15 to 1 Drop Set Workout

by Ashley Dale Grant | Apr 17, 2015 | Body Weight Workouts, Drop Set, Members, Weighted Workouts, Workouts | 220 comments

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15-1 Drop Set Workout
Print Workout Here

This is a great workout to do when you’re in a pinch. It’s super quick, but works your big muscles, so it’s burns lots of calories. Today, with instruction, warm-up and cool-down, I only need 20 minutes of your time. Let’s do this!

What you will need:

Dumbbell weights or just yourself!

Warm-Up

3 minutes of jump rope

Workout: 15-1
Today, you will be doing both exercises for 15 reps, 14, reps, 13 reps, etc. until you reach 1 rep!

Squat with bicep curl – Stand with your feet hip distance apart, and drop that butt to knee level to work those legs, and then complete a bicep curl with your elbows tucked in nice and tight when you stand up straight.
Modification: If you don’t have weights, do some jump squats instead and kick up that cardio!
Bent over back rows, right side – With your feet in a ‘warrior’ stance, bend your left knee 90 degrees and then drop your left elbow on top for support. Straighten that back out as much as you can, and keep your spine neutral for good posture. From here you’re going to ‘row’ your right arm up by bending it and lifting that elbow to just above your back. Look for a mid-back contraction in-between your shoulder blades.
Modification: If you’re doing this exercise without weights, you will need to get down into a plank position and alternate lifting and bending your elbows up to work your back. Don’t stop when you reach 15 reps, go until I’m done both sides!
Bent over back rows, left side – Same as above but on the opposite side.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Let’s get sweaxy!
Ashley Dale Grant

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220 Comments

Patricia Patricia on April 18, 2015 at 10:06 am

Great fast workout. :)
Reply
- Ashley Dale Grant on April 18, 2015 at 12:28 pm
  
  I know right?! Glad you enjoyed it. Have a great weekend Patricia!
Kaitlin Keefer on April 21, 2015 at 7:03 am

Finished before work – since we did the back rows yesterday I decided to do the plank modification instead!
Reply
- Ashley Dale Grant on April 21, 2015 at 7:19 am
  
  Good call! Have a great day Kaitlin!
Patricia Patricia on May 8, 2015 at 6:53 am

Happy Friday. Great early workout :)
Reply
- Ashley Dale Grant on May 8, 2015 at 8:47 am
  
  Good for you lady. Happy Friday!
Brittney Boone on May 8, 2015 at 7:17 am

I’m surprisingly sweaty! Thanks Ash! (Off to Vegas now… But don’t worry, I’ve written down some “hotel-friendly) workouts,
Reply
- Ashley Dale Grant on May 8, 2015 at 8:48 am
  
  Wow I liked how you snuck a workout in before you left. Have fun in Vegas and enjoy yourself too!!
Patricia Best on May 8, 2015 at 8:46 am

This sounded like an easy workout but it definitely was not! I love how quick it was too – I was able to squeeze in it before the baby woke up! Thanks!
Reply
- Ashley Dale Grant on May 8, 2015 at 4:38 pm
  
  That is THE BEST! Love hearing that Patricia!
Krista Melville on May 8, 2015 at 8:52 am

done :) thank you
Reply
- Ashley Dale Grant on May 8, 2015 at 4:34 pm
  
  My pleasure! Happy Friday!
Rebecca Procter on May 8, 2015 at 8:55 am

Done and done! Happy Friday! :)
Reply
- Ashley Dale Grant on May 8, 2015 at 4:35 pm
  
  Happy Friday to you! You rock for jumping on the Wagon so diligently Rebecca!
Jessica Graham on May 8, 2015 at 10:43 am

done! short and sweet!
Reply
- Ashley Dale Grant on May 8, 2015 at 4:35 pm
  
  Just the way I like them ;)
Carol-Anne Fraser on May 8, 2015 at 11:46 am

I am surprised at how much I am sweating! Loved how the descending reps psyched me out to think I wasn’t doing that many! About half way through my lower back was starting to hurt… Is that normal or does that mean I was doing something wrong?
Reply
- Ashley Dale Grant on May 8, 2015 at 4:38 pm
  
  That’s very common with back rows if you have weak abs or your back isn’t flat. Really check in with your form and maybe check in a mirror. I always say try to look like a porn star when you’re doing it.. tits up and ass out as much as you can. If you follow me on instagram I could do a quick like video for you.
Krista McLean on May 8, 2015 at 1:42 pm

Did it! I actually did this one a couple of weeks ago as well so I did plank rows instead of the back rows to switch it up a bit.
Reply
- Ashley Dale Grant on May 8, 2015 at 4:39 pm
  
  BADASS Krista! Kicking it up a notch Miss Hardcore. Love it.
Carolyn Stanbrook on May 8, 2015 at 4:55 pm

Loved it! Thanks Ash!
Reply
- Ashley Dale Grant on May 8, 2015 at 5:27 pm
  
  It’s my pleasure Carolyn! Just love that I get to train you again ;)
Kerri-Ann Kelly on May 8, 2015 at 5:22 pm

I am soaked. The best was rep number 1. Bahahaha
Thanks Ash
Reply
- Ashley Dale Grant on May 8, 2015 at 5:27 pm
  
  I know it almost seems silly at that point but you need to finish it off right?! Enjoy your weekend!
Angelika Henning on May 8, 2015 at 6:19 pm

Nice short workout and yet I am still sweaty!!
Reply
- Ashley Dale Grant on May 8, 2015 at 8:02 pm
  
  That frigging rocks doesn’t it!?
Jennifer Wiggans on May 8, 2015 at 7:14 pm

Happy Friday … cheers!
Reply
- Ashley Dale Grant on May 8, 2015 at 8:02 pm
  
  Happy Friday to you Jenn!!!
Dena Lawhorne on May 8, 2015 at 9:16 pm

Loved it! Short and sweet! I love that the workouts are short enough that after working all day, then doing work outside, I was still able to come in and get a workout in at almost 9 pm
Reply
- Ashley Dale Grant on May 9, 2015 at 7:02 am
  
  Making them short leaves no excuses and still gets you in great shape. I couldn’t do it any other way now!! Good work Dena!
Kaitlin Keefer on May 9, 2015 at 4:05 am

DOne! Have a great weekend!
Reply
- Ashley Dale Grant on May 9, 2015 at 7:03 am
  
  Holy shit that’s early for a Saturday. Have a good one Kaitlin!
Amanda McCauley on May 9, 2015 at 9:57 am

Done! Off to drink a patio beer! (kidding)
Reply
- Ashley Dale Grant on May 9, 2015 at 1:07 pm
  
  Haha that’s OK if you do!! We work hard and eat clean to do that kinda stuff here and there!
Dawn Phillips on May 9, 2015 at 10:07 am

Omg I loved this one. I am dripping sweat and feeling awesome happy Saturday
Reply
- Ashley Dale Grant on May 9, 2015 at 1:07 pm
  
  Happy Saturday to you Dawn. Thanks for joining me!
Rita Campbell on May 9, 2015 at 10:08 am

Killed it! Feeling super successful (and sweaty) from that one!
Reply
- Ashley Dale Grant on May 9, 2015 at 1:07 pm
  
  Unbelievable! Awesome work Rita!! Feels good doesn’t it?!
Angela Wood on May 9, 2015 at 10:14 am

Wow! Had to put you on pause because I couldn’t keep up, but DONE!
Reply
- Ashley Dale Grant on May 9, 2015 at 1:08 pm
  
  Wahoo! You didn’t give up. Good for you
  Enjoy that pause button until you get stronger!
Andrea Was on May 9, 2015 at 10:16 am

I loved that workout!! Thanks Ash!
Reply
- Ashley Dale Grant on May 9, 2015 at 1:08 pm
  
  My pleasure Andrea!! Thanks for joining!
Ashley Klatt on May 9, 2015 at 10:18 am

Done! I am soaked … Great for a Saturday :)
Reply
- Ashley Dale Grant on May 9, 2015 at 1:08 pm
  
  Wonderful! Enjoy your weekend lady!
Ashley Savage on May 9, 2015 at 11:29 am

Wore gym clothes to work and did this on lunch and now I’m a sweaty mess lol
Reply
- Ashley Dale Grant on May 9, 2015 at 1:09 pm
  
  Wow that’s impressive Ash. You’re on such a good roll. Maybe take a change of clothes next time lol
Rachel Tammerand on May 9, 2015 at 1:32 pm

Great workout- thank u
Reply
- Ashley Dale Grant on May 10, 2015 at 10:24 am
  
  My pleasure!!!!
Megan Staples on May 9, 2015 at 2:23 pm

I have to work on my skipping :) thank you for your message about the weekends & finding balance- just what I needed today :)
Reply
- Ashley Dale Grant on May 10, 2015 at 10:24 am
  
  I totally understand and I’m happy it was helpful!!!
Kate Stock on May 9, 2015 at 5:11 pm

Well that was the quickest little exercise ever! Flew by in no time (or maybe I’m numerically challenged and screwed up or something lol
Reply
- Ashley Dale Grant on May 10, 2015 at 10:25 am
  
  Nope you’re just getting stronger and enjoying it more!!! Hehe
Nicole Ansell on May 9, 2015 at 6:02 pm

done!
Reply
- Ashley Dale Grant on May 10, 2015 at 10:25 am
  
  Awesome sauce!!
Sarah Rawlingson on May 9, 2015 at 6:29 pm

Great workout! Loved it. I went for a small bike ride after as well because it was so beautiful out! :D
Reply
- Ashley Dale Grant on May 10, 2015 at 10:25 am
  
  Wasn’t it a beauty yesterday! Good for you lady!!!
Jennifer Minnie on May 9, 2015 at 7:38 pm

Love drop sets!!! Warm up almost did me in though :)

Thanks Ashley.
Reply
- Ashley Dale Grant on May 10, 2015 at 10:26 am
  
  Haha yes people can say that at the beginning!! You’ll get there Jenn. Love seeing you sweat twice this week with me.
Kyla Thistle on May 10, 2015 at 7:34 am

Done!!
Reply
- Ashley Dale Grant on May 10, 2015 at 10:26 am
  
  Double whammy this weekend!! Good for you!
Jo-Anne Harvey on May 10, 2015 at 8:50 am

DONE!
Reply
- Ashley Dale Grant on May 10, 2015 at 10:27 am
  
  Yay happy mothers day Jo!!! Thanks for starting your day with me
Michelle Snowden on May 10, 2015 at 9:30 am

Mother’s Day workout! Done
Reply
- Ashley Dale Grant on May 10, 2015 at 10:27 am
  
  Love that!! Happy Mothers Day Michelle! Enjoy your day.
Andrea Was on May 10, 2015 at 5:18 pm

Hi Ash, I did this workout a second time as suggested in your weekend sabotage email. Hope you had a great weekend!
Reply
- Ashley Dale Grant on May 11, 2015 at 8:08 am
  
  Amazing!! That email really got to a couple people. Unreal!!
Breanne Whittaker on May 10, 2015 at 6:39 pm

Perfect Sunday workout for me! Thanks!
Reply
- Ashley Dale Grant on May 11, 2015 at 8:08 am
  
  My pleasure!
Rosilyn Boone on May 10, 2015 at 10:10 pm

done
Reply
- Ashley Dale Grant on May 11, 2015 at 8:09 am
  
  Beauty!
Kathryn on May 11, 2015 at 10:50 am

Workout Completed!! I’m a little delayed as I went for some long runs this weekend. Doing Monday’s workout tomorrow. Thanks!
Reply
- Ashley Dale Grant on May 11, 2015 at 11:14 am
  
  No problemo! I don’t want you doing two workouts in one day so it’s good you waited. Enjoy your day Katheryn!
Stefanie Puckrin on May 12, 2015 at 8:47 am

Done – better late than never!
Reply
- Ashley Dale Grant on May 12, 2015 at 9:16 am
  
  Definitely! Good work!
Michelle Fraser on May 12, 2015 at 11:13 am

Finished this one as well! Seems easy at the beginning but by the end my heart is pumping and I’m sweating! Slowly catching up!!
Reply
- Ashley Dale Grant on May 12, 2015 at 3:45 pm
  
  Drop sets are sneaky like that. Good work Michelle!
Mandy Baragar on May 12, 2015 at 3:08 pm

Yay, I liked that one. I think that means I need to up my weights lol. I also did your Instagram video today too! Killin it this week :)
Reply
- Ashley Dale Grant on May 12, 2015 at 3:50 pm
  
  Wow good work lady!! Love that!!!
Jackie McDonald on May 12, 2015 at 6:47 pm

Done! Flew by… Started off feeling easy but ohh man my muscles are burning now
Reply
- Ashley Dale Grant on May 12, 2015 at 8:53 pm
  
  Yahoo!!! Burn baby burn!!
Allethia Francis on May 16, 2015 at 8:08 am

Perfect for today…was feeling tired and sore but once i got going in the warm up i felt better. Yeah done!
Reply
- Ashley Dale Grant on May 16, 2015 at 4:43 pm
  
  Amazing! Keep that in mind on a day you’re just not feeling it…You’ll always warm up and feel awesome after!
Ashley Chernis on May 31, 2015 at 3:50 pm

This was the perfect workout for me today!!! Been sick so cardio was out of the question but I’m working on strengthening my arms and shoulders, I’m proud to say that my shoulder made it through the whole workout!!! GO ME !
Reply
- Ashley Dale Grant on June 1, 2015 at 5:58 pm
  
  Yay!!! Not only did your shoulders make it through but you did a workout on the weekend. Yahoo!!!
Ashley Gabel on June 14, 2015 at 8:21 pm

Just did this workout. Added some abs in there. Love it. :)
Reply
Jessica Sabiston on December 9, 2015 at 6:00 am

Fave to date! Though my legs are tired from so many squats this week!
Reply
- Ashley Dale Grant on December 9, 2015 at 1:18 pm
  
  Wow that’s awesome to hear from one strong chick like you ;)
Patricia Best on December 9, 2015 at 8:48 am

Short but sweaty….my favourite! Thanks!
Reply
- Ashley Dale Grant on December 9, 2015 at 1:19 pm
  
  So pumped you liked it…and got sweaty lol
Carolyn Willson on December 9, 2015 at 3:46 pm

Nice quickie (snicker)
Reply
- Ashley Dale Grant on December 9, 2015 at 6:24 pm
  
  Haha I’m good for those ;)
Kaitlin Keefer on December 9, 2015 at 5:51 pm

Love a good quickie ;)
Reply
- Ashley Dale Grant on December 9, 2015 at 6:24 pm
  
  Me too Kaitlin, me too!
Kristin Collins on December 9, 2015 at 5:53 pm

Tossed this on to the end of Monday’s workout and now I feel smashed loving it!
Reply
- Ashley Dale Grant on December 9, 2015 at 6:25 pm
  
  I bet you are! Well done!
Jennifer Wiggans on December 9, 2015 at 6:21 pm

Love weight workouts. Surprising how much I sweat
Reply
- Ashley Dale Grant on December 9, 2015 at 6:26 pm
  
  I know even if I go slow I sweat my ass off!
Ashley Klatt on December 9, 2015 at 7:59 pm

i’m very sweaty after that! Good workout
Reply
- Ashley Dale Grant on December 10, 2015 at 8:10 am
  
  Nice!
Jillian Churly on December 9, 2015 at 8:23 pm

Short and sweaty! Great workout when short on time:). Thanks Ash!
Reply
- Ashley Dale Grant on December 10, 2015 at 8:10 am
  
  Awesome! Glad you could fit it in Jillian!
Nicky Burns on December 9, 2015 at 8:44 pm

Well, I didn’t get home until 8 and debated not working out, but glad I did and this was perfect for the late night I had at work!
Reply
- Ashley Dale Grant on December 10, 2015 at 8:11 am
  
  Lovely! Definitely leas daunting when you know its fast after a long day at work.
Kristin Goodwin on December 9, 2015 at 9:15 pm

Upped my weight today but had to drop down to normal weight at 11-reps for back rows. Guess I will get there one day!
Reply
- Ashley Dale Grant on December 10, 2015 at 8:11 am
  
  Totally! At least you went up on some of them!
Andrea Was on December 9, 2015 at 11:07 pm

That was surprisingly sweaty!! Hope this workout won’t keep me up too late but glad I was able to fit it in today:)
Reply
- Ashley Dale Grant on December 10, 2015 at 8:12 am
  
  Haha yes I hope you were able to fall asleep…I know the feeling!
Heather Byers on December 10, 2015 at 6:02 am

…….and sweaty! I mean DONE!
Reply
- Ashley Dale Grant on December 10, 2015 at 8:13 am
  
  Awesome way to start your day Heather!
Catrina on December 10, 2015 at 6:05 am

Great workout!!
Reply
- Ashley Dale Grant on December 10, 2015 at 8:13 am
  
  Perfect! Have an awesome day Catrina.
Bobbi Wignall on December 10, 2015 at 8:06 am

Woke up late and thought this would be an easy one to sneak in – boy was I wrong!!! Am off to wash my hair because I am dripping sweat!!!
Reply
- Ashley Dale Grant on December 10, 2015 at 8:14 am
  
  Haha yes they’ll get you! Have a great day Bobbi!
Kim Judd on December 10, 2015 at 9:38 am

I loved this workout ..
Reply
- Ashley Dale Grant on December 10, 2015 at 1:11 pm
  
  Awesome! I’ll do more of them…I’m just working into the new year with videos so you may have to wait a bit!
Jaimie Bartlett on December 10, 2015 at 3:45 pm

A day late, but challenge #5 done! Great workout today. Didn’t have the heaviest weights but realized I could easily hold both in one hand for the back rows. Thanks Ash!
Reply
- Ashley Dale Grant on December 11, 2015 at 9:39 am
  
  Nice work! That rocks to see progress!
Angelika Henning on December 10, 2015 at 6:36 pm

Enjoyed that!
Reply
- Ashley Dale Grant on December 11, 2015 at 9:39 am
  
  💪💪💪
Ashley Savage on December 10, 2015 at 10:59 pm

Al done your so fast lol
Reply
- Ashley Dale Grant on December 11, 2015 at 9:40 am
  
  I like then quick :p
Jo-Anne Harvey on December 12, 2015 at 9:56 am

Awesome!
Reply
- Ashley Dale Grant on December 12, 2015 at 10:44 am
  
  👌
Jenn Petrie Morrison on December 12, 2015 at 12:12 pm

squats and bicep curls are my fav
Reply
- Ashley Dale Grant on December 12, 2015 at 3:05 pm
  
  Perfect!
Roxanne Crooks on December 12, 2015 at 1:50 pm

thankyou
Reply
- Ashley Dale Grant on December 12, 2015 at 3:05 pm
  
  You’re welcome Roxanne!
Ashley Gabel on December 12, 2015 at 3:17 pm

Done :)
Reply
- Ashley Dale Grant on December 12, 2015 at 3:19 pm
  
  Sweet!
Michelle Snowden on December 13, 2015 at 8:29 am

Done!
Reply
- Ashley Dale Grant on December 13, 2015 at 1:22 pm
  
  👌 nice work
April Patch on December 13, 2015 at 8:09 pm

All done – 6/6 this month, December will be 12 for 12 plus that bonus week! (This is me pumping myself up lol)
Reply
- Ashley Dale Grant on December 14, 2015 at 2:28 pm
  
  Nice worn April! Love it ;)
Jessica Hambleton-Bojda on January 2, 2016 at 7:33 pm

was able to get through the top half….
Reply
- Ashley Dale Grant on January 2, 2016 at 10:34 pm
  
  Jess as long as you’re attempting them I am more than happy! You’ll get there ;)
Catrina Visser on November 9, 2016 at 5:38 am

Done!
Reply
- ADRAdmin on November 9, 2016 at 8:12 pm
  
  Excellent! Love your early morning workouts. Very impressive!
Andrea Was on November 9, 2016 at 5:41 am

That was a good fast workout!
Reply
- ADRAdmin on November 9, 2016 at 8:13 pm
  
  I’m sure which is exactly what you early risers like for a workout ;)
Michelle Fraser on November 9, 2016 at 7:17 am

Woke up early to get the workout in today! Great quick sweaty workout :)
Reply
- ADRAdmin on November 9, 2016 at 8:13 pm
  
  Amazing! Michelle I hope you’re damn proud of yourself for working out so hard during your pregnancy.
Michelle on November 9, 2016 at 7:41 am

Done sista!!
Reply
- ADRAdmin on November 9, 2016 at 8:14 pm
  
  Boom!! Look at you. BACK. ON. TRACK.
Lisa Zapfe on November 9, 2016 at 8:02 am

great way to start the day! Thank you!
Reply
- ADRAdmin on November 9, 2016 at 8:14 pm
  
  You’re most welcome Lisa! Love to see you utilizing ‘nap time’ for some ‘me time’.
Kendra Lawrence on November 9, 2016 at 5:16 pm

Done!
Reply
- ADRAdmin on November 9, 2016 at 8:15 pm
  
  Between this and your green juice, I hope you’re feeling like one badass chick today!
Jennifer Wiggans on November 9, 2016 at 5:18 pm

Done! 15 rep drop down sounded better then it was to complete it!
Reply
- ADRAdmin on November 9, 2016 at 8:15 pm
  
  I bet it did! LOL. Love the two back to back today Jen. Nice work.
Ashley Gabel on November 9, 2016 at 7:42 pm

Done good one.
Reply
- ADRAdmin on November 9, 2016 at 8:16 pm
  
  Amazing. Nice work Ash!
April Patch on November 9, 2016 at 8:05 pm

Sweaty! Cameron did warm up and 15-12 with me. He just finished 45 minutes of dance prior, but was excited to work with Ashley today lol
Reply
- ADRAdmin on November 9, 2016 at 8:16 pm
  
  You have no idea how much I love to hear that. You’ve clearly made such an amazing impression on him when it comes to working out…so much so he wants to join in. You’re awesome April. Tell Cameron he’s pretty amazing too ;)
Angelika Henning on November 10, 2016 at 8:28 am

Did this last night. Super fast and super sore!
Reply
Ashley Savage on November 11, 2016 at 1:41 pm

Bit behind in the workouts but trying to catch up. Went for an hour and a half walk today.
Reply
- ADRAdmin on November 11, 2016 at 5:22 pm
  
  Wow what a walk!! Amazing Ash!
Patricia Best on November 12, 2016 at 6:45 am

Just getting to this Wednesday workout now but feeling great!
Reply
- ADRAdmin on November 13, 2016 at 7:22 pm
  
  So happy to see you kicked ass twice this weekend!!
Catherine Evans on November 13, 2016 at 2:55 pm

Good one. Thanks.
Reply
- ADRAdmin on November 13, 2016 at 7:26 pm
  
  You’re most welcome! Thank for fitting me in during your weekend ;)
Kristina Bergeron on November 14, 2016 at 7:56 pm

I fell behind last week so just got this in. Feeling strong and tossed in my 10 burpees for the challenge. Plan to be caught up by Thursday hopefully!
Reply
- ADRAdmin on November 16, 2016 at 8:16 pm
  
  Soo…..how are you doing?! Catching up Kristina?! You can do it!
ashley Klatt on December 31, 2016 at 12:10 pm

All done!
Reply
- Ashley Dale Grant on December 31, 2016 at 12:27 pm
  
  Nice work Ash!!
Andrea Was on September 12, 2017 at 8:14 am

Wow, that was sweatier than I thought it would be. Quick and efficient too. Sometimes I felt like you were doing the bent over back rows a bit too fast for me since I have a longer reach. I started those before your count so I could do each rep properly and not messy trying to keep up. You caught up to my count most of the time lol. Thanks Ash!
Reply
- Ashley Dale Grant on September 12, 2017 at 3:10 pm
  
  Never considered that for different limb size. You’re totally right!!
lisakvapil on September 12, 2017 at 10:55 am

DONE! That was a good one…I’m sweaty :)
Reply
- Ashley Dale Grant on September 12, 2017 at 3:11 pm
  
  That’s what I like to hear!!
Leslie Barton on September 12, 2017 at 2:44 pm

Good and sweaty!
Reply
- Ashley Dale Grant on September 12, 2017 at 3:11 pm
  
  Lovely!!
Patricia Best on September 12, 2017 at 7:43 pm

Just what I needed tonight! Thanks!
Reply
- Ashley Dale Grant on September 12, 2017 at 9:18 pm
  
  Perfect!!!! ??????
goodwink on September 12, 2017 at 9:03 pm

Loving these quick ones for during the week!
Reply
- Ashley Dale Grant on September 12, 2017 at 9:19 pm
  
  You and me both!!
Lisa Zapfe on September 13, 2017 at 7:56 am

super sweaty!!! thank you!!
Reply
- Ashley Dale Grant on September 13, 2017 at 7:48 pm
  
  Lovely!! You’re welcome!
Rita Campbell on September 13, 2017 at 1:57 pm

You are a machine! I had to pause it a few times to catch up to you! Feeling great though!
Reply
- Ashley Dale Grant on September 13, 2017 at 7:50 pm
  
  I had my moments of wanting to turn it off, so I get it lol. Way to hang in there Rita!
Nicole Smith on September 13, 2017 at 2:20 pm

Loved this one!
Reply
- Ashley Dale Grant on September 13, 2017 at 7:50 pm
  
  Perfect!! So quick yet efficient.
l_ashbourne on September 13, 2017 at 5:07 pm

Done!!!
Reply
- Ashley Dale Grant on September 13, 2017 at 7:50 pm
  
  Boom!!
Ashley Gabel on September 13, 2017 at 8:14 pm

Done thanks Ash.
Reply
- Ashley Dale Grant on September 15, 2017 at 5:43 am
  
  ????
esudds on September 14, 2017 at 1:33 pm

done! Thanks Ashley!
Reply
- Ashley Dale Grant on September 15, 2017 at 5:43 am
  
  My pleasure!!
Jackie McDonald on September 14, 2017 at 3:05 pm

Felt the burn… I’m feeling Good & sweaty! Thanks :)
Reply
- Ashley Dale Grant on September 15, 2017 at 5:44 am
  
  My pleasure!!! Anytime ?
Angelika Henning on September 14, 2017 at 7:07 pm

Done
Getting caught up. Feels great!
Reply
- Ashley Dale Grant on September 15, 2017 at 5:44 am
  
  So happy to see it!!! ????
Stephanie Fraser on September 14, 2017 at 11:26 pm

Getting back on my workout routine even though I’m away. I love that I can do these while I am in East Africa!
Reply
- Ashley Dale Grant on September 15, 2017 at 5:46 am
  
  Wow that’s the first time someone has taken us to Africa!!! I’m so pumped you did this while away, and saw it as an opportunity to get back on track. Great job lady!!
aprilhaze on September 15, 2017 at 8:38 am

Done! I am feeling progress already (this was workout 4). Squats are already coming easier to me :) Also, seeing your cats walk by made that workout so much more enjoyable!! <3
Reply
- Ashley Dale Grant on September 16, 2017 at 4:11 pm
  
  I’m so pleased you’re not only seeing progress but enjoying he videos while doing them!!
Ashsavage on September 15, 2017 at 10:50 am

Loved it
Reply
- Ashley Dale Grant on September 16, 2017 at 4:12 pm
  
  Knew you would!!!
April Patch on September 15, 2017 at 8:30 pm

Sweaty Friday – the best kind! Have a wonderful weekend!
Reply
- Ashley Dale Grant on September 16, 2017 at 4:13 pm
  
  I hope your weekend has been everything awesome sauce!!
Jennifer Wiggans on September 16, 2017 at 10:19 am

Arms are jello
Thanks for the Saturday sweat…I was dripping
Reply
- Ashley Dale Grant on September 16, 2017 at 4:15 pm
  
  Yahoo!!! Nice work Jen ??
Andrea Was on September 16, 2017 at 12:14 pm

I did this one (second time this week) right after your 17 Minute Butt & Ab Workout for a longer workout today. I’m feeling great & sweaty! Thanks Ash!
Reply
- Ashley Dale Grant on September 16, 2017 at 4:16 pm
  
  Nice work Momma ??
Jackie Dixon on September 17, 2017 at 4:48 pm

Done. Sweaty! Great.
Reply
- Ashley Dale Grant on September 19, 2017 at 7:13 am
  
  Boom!!!
Amber Ashton on September 18, 2017 at 9:53 pm

Phew! Efficient sweat! Thanks Ash!
Reply
- Ashley Dale Grant on September 19, 2017 at 7:17 am
  
  Way to start your week off on a high note Amber!!
Kim Judd on September 20, 2017 at 12:48 pm

Done ✅ feeling great
Reply
- Ashley Dale Grant on September 20, 2017 at 8:33 pm
  
  Lovely!! I bet you were!!
- Sandra T on April 27, 2021 at 6:26 am
  
  done with 10 lbs. harder than I thought it would be, Feeling strong. Bookmarked for a travel one when I don’t have wifi…..when we can travel again!
Kim Gallant on September 24, 2017 at 6:33 am

Done…W/O #2 . will do better next wk…
Reply
Michelle Fraser on September 29, 2017 at 2:42 pm

Got myself some 15lb dumbbells? but couldn’t quite keep up same pace as you in the video. I’m def sweating tho! Love the quick efficient workouts! Happy Friday!
Reply
- Ashley Dale Grant on October 1, 2017 at 12:47 pm
  
  Yessssss!! Good for you Michelle! Naturally you have to be a bit slower as you gain that strength. Great job!!
Manic_Mama0915 on April 26, 2021 at 9:19 am

Great quick workout! Was easy to get this in before bedtime!
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Jennifer Wiggans on April 26, 2021 at 6:52 pm

Happy Monday
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Ashsavage on April 27, 2021 at 3:22 pm

Old but good , thks ash
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Kendra Lawrence on April 27, 2021 at 5:45 pm

All done!
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Tlenny on April 27, 2021 at 7:09 pm

Good and quick?
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Allison Hart on April 28, 2021 at 7:41 am

done!
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Krysta Dudley on April 28, 2021 at 10:00 am

Loved it!! Thanks Ash! My arms needed that workout!
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SHERRYEKSTROM on May 2, 2021 at 5:44 pm

After working all weekend I needed to move my body like this! Feeling much less stressed and grumpy ?
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15 to 1 Drop Set Workout

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