14 Minute Power Workout

by Ashley Dale Grant | Nov 27, 2015 | Body Weight Workouts, Members | 58 comments

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14 Minute Power Workout
Print Workout Here

Today you have two moves: 1 for your cardio and 1 for your core! It doesn’t take much to make you feel like a million bucks. This is a great workout to sneak in on your super busy days over the next couple weeks, or add into the days where you feel like you could do a little more. Today, in total, I only need 14 minutes of your time, so it’s obviously a no brainer! Let’s do this!

What you will need:

Just you!

Warm-Up

1 minute of downward facing dog and upward facing dog + alternating plank walks, 2 times each

Workout – 50/10 (50 seconds on and 10 seconds off) 5x through
Complete the exercises below in consecutively for a total of 5 sets without a break!

Squat jumps – Make it explosive, give it everything you’ve got, because you have some serious work to do in 14 minutes. Make sure you jump high, land low and as soft as possible.
Modification: Squat pulses – you know the drill! Stay low and really work those muscles with a nice straight back, core engaged.
Low plank hold – On your elbows with your shoulder directly over top, hold the abs in tight and keep your hips in line with your shoulders to have good form.
Modification: Use your knees if you need a break and really watch the hips so you don’t hurt your back…no sinking of the hips!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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58 Comments

Theresa Fisher on November 27, 2015 at 5:43 am

all done. short and sweet…love it for a friday
Reply
- Ashley Dale Grant on November 27, 2015 at 6:57 am
  
  Awesome stuff! Thanks for joining me Theresa, have a great weekend!
Kaitlin Keefer on November 27, 2015 at 6:44 am

Perfect for a Friday morning – have a great weekend!
Reply
- Ashley Dale Grant on November 27, 2015 at 6:57 am
  
  Beauty! Have an awesome weekend too Kaitlin!
Kate Stock on November 27, 2015 at 8:32 am

It’s like u read my mind on what I needed today! After feeling like crap yesterday and then doing an emergency procedure in the middle of the night at work I was already making reasons on why I could skip today! Feeling awesome post workout and better for doing it!
Reply
- Ashley Dale Grant on November 27, 2015 at 4:42 pm
  
  That’s what I like to hear. It was so quick and efficient you could fit it in on days like this…when you really need it!
Patricia Best on November 27, 2015 at 8:33 am

Love short workouts on a Friday! Have a great weekend!
Reply
- Ashley Dale Grant on November 27, 2015 at 4:42 pm
  
  You have a great weekend too Patricia!
Helen Gabel on November 27, 2015 at 10:00 am

Thank you for the Black Friday Special.
Have a shop free today (lol)
Have an awesome weekend.
Reply
- Ashley Dale Grant on November 27, 2015 at 4:42 pm
  
  Haha I like that! Black Friday special! You have an awesome weekend too Helen! Miss you!
Jennifer Wiggans on November 27, 2015 at 2:52 pm

14 mins of hell. Holy Shit!
Reply
- Ashley Dale Grant on November 27, 2015 at 4:43 pm
  
  What!? It wasn’t 14 minutes of bliss? Haha. Good work Jen!
Ashley Savage on November 27, 2015 at 4:38 pm

All done all the way from Jamaica!
Reply
- Ashley Dale Grant on November 27, 2015 at 4:43 pm
  
  You’re amazing! Thanks for taking me with you!
Kristin Collins on November 27, 2015 at 4:54 pm

yikes make those legs jello or what
Reply
- Ashley Dale Grant on November 27, 2015 at 9:33 pm
  
  Nice!
Kelsey Bartlett on November 27, 2015 at 6:01 pm

Loved that quick effective workout! Great way to start my weekend. Thanks!
Reply
- Ashley Dale Grant on November 27, 2015 at 9:34 pm
  
  Amazing, have a great weekend Kelsey!
Nicky Burns on November 27, 2015 at 6:26 pm

Awesome short burner. Happy Friday :)
Reply
- Ashley Dale Grant on November 27, 2015 at 9:34 pm
  
  Happy Friday to you!
April Patch on November 27, 2015 at 7:55 pm

Quick and happy for a Friday!
Reply
- Ashley Dale Grant on November 27, 2015 at 9:34 pm
  
  Perfect! Have an awesome one April!
Rita Campbell on November 27, 2015 at 8:16 pm

Holy hell, I wasn’t expecting that!
Reply
- Ashley Dale Grant on November 27, 2015 at 9:35 pm
  
  Its sneaky right!? Fast and furious!
Jessica Graham on November 28, 2015 at 9:00 am

Took Thursday and Friday off because I worked out 4 times in 3 days. Body needed the rest, and this was a super fast sweat session. Not to mention I did it in front of the fire….super hot and extra calories burnt!
Reply
- Ashley Dale Grant on November 28, 2015 at 12:28 pm
  
  Oh wow its like hot RF instead of hot yoga! Lol. Intense. Good work!
Patricia Patricia on November 28, 2015 at 10:04 am

Awesome effective sat morning workout Ty ash
Reply
- Ashley Dale Grant on November 28, 2015 at 12:28 pm
  
  Short and effective! I like it! Enjoy your day Pat!
Jenn Petrie Morrison on November 28, 2015 at 12:02 pm

my legs are going to hurt tomorrow.
Reply
- Ashley Dale Grant on November 28, 2015 at 12:29 pm
  
  That means you’re pushing hard on your own. I like it!
Kristin Goodwin on November 28, 2015 at 1:42 pm

Done! Quick but tough!
Reply
- Ashley Dale Grant on November 29, 2015 at 11:01 am
  
  Sweet!!
Ashley Klatt on November 28, 2015 at 2:37 pm

Great quick Saturday workout! Thank you
Reply
- Ashley Dale Grant on November 29, 2015 at 11:01 am
  
  Awesome!
Andrea Was on November 29, 2015 at 12:08 pm

Nice little and effective workout… thanks Ash!
Reply
- Ashley Dale Grant on November 29, 2015 at 12:34 pm
  
  You’re welcome! So happy you fit it in and thought it was effective!
Angelika Henning on November 29, 2015 at 6:07 pm

All doNE
Will definitely do that again!
Reply
Ashley Gabel on November 29, 2015 at 7:47 pm

Short and sweet.
Reply
- Ashley Dale Grant on November 30, 2015 at 9:44 am
  
  Ash you’re too sweet! You rock.
Orla Canning on November 30, 2015 at 9:18 pm

a little behind … but finished this one! I will catch up !
Reply
Karen Williams on December 1, 2015 at 7:51 pm

A great one for me to come back to – you wearing the van halen shirt and a link to Eddies guitar solo awesome!!

I hope to stay on track after a long break!!
Thanks
Reply
- Ashley Dale Grant on December 1, 2015 at 8:05 pm
  
  Karen it is so awesome to see you on here again! I’ve missed you! This is the month to take control before the holidays get the best of you. You just started December off right!
sandra on December 2, 2015 at 6:09 am

This one had my thighs burning for 3 days! Love the short, intense ones.
Reply
- Ashley Dale Grant on December 2, 2015 at 8:14 am
  
  Awesome! We’re trying to keep most of them short during the busy season. More to come…and thanks for sharing you were sore. You know I love that Lol.
April Patch on December 3, 2015 at 8:14 pm

Potluck #1 for December – extra workout complete!
Reply
- Ashley Dale Grant on December 3, 2015 at 8:26 pm
  
  Nice work! Feels good to enjoy the holidays along with an extra sweat season ;)
Bobbi Wignall on December 4, 2015 at 7:44 am

There was no way I was doing the 40 minute one today so thought I’d finally get to this one. Short and sweet, perfect for a Friday morning! Thanks!
Reply
- Ashley Dale Grant on December 4, 2015 at 9:03 am
  
  Awesome! The 40 minute one will be waiting for you when you have time. Just pumped you did something ;)
Patricia Patricia on December 20, 2015 at 1:16 pm

Awesome quick sweat on. Was looking for a quick effective one. Ty Ash. Happy Sunday
Reply
- Ashley Dale Grant on December 21, 2015 at 5:23 pm
  
  Lovely! Glad you enjoyed the quickie Pat! Hehe.
Patricia Patricia on December 29, 2015 at 11:45 am

Dud this quickly with Nicole’s quick ab and feeling awesome. Ty ladies.
Reply
- Ashley Dale Grant on December 29, 2015 at 7:14 pm
  
  Nice work! You must be feeling awesome!
Julie on November 15, 2021 at 12:21 pm

I struggled hard through this one ( still feeling the workout I did on Saturday, I was hungry, and just not feeling it 100%). But hey, I showed up and moved my body. I’ll take the dog for a walk later and shovel some snow to get some extra movement in today and hopefully be feeling it more tomorrow!
Reply
- Ashley Dale Grant on November 15, 2021 at 1:02 pm
  
  Showing up for yourself is enough Julie! Moving the body, waking it up…it’s all enough. You rock!
Sandra T on November 17, 2021 at 6:30 am

Intense, done, feeling strong.
Reply
- Ashley Dale Grant on November 17, 2021 at 1:19 pm
  
  YOU. ARE. STRONG.
Jenn169 on November 18, 2021 at 6:23 pm

Nice quick sweaty session. My 5 year old son joined me.
Reply
- Ashley Dale Grant on November 26, 2021 at 5:27 am
  
  That is amazing he joined you! Love that!!

14 Minute Power Workout

58 Comments

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