16 or 30 Minute Stacked Workout
Print Workout Here
You can do this workout in a quick 16 minutes (including your warm up) or you can add on 14 minutes at the end by doing the same exercises but backwards. So instead of stacking from 2 exercises up to 5 on each set, you will be starting with 5 exercise, and eliminating one each set, down to 2.
What you will need:
- Set of hand weights
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.
- Backwards lunge with hammer curl + knee up, left – Hanging on to the weights, step back with your left leg into a lunge and complete a hammer curl. From here, you’re going step it back up and bring your knee in towards your chest for an abdominal contraction.
- Backwards lunge with hammer curl + knee up, right – Same as above on the opposite side.
- Jumping jack + tuck jump – Follow each jumping jack with a tuck jump….which means you’re jumping both knees up to ‘tuck’ them into your chest in the air. Sounds fancy right?! Give it a shot!
Modification: If you’re not a jumper or need a break, do two alternating knee lifts for the abdominal contraction instead. - Arnold press – With weights in each hand, bring the up so the weights are facing your face, and your elbows are just above your chest. This is your starting position. From here, you’re going to turn the weights out and push them up above your head so the palms are now facing out. Bring them back down and around to the same position. Start again!
NOTE: you can stand with your feet square, or, you can take one leg in front to relieve the back pain, while also being able to put a little momentum into it. - Reverse fly’s – Nice to do in a seated position, but can be done standing up if you have a strong core. For this exercise, your chest will be facing the ground. You will then be ‘flying’ the weights up towards the ceiling, palms facing behind you, so you’re lifting up with the back of your shoulders and upper back. Please watch the video for this exercise demo.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Made it through twice…..barely.
Xo
Good for you!!! You’re a machine!!
Allsone thks ash
Anytime Ash!!
Got through it twice! Tuck jumps had to keep being modified:( But I did the workout:)
You are amazing!! Good job Shannon!!
Only once today but I’ll come back again and try it twice.
Maybe I will too ?
Done
Happy Friday
Love your Friday workouts leading into the weekend??
I meant !!!!!!!
Did this once and added an abs bonus. Happy weekend!
Nice work lady!! Way to kick butt today!
Done! Even though I was out of town visiting my sister (who did the workout with me, hope that’s ok!). Both of us are sweaty messes (we repeated Wednesday’s workout too!)
Of course it’s ok! That’s amazing! Good for you guys!!
Wow I found that one really tough- heart rate pounding the whole time! Completed it once threw but it was enough for me! Thanks :)
I bet it was!! I hope you’re proud of yourself Sarah!!
Done, did it twice and back again! Thanks, have a good weekend!
Yahoo!! That’s unreal Andrea!! Hope you had a great weekend!
Done once, that was enough for me for at saturday night work out… now to relax a bit. Thanks, Ash
I’d say! I’m impressed you worked out on a Saturday. So dedicated!! Hope you had a nice relaxing evening.
Done once. Could not do the tuck jumps but modified. Thank you!
I’m glad you didn’t for your knees sake!! Great work Jackie. You’ve been so consistent lately!!
30 minutes done! 3 for 3 for workouts this week! Feels great to have gotten back into the rhythm!! :)
I bet it does!! Great work lady!!
Done. Sweaty. Thanks Ash
Way to wrap up your weekend Ash ????
16 minutes is all we could do lol…but it was a goodie!
That’s awesome sauce!!
Yep! All done, once through! A little pre-bed sweat!
Hehe ?
Done twice! Sweatfest!
Done twice! Sweatfest!
I bet!! Good for you!!
Done x2, first time forward and second time backwards as 16 minutes was just not an option when you are set out to complete every workout in its entirety. This makes 5 RF this week thus far (incl. the live video) and just this week workouts to do now between me and my 2 year goal. I’ve got 3 more days to rock them but I’m off tomorrow and plan on being really sweaty! I don’t think I’ll ever have a week like this again (it’s a wee bit insane) BUT failure is not an option! See you at the finish line!
Way to go April!! Rest that body tomorrow than wrap it up like the prostar badaas babe you are!!
Got the 16 min in then my boys woke up,. Holy bicep burn
I agree!! You may have to use straws for the next couple days lol
Done twice through. But man my biceps were burning by the end!
I bet!! After all the blood is pumped there, it’s a good opportunity for a flex picture!
? Good to know! Never thought of that! ??Haha
Once through was good. Felt like I was dying after one round. So good though!
Trying to get back into after this cold. Once through is good. Great sweat. Thanks Ash
Boo colds!! Once through is perfect!!
Great ass kicker!
Glad to hear it ?
Did it with my 13 year old kiddo. He said it was intense!
That’s amazing!! Tell him I said high five!!
Only once through, struggling with a barometric headache ?
Oh no! I’m impressed you even tried!!!
Only once, but I’m squeezing it in! ?
That’s enough for me!!!
Done! Needed a quickie, did it once.
Perfect!! Nice work lady!
Love me a quickie!! Thanks ?
Meeeee toooo!! You’re welcome Andria!
Damn – I’m covered in sweat. Haha. If it wasn’t for you I would have given up half way. That was intense, but so awesome. Also why I love RFO! Sure I could create my own workouts, but sometimes it’s just more motivating to have someone else encouraging to keep on.
I totally get it lady! So happy to have your brightness back in our Royal Family ???
It’s a late one but I got it done!
That’s all the batters! Way to go lady!
Was in the mood to sweat and do a workout so I did it 2 times through. Holy hell, I’m sweaty. Probably won’t be able to pick my son up tomorrow, lol.
Look at you go!! That’s amazing and hope you had some help if you weren’t able to pick your son up lol
done x1 but added by plank touches at the end as a little bonus! holy sweaty!!!
Amazing! Love that you did the challenge too!!
Done with plank touches
Yay!! Nice work lady!!
Done! Did the one time through after the 10 minute weighted burpee workout from last week :)
Sweaty lady over here
Oh wow! That just have been intense! Great work!
Great workout….only had time for once through…definitely sweating! Have a great weekend!
That’s quite enough! Amazing stuff Daniella!
Ahhh! So hot and sweaty. This was perfect for my day. It is birthday party madness today for my soon to be 8 year old. Loves how this woke me up and I am good to go! Thanks!!!
You are a machine lately Amanda!! Keep it going!!
Done! ✔
Bam!
Done! Cameron and I round one together, then I completed round 2 solo. Can not say I’ve done every workout if I didn’t take that option. Still so much ground to make up for my hiatus, but I would never want to take the possible option away (of going back and getting them done) as anything is possible when we are ready! ?
I agree Momma ❤️
Done – Once through and super sweaty!
Awesome awesome!!
Wasn’t able to to go as heavy as I thought I would which was a bit disappointing, but I finished it and I’m sweaty so it was effective!
Julie, sometimes I think you’re too hard on yourself!! Remember, even 10% is better than no precent! You’re sweaty, and yes…that means it was effective!! YOU ROCK!
Steamy! Thanks ?
You are most welcome Angelique!!
Wow I’m sweaty! Did the 16min then another 7 min of the last 3 move.
Time to wash my hair ?
That is so awesome!!! WAY TO GO SHERRY!!