14 Minute Static, Pulse & Plyo Workout
Print Workout Here
An oldie but goodie style to work your muscles in a different style. A nice quick workout that won’t get you too sweaty, but will pick your energy up!! Keep this one in your pocket for those days you’re traveling, in a rush, or tired, but simply need to move.
What you will need:
- Just yourself ;)
Warm-Up:
- 2 minutes simulated jump rope, burpees or whatever gets you warm!
Workout: We’re going to start with the first two exercises, and add one exercise on each set.
- Static squat hold/Chair pose – An excellent exercise to work your core, quads, and endurance. Have your heels directly under your hips, knees pointing forward, bum back, weight in the heels, and the back flat.
- Static lunge hold, right – With your right leg in front 3-4 feet, drop both legs 90 degrees at the knees, keep your chest proud, your back flat, and your shoulders over top of your hips. Don’t leave too far forward, or too far back. Hold it here nice and low!
- Static lunge hold, left – Same as above on the opposite side.
- Plank hold – On your elbows, with the directly underneath your shoulders, keep your hips in line with your shoulders (no sagging of the hips), abs in tight, and
- Pulsing squats – Same as above, with an added pulse. Don’t pulse to fast, or too high. Keep it low and controlled.
- Pulsing lunge, right – Same as above, with a nice controlled pulse, focusing on the pulse through the back leg the most.
- Pulsing lunge, left – Same as above.
- Plank pulses/pushes – Holding the same plank, but using your toes to push forward and back for a little ‘pulse’.
- Squat jumps – Here is your plyo! Jump as high as you can, and sit it down nice and low when you land. Make this explosive, and have it count…we’re only doing it once!
Modification: If you can’t jump or need a break, repeat the hold or pulse again. - Stationary lunge jumps, right – Holding a lunge with the right leg in front, you’re going to ‘hop’ both feet off the ground, for a little plyo. Sink down nice and low when you hit the ground so you’re gentle on your knees.
- Stationary lunge jumps, left – Same as above on the opposite side.
- Plank jacks – Holding your plank with your feet together, you’re going to jump your feet out into a ‘V’ and then back in again.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
I’m definitely awake now lol. Thanks Ash, I will bookmark this one for when I need a quick energizing workout!
Oh yay! I’m glad you felt so awesome after you’re bookmarking it!! Nice!!
First post partum workout!!! And boy, did I struggle through it lol longest 14 mins ever! ??
THIS MAKES ME SO HAPPY!!
This was my 3rd RF workout in 3 days so my legs are screaming! Feeling awesome but looking forward to my rest day tomorrow!
I imagine they are!! Enjoy that rest day. You deserve it after all this hard work!
Tough one!
Have a beauty long weekend!
Right back at you!!!
Only done 1 workout in the last 2 weeks and man am I missing it!!! And I’m starting to get a cold. So this was a great short one to get back into the swing of it before I attempt yesterdays workout lol Thanks Ash!
I don’t drop f bombs but man did I ever feel like it on more than one occasion today!! I feel so good now that it is done though!
One workout remains between me and success, the 1000 rep badass workout, I’ve done it either 2 or 3x before, I don’t remember but I honestly think it’s the hardest RF one I have ever done. So a fitting way to end year 2 with it! Like every cool girl I’ve saved it for tonight (Friday). I need many hours rest today now in preparation to combat that and then I’m taking the weekend off!! Wrap up post Sunday! So this is really my mental pep talk to myself. Thanks for listening! ,)
Wow you went for this today!! You’re a machine!! Make sure you hydrate and eat lots of healthy calories so you’re ready to take on the 1000 rep badass workout tonight. Your body will thank you for it!!
Wow that was a quick but tough one legs killer. Off to walk the dog on a beauty Friday ty ash
Anytime Pat!! I hope you’re enjoying your long weekend and sending your daughter off to university!! How is that possible?!
Good lil burner!! I’ll be using this one on my crazy days…
All my days are ? I should do this all the time lol
That’s a burn I wasn’t really ready for this morning but I’m ready for the day now!
I bet you are! Great job Jenn!! Happy long weekend!
Loves these workouts. Thanks Ash ?️♀️
Yowzas! Was glad for a short one while on holiday with my family, and this one surprised me! Did it in a hotel room with my kiddo watching the iPad and my husband checking email. Needless to say, I put on a colourful show, lol!!
Haha that’s amazing!! You’re awesome Eran!! So dedicated. Enjoy your holiday!
Done and sweatier and burning more than I thought I would…good one Ash
Nice Kim! So happy when I see you comment! Way to start your weekend!!
Quads are dying !
Loved the feel afterwards of this one. Going to do this workout again loved it. Thanks Ash
Yay!!
A real quad burner!
Sure is!!!
Holy shit balls my legs are quaking! Thanks for the quickie
Haha quacking. Love that!!!
Lol I love reading my old comments! My legs are still quaking ? lol
Wowie zowie is right! Really tough but equally enjoyable! Thanks Ash!
Omg my legs are killing
It’s crazy how much those pulses work!!!
felt the burn for sure W/O #1 …my bad this week
Not to worry!! We’re always here for you!!
kicked butt for a quickie,Thanks Ash
I like how you went and found this to do!! I bet you’re feeling it on day two!!
I apologize for all the f ? I dropped during this workout. ?
Hahaha. But no need to apologize. I encourage a well-places F ?
That was a rough 14 minutes. I lost count of how many times I whined omg haha, thanks for the burn Ash!
It makes me super happy to hear that!! Let it out to get it out ??
That was insane and thank you :)
You are most welcome, friend!!!
loved it! Quick, yet I’m a sweaty mess!!
Just like I like them too!!
Hells yesssss!!
I thought this would be on the easier side since it was quick, but it was a good challenge. I definitely had to swear myself through the burn!
Haha amazing!! I love hearing that. Way to rock it on this rainy day.
That got the heart pumping and the legs burning
You never seem to amaze me with your dedication Jen. Thanks for being you ❤️
Good one. Added your 20 minute video with this workout. Sweaty mess.
Nice work Ash :)
That was great and I was dying!! Still am ??
The short ones are intense!! Nice work Lauren!
That was awesome and that hurt me too.
You pushed hard then! Great job!
Great way to start the week! It was hard for sure
I agree!! Hope it’s been a great week so far!
Yup I still swore at you during this one! The burn is unreal.
I agree! Nothing makes me burn like these ones!
Burn baby burn! Bookmarked it..excellent workout for when i need a quick one!
One word… shit!
Shit as in shiiiiit gurl! That was tough. Had to clarify ?
I pick up what you’re putting down!! HEHE
HAHAHA!! Love it!
definitely got sweatier than I thought I would lol. Great workout, thanks Ash!
Great one to start a Friday!
Thanks Asj
That is a tough one even though it’s so short! Love the burn ?
Short but tough….just like me :)
Done! Looked for a short one today as I’m pretty sore from yesterday!
3rd time doing this workout, I don’t think I got as sweaty this round (I took it a bit easier today), but still definitely felt it. My legs are jelly!
Done!
You sure know how to make 14 minutes count! Sweating and loving the burn,
Burn baby burn ?
Oh the ? burn