March 23, 2018 at 5:53 pm
  
  Omg that’s so awesome. I love that. What a great role model you are!
Angelika Henning on March 24, 2018 at 1:18 pm

Great stuff!
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Jennifer Wiggans on March 24, 2018 at 3:32 pm

That was a sweaty one
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April Patch on March 24, 2018 at 7:35 pm

The best goodbye in a video yet! She is too cute! Made it through another slider. Thankfully a 14 minute one! ;)
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Amber Ashton on March 25, 2018 at 8:27 pm

Jeeze, so sweaty is such a short time! Thanks Ash, Rowynne and Pantera!
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Kristina Bergeron on March 25, 2018 at 9:42 pm

I loved that I was able to just knock this sucker off in my kitchen in no time! Not usually a fan of sliders but dug that one.
Reply
- Ashley Dale Grant on March 26, 2018 at 4:02 pm
  
  Fuck yeah!!
Marleen on March 26, 2018 at 7:32 pm

Well that was a tough one… lol… holy! Thx!
Reply
- Ashley Dale Grant on March 27, 2018 at 9:06 pm
  
  My pleasure Marleen!!
Ashley Gabel on January 17, 2019 at 7:41 pm

Love this workout thanks Ash. Happy Thursday
Reply
- Ashley Dale Grant on January 18, 2019 at 2:27 pm
  
  I’m impressed you went back to find this and crush it! Nice work Ash!
Sandra on March 18, 2019 at 7:12 am

Thanks for posting the week’s workouts on Monday. That lets me choose the one I have time for. This was a great one when I needed to be out the door by 7:15.
Reply
Jackie McDonald on March 18, 2019 at 11:09 am

Quick efficient one for a Monday, and I was already wearing my fuzzy socks lol ?
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Andrea Was on March 19, 2019 at 7:11 am

I forgot this one is more work than it sounds! I’m actually sweaty and bum feels it lol. Thanks Ash!
Reply
Kendra Lawrence on March 21, 2019 at 11:52 am

A quick and sweaty lunch workout with Leslie and Nicole :)
Reply
- Ashley Dale Grant on March 24, 2019 at 8:19 pm
  
  Beauty! Hope you all had a great weekend after!
Andria684 on March 21, 2019 at 8:50 pm

Another good one! I was swearing th whole time ?
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- Ashley Dale Grant on March 24, 2019 at 8:19 pm
  
  You and me both! I’m glad you liked it!
AmandaA on March 21, 2019 at 9:28 pm

Done! Doing that without breaks was crazy hard…definitely had to pause the video a few times and I’m still feeling it like crazy!
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Tanny1107 on March 22, 2019 at 6:32 am

That was super hard for me and I hated every second lol…I should probably save it and keep doing it to make sure I’m getting better. Way sweater than I expected to be lol
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- Ashley Dale Grant on March 24, 2019 at 8:20 pm
  
  I like that you know you need it if it’s a challenge, good call lady!
Nicole King on March 22, 2019 at 1:50 pm

It’s funny how the quick and effective workouts are always the doozy’s. Haha. Now that’s my kind of poison. Hahaha! Have an awesome weekend!!! :)
Reply
- Ashley Dale Grant on March 24, 2019 at 8:21 pm
  
  I love that… “my kind of poison!”
Jennifer Wiggans on March 22, 2019 at 4:27 pm

Frig legs are going to hurt tomorrow!
Happy Friday
Reply
- Ashley Dale Grant on March 24, 2019 at 8:21 pm
  
  Hehe.
Kate Stock on March 22, 2019 at 6:07 pm

You had me at 14 mins!!! Lol
Did this one while Charlotte worked on her jolly jumper skills!!! Abs are killing
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- Ashley Dale Grant on March 24, 2019 at 8:22 pm
  
  I remember those jolly jumper days!
Kristina Bergeron on March 22, 2019 at 8:32 pm

I remember this one! Perfect little blast for a tired Friday night.
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- Ashley Dale Grant on March 24, 2019 at 8:23 pm
  
  Those 14 minute ones are PERFECT for those days. Hope you had a great weekend Kristina!
Angelika Henning on March 23, 2019 at 12:27 pm

Nice!!
Reply
- Ashley Dale Grant on March 24, 2019 at 8:24 pm
  
  ??
Daniella on March 23, 2019 at 5:15 pm

She is sooooo cute!!! Done and the side slides were a killer! Now off to do the band workout to 3 songs! Whoot Whoot!
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- Ashley Dale Grant on March 24, 2019 at 8:24 pm
  
  They sure are!! Get me every time! Love that you finished off with the band workout ??
April Patch on March 24, 2019 at 10:34 am

I just did this while the bacon for our brunch cooked in the oven! Boom! Brunch, then another workout on the agenda (once it digests a bit!).
Reply
- Ashley Dale Grant on March 24, 2019 at 8:25 pm
  
  I love your style here lady! Sounds like a fabulous Sunday.
Jodie Barfitt on March 26, 2019 at 5:19 am

This was great I have been sooooo tired this was just what I needed to get me back into the swing of things!
Reply
Becky McDougall on March 26, 2019 at 9:34 am

Awesome quickie! Thanks, Ash
Reply

14 Minute AMRAP Kitchen Slider Workout

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