14 Minute Burn & Stretch

by Ashley Dale Grant | May 22, 2017 | Body Weight Workouts, Members, On Deck This Month, Workouts | 56 comments

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14 Minute Burn & Stretch
Print Workout Here

Today is one of those workouts that you don’t realize is tough until the next couple days. You don’t need any weights today, but you will need some mental power to push through the burn.

What you will need:

Just yourself ;)

Warm-Up:

3 minutes of various things

Workout: Complete the exercises below for 10 reps each for a total of 2 minutes, 1 minutes off, 3 minutes, 1 minute off, and then finish it off with 4 minutes.

Lunge drop and lift, right– This one is a lot easier to show you than explain, however for those of you that aren’t watching the video, I’ll give it my best shot! I want you to set yourself up into a regular stationary lunge by separating your feet nice and far apart, so if you were to bend both knees 90 degrees, your front knees don’t go past your toes. From here, you’re going to keep your hips pointing forward – keep your back heel off the ground to help with this. Now from here, you’re going to forward fold over your front leg. Like you’re reaching for the ground. This is your starting position. Now, you’re going to stay here, while you try to straighten your legs out, and then bend both knees again. Make sure your front heel does not come off the ground, your abs are in tight, and you’re really bending those knees as much as possible.
Lunge drop and lift, left – Same as above on the opposite side.
NOTE: If you’re doing the modification, you will be doing 20 reps total
Push ups – Self-explanatory ;) Just make sure you keep the body forward and use your knees if you need some support!!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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56 Comments

April Patch on May 22, 2017 at 6:58 pm

Thank you to this being 14 minutes + stretch I am one less behind! It was a goal of mine to eventually be a first comment too! So win win win! I absolutely loved this – the burn in the lunge pops was amazing! Now to conquer this week ???
Reply
- April Patch on May 22, 2017 at 6:59 pm
  
  Also loved the long stretch! Being forced to extend that out is good for me ♡
Andrea Was on May 25, 2017 at 11:11 am

Thanks, that was a nice stretch workout! It was what I needed.
Reply
- Ashley Dale Grant on May 25, 2017 at 1:03 pm
  
  Me too!! Lol. Glad you enjoyed it.
Claire Fraser on May 26, 2017 at 1:45 pm

After a week of being sick, this was a great way to get back into it. Thanks! :)
Reply
- Ashley Dale Grant on May 27, 2017 at 11:22 am
  
  You’re most welcome! Hope you’re feeling even better today, and having a great weekend!
Anna on May 26, 2017 at 2:32 pm

This was perfect. Being 34 weeks pregnant and really tired I didn’t feel like doing a workout but when I saw it was 14 mins I was all over it.
Reply
- Ashley Dale Grant on May 27, 2017 at 11:22 am
  
  Wow, good on you Anna! I’m super impressed. You’re at the finish line now!
Nicole King on May 26, 2017 at 5:03 pm

This was another good one for getting back in the groove post sickness. And that stretch..: it was everything! Seriously amazing!
Reply
- Ashley Dale Grant on May 27, 2017 at 11:23 am
  
  Stretching can feel so damn good!
Becky McDougall on May 26, 2017 at 6:53 pm

Glad I fit this in today… my first work out of the week …. BUT I have been our for walks most days and I swam this am. Sweaty and feel great for such a quick one. Thanks, Ash
Reply
- Ashley Dale Grant on May 27, 2017 at 11:24 am
  
  Sounds like you were still super active! So pumped you fit us in :)
Krysta Dudley on May 26, 2017 at 8:12 pm

Awesome workout for a Friday night! Thanks Ash :)
Reply
- Ashley Dale Grant on May 27, 2017 at 11:25 am
  
  Way to wrap up your work week Krysta! Hope you’e enjoying your weekend ;)
Ashsavage on May 27, 2017 at 9:56 am

That felt like a good comfortable stretch thanks…ash I have been getting up with really swollen hands and im pretty sure I have rheumatoid arthritis….the gelatin is helping a bit but is there anything else I can do? The swelling and pain doesn’t last long in the morning (maybe 2 hours) but I find it hard to open jars, type, write etc….I would like to see a naturopath but was wondering if you know anything about this as well.
Reply
- Ashley Dale Grant on May 27, 2017 at 11:28 am
  
  Interesting Ash! I would say definitely see a specialist for that. The gelatin can most definitely help, but make sure you take it every day (2-4 tbsp) to reap the benefits.
Amber Ashton on May 27, 2017 at 1:23 pm

Quick and effective! I always love a good stretch too. Happy weekend everyone!
Reply
- Ashley Dale Grant on May 27, 2017 at 6:59 pm
  
  Right on! You too Amber!
Jennifer Wiggans on May 27, 2017 at 6:17 pm

Surprised how much of a sweat I got going. Enjoyed!
Reply
- Ashley Dale Grant on May 27, 2017 at 7:00 pm
  
  Me too! Lol. Happy Saturday Jenn!
Jodie Barfitt on May 28, 2017 at 2:50 pm

Finished the week off with this one was glad for the stretch supper sore from the warrior work out yesterday :)
Reply
- Ashley Dale Grant on May 30, 2017 at 6:48 am
  
  Oh I bet you were! Glad you stuck around for the stretch!
Jodie Barfitt on May 28, 2017 at 2:50 pm

lol super
Reply
Ashley on May 28, 2017 at 8:37 pm

Loved it. I needed to stretch my body is so tight. It felt great. Thanks Ash.
Reply
- Ashley Dale Grant on May 30, 2017 at 6:48 am
  
  Perfect! You’re welcome Ash!
Kim Judd on May 29, 2017 at 10:22 am

Loved this one
Reply
- Ashley Dale Grant on May 30, 2017 at 6:49 am
  
  Perfect! I hope you enjoyed the stretch too!
Kendra Lawrence on May 29, 2017 at 3:48 pm

I freaking loved that!!! Between my knee and chest and sinus cold May has sucked. I’m back at it now!!!
Reply
- Ashley Dale Grant on May 30, 2017 at 6:50 am
  
  And the weather has sucked too! So happy things are turning around for you. Way to kick some butt!
Angelika Henning on May 30, 2017 at 6:13 am

All dine
The lunges were tougher than I expected!
Reply
- Ashley Dale Grant on May 30, 2017 at 6:52 am
  
  Glad we can still throw you curve balls! Way to start your morning Angelika! Funny to wake up to your comment since I was just dreaming about you lol.
Angelika Henning on May 30, 2017 at 9:59 am

Sexy dreams?
Reply
- Ashley Dale Grant on May 30, 2017 at 3:00 pm
  
  Funnily enough you were trying to kiss me on the lips when I was says goodbye and giving you a hug!! Hahahaha.
Tracy Neziroski on July 14, 2017 at 10:23 pm

Done ✅
Reply
- Ashley Dale Grant on July 15, 2017 at 10:50 am
  
  Boom ?
Ashley Gabel on September 10, 2017 at 8:01 pm

Needed a quickie for tonight thanks Ash
Reply
- Ashley Dale Grant on September 11, 2017 at 7:22 pm
  
  Hope your weekend went as planned Ash! ?
April Patch on May 21, 2019 at 5:02 pm

Triple header RF Tuesday! My first goal of the week smashed! I have not even got around to a write up in a few months, but I absolutely do not want to start another month behind, so seeing is this is the last week of Month 45, I’m going to get the last 4 I have outstanding also done this week! I do need to get around to writing monthly again soon though, as it keeps me more accountable!
Reply
- Ashley Dale Grant on May 22, 2019 at 2:14 pm
  
  I’m proud of you April! I hope you keep riding that high, because I know you haven’t been making yourself a priority lately (it’s just that season in your career and life..no judgement at all!). But I know these workouts do so much for you as you’re a goal getting girl! Looking forward to seeing more comments coming up xo
Kristina Bergeron on May 22, 2019 at 7:59 pm

Done and done!
Reply
- Ashley Gabel on May 25, 2022 at 8:54 pm
  
  Didnt want to do a workout tonight. Glad I did this one, it was a perfect fit. Thanks Ash
Andrea Was on May 23, 2019 at 6:43 am

First workout of the week. I got sick with either stomach virus or food poisoning, either way it knocked me down for a bit. Great workout and stretch! Thanks Ash!
Reply
- Ashley Dale Grant on May 27, 2019 at 11:25 am
  
  Glad you’re feeling up again and were ready to rock this!!
Nicole Smith on May 23, 2019 at 12:04 pm

I had forgot how much I loved this workout. So great to revisit it, and like I said the last time I completed this workout… that stretch was phenomenal!
Reply
- Ashley Dale Grant on May 27, 2019 at 11:25 am
  
  Ahhh, I’m glad you still enjoy it just as much :)
Jodie Barfitt on May 23, 2019 at 8:57 pm

Loved it!
Reply
Tamiah on May 24, 2019 at 7:39 am

That was right up my alley! Loved it thanks!
Reply
- Ashley Dale Grant on May 27, 2019 at 11:26 am
  
  You’re most welcome!
Sandra on May 24, 2019 at 2:14 pm

Love these different workout ? need to stretch. This was a good one .
Reply
- Ashley Dale Grant on May 27, 2019 at 11:26 am
  
  Awesome, I’m so glad. Love the stretching too!
Kendra Lawrence on May 26, 2019 at 7:32 am

Still love this one!
Reply
- Ashley Dale Grant on May 27, 2019 at 11:28 am
  
  I’m glad! hehe
Jennifer Wiggans on May 26, 2019 at 3:48 pm

Sunday funday workout
Reply
- Ashley Dale Grant on May 27, 2019 at 11:29 am
  
  Perfect Sunday workout!
Julie on May 29, 2022 at 5:34 pm

Didn’t think I was going to get this one in, but 3/3 done!!! I really really enjoyed this one, thanks Ash!
Reply
- Ashley Dale Grant on May 30, 2022 at 5:44 am
  
  Yay you did it! Way to nail your goal, Julie!

14 Minute Burn & Stretch

56 Comments

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