16 Minute Drop Set Cardio Workout

by Ashley Dale Grant | May 15, 2017 | Members, On Deck This Month, Weighted Workouts, Workouts | 85 comments

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16 Minute Drop Set Cardio Workout
Print Workout Here

Wow, I grunted during this workout like I haven’t grunted in a while. Hahaha. Grab some of the heavier weights for the shoulder presses and grunt along with me!

What you will need:

Weights

Warm-Up:

3 minutes of various things

Workout: Complete the exercises below for 20 reps, 15 reps, 10 reps and 5 reps.

Burpee w/ push up & 180 squat – The only difference between this burpee and the regular one, is that this one you’re also going to do a push-up when you come down and instead of jumping right up, you’re going to jump around in a 180 at the top.
Modification: Walk it out, walk it in, use your knees for the push-up and skip the 180 squat jump and do a pulse instead. Whatever is your hardest for today!
Shoulder presses – Stand with your feet hip distance apart, bend your knees slightly, engage your core, and go for it! Press the weights above your head with either your palms facing forward or towards your ears.
Modification: If you can’t do shoulder presses, do some hammer curls instead for your biceps ;)
Plank jacks + pushes – In a high (on hands) or low (on elbows) plank position, start with your feet together and then jump them out into a ‘V’, and then back in again. Before you do this again, push your body forward by pushing through your toes. This is going to really work your core, but make sure you have no pressure in your back by ensuring your have good form. Abs in tight, back not arched, and not too high.
Modification: I demo the modification for you, but for those of you that don’t watch it, drop down to your knees and do the exact same thing. You’ll still feel the abs!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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85 Comments

Tracy Neziroski on May 15, 2017 at 9:28 pm

Done! Did this plus my one minute of dead bug! I’m dripping right now! ?
Reply
- Ashley Dale Grant on May 16, 2017 at 8:27 pm
  
  Yes dead bug!! Nice work!!
Ashley Gabel on May 18, 2017 at 8:28 pm

Holy I was huffing and puffing on those burpees. Thanks Ash.
Reply
- Ashley Dale Grant on May 18, 2017 at 9:06 pm
  
  You’re most welcome! Way to rock it this week Ash!
Kim Judd on May 19, 2017 at 9:59 am

Omg … that was a good one . ??
Reply
- Ashley Dale Grant on May 19, 2017 at 3:59 pm
  
  ????
Patricia C on May 19, 2017 at 10:09 am

Wow that was tough one dripping. Walked dog this morning ready for the day. Ty ash
Reply
- Ashley Dale Grant on May 19, 2017 at 4:00 pm
  
  That sounds like a wonderful start to a long weekend.
Becky McDougall on May 19, 2017 at 1:12 pm

oh my arms! That was a good one, Thanks Ash. Have a good weekend :)
Reply
- Ashley Dale Grant on May 19, 2017 at 4:01 pm
  
  You too Becky!
Jennifer Wiggans on May 20, 2017 at 1:20 pm

Those burpees and arms are jello
Reply
- Ashley Dale Grant on May 21, 2017 at 1:12 pm
  
  I wish there was a jello emoji
Rita Campbell on May 20, 2017 at 1:43 pm

That was so hard!
Reply
- Ashley Dale Grant on May 21, 2017 at 1:13 pm
  
  You still rocked it though
Amber Ashton on May 21, 2017 at 10:49 am

Loved this one! Tank tops will love it too.
Reply
- Ashley Dale Grant on May 21, 2017 at 1:13 pm
  
  I agree!!
Ashsavage on May 22, 2017 at 8:40 am

better late then never lol
Reply
Sarah Honey on May 23, 2017 at 6:38 pm

Great one! Couldn’t get to it on Friday/weekend :)
Reply
April Patch on May 27, 2017 at 2:23 pm

Short and sweaty! I need a break then hoping to make it a double header makeup RF Saturday!
Reply
- Ashley Dale Grant on May 27, 2017 at 6:59 pm
  
  Nice! I know you’re busy so good for you!
Kristina Bergeron on May 30, 2017 at 8:30 pm

Done!
Reply
- Ashley Dale Grant on May 31, 2017 at 9:01 pm
  
  Nice!!
Kendra Lawrence on July 4, 2017 at 8:53 am

First time ever I did push-ups on my toes during a workout! I had to hit pause because I’m not fast but I’m ok with that!
Reply
- Ashley Dale Grant on July 5, 2017 at 11:02 am
  
  Damn straight!! As you should be!! Awesome work.
Ashsavage on September 10, 2017 at 10:53 am

Good one wow going to be smelly for my coworkers haha
Reply
- Ashley Dale Grant on September 11, 2017 at 7:21 pm
  
  Hahaha that’s awesome!! Thank god for deodorant and dry shampoo!
Ashsavage on June 4, 2018 at 10:01 am

Felt good thks ash
Reply
- Ashley Dale Grant on June 4, 2018 at 4:52 pm
  
  My pleasure Ash!
Marleen on June 4, 2018 at 3:18 pm

Wowxer!!! Done n done thx!
Reply
- Ashley Dale Grant on June 4, 2018 at 4:53 pm
  
  Anytime Marleen!
Gillian Buckley on June 4, 2018 at 3:25 pm

Good one! I don’t think I could have done another minute. Thanks, Ashley!
Reply
- Ashley Dale Grant on June 4, 2018 at 4:53 pm
  
  That’s what the quick ones are supposed to feel like! Awesome work lady.
Becky on June 4, 2018 at 3:31 pm

Holy sweaty mess, did the 10’s twice through before the 5’s. Thanks, Ash!
Reply
- Ashley Dale Grant on June 4, 2018 at 4:53 pm
  
  Anytime lady! Nice work doing extra. Love it ????
Angelika Henning on June 4, 2018 at 5:04 pm

That was wayyyy harder than it looks on paper ?
Reply
- Ashley Dale Grant on June 4, 2018 at 8:02 pm
  
  That’s actually my specialty ?
Jennifer Wiggans on June 4, 2018 at 7:22 pm

What she said ?
Happy monday
Reply
- Ashley Dale Grant on June 4, 2018 at 8:02 pm
  
  Haha, right on!! Digging you starting you’re week off like one badass babe ??
Brookebabin on June 4, 2018 at 7:44 pm

Killer! So sweaty from that quickie ?
Reply
- Ashley Dale Grant on June 4, 2018 at 8:01 pm
  
  100%!!! Way to rock it on a Monday Brooke ??
TJ1977 on June 5, 2018 at 1:55 pm

I’m a day late but it’s done! I didn’t have 15 pound weights so I used my boyfriend’s rollerblades lmao….thank you again!!
Reply
Octane on June 5, 2018 at 2:27 pm

One kick ass workout ?thanks Ashley ?
Reply
Lisa Zapfe on June 5, 2018 at 7:53 pm

That was tough! thank you! read you post and had to be held accountable!
Reply
Kristina Bergeron on June 6, 2018 at 8:22 pm

Wowzers! Still cant believe how much you can get out of such a short workout!
Reply
Jackie McDonald on June 7, 2018 at 4:33 pm

Omg so sweaty. So quick and efficient. Thanks! ?
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Kendra Lawrence on June 9, 2018 at 8:16 am

Super sweaty again. Thanks!
Reply
April Patch on June 13, 2018 at 6:49 pm

Im dripping. I knew there was a reason I was dreading the short one last week!
Reply
Gillian Buckley on May 18, 2020 at 10:32 am

That did a number on my grumpiness. Feeling like myself again…but sweatier. Thanks, Ash!
Reply
- Ashley Dale Grant on May 18, 2020 at 12:48 pm
  
  I love hearing that! You’ve inspired me to do the same!!
Karyn Ngo on May 18, 2020 at 10:46 am

Wow. Can barely lift my arms to type this
Reply
- Ashley Dale Grant on May 18, 2020 at 12:49 pm
  
  All I can say Kayrn is ‘you’re welcome’. Muahahahahahaha. Hope you got all the gardening done yesterday you wanted to :)
Ann on May 18, 2020 at 1:02 pm

That was simple but awesome. I have a love hate relationship with burpees but I know they are good for me! Thanks!
Reply
- Cara Fischer on May 20, 2020 at 9:56 pm
  
  Good workout! Thanks to Cass for pushing me to do it when I didn’t feel like it ?
- Ashley Dale Grant on May 21, 2020 at 12:02 pm
  
  I am too!
- Cara Fischer on May 20, 2020 at 9:57 pm
  
  Sorry for posting on your comment. Not sure what happened.
- Ashley Dale Grant on May 21, 2020 at 12:02 pm
  
  ALL GOOD!! Just happy you’re doing the workouts and commenting!!
- Ashley Dale Grant on May 21, 2020 at 12:07 pm
  
  You’re most welcome Ann! I’m glad you enjoyed it in spite of the burpees!
Jenna Lum on May 18, 2020 at 1:48 pm

Feeling amazing! Thanks Ashley!
Reply
- Ashley Dale Grant on May 21, 2020 at 12:07 pm
  
  You’re most welcome lady!! keep the comments coming!
Kate Stock on May 18, 2020 at 2:40 pm

Have I ever told you how much I hate burpees! It’s just not a natural movement lol
Reply
- Ashley Dale Grant on May 21, 2020 at 12:06 pm
  
  You may have mentioned your hate for them once or twice LOL
Tlenny on May 18, 2020 at 3:31 pm

That first set of 20 burpees dam near killed me! Great workout Ash?
Reply
- Ashley Dale Grant on May 21, 2020 at 12:05 pm
  
  HEHE!! May I say you’re welcome!? Nice work lady!!
Cass Maybee Pearson on May 18, 2020 at 3:38 pm

I am so glad that you counted down. The first round, I hated it, but once it was reps of 10, it seemed mentally easier. My shoulders are killing me and I’m covered in sweat, so good workout!
Reply
- Ashley Dale Grant on May 21, 2020 at 12:06 pm
  
  I agree!! Drop set workouts are amazing mentally like that! You’re doing great Cass, keep it up!!
JCleary79 on May 18, 2020 at 6:17 pm

Holy sweaty! I was like I’ll do a nice easy 16min – you had a different plan! Lol – thanks!
Reply
- Ashley Dale Grant on May 21, 2020 at 12:05 pm
  
  HEHE!! I certainly did!!
Sandra T on May 19, 2020 at 6:00 am

Wow. One of the few workouts in all these years that I paused in the middle for a couple of minutes! Got right back at it and finished up.
Reply
- Ashley Dale Grant on May 21, 2020 at 12:05 pm
  
  I hear you’re not the only one that had to pause it! Was a doozy!!
Jackie Dixon on May 19, 2020 at 12:35 pm

I had to pause many times during burpees to catch up! That was so tough. Gawd I hate burpees and why don’t we add a push up and 180 jump squat? Sure…. no problem. Good thing you don’t hear me cursing you as I work out in basement….
Reply
- Ashley Dale Grant on May 21, 2020 at 12:04 pm
  
  HAHAHA, well I’m so happy you did them anyways!! YOU ROCK LADY!! And swear all you want!
AmandaA on May 19, 2020 at 5:37 pm

Great cardio workout! Really appreciated getting straight into it with the warm up then a quick but hard burner. Thank you!
Reply
- Ashley Dale Grant on May 21, 2020 at 12:03 pm
  
  You’re most welcome lady! I like efficiency!
Jennifer Wiggans on May 19, 2020 at 6:10 pm

Wowzers! Thank you
Reply
Kristina Bergeron on May 20, 2020 at 9:28 pm

Oh my goodness, my slightly inclined garage floor made this sooo much more challenging!
Reply
- Ashley Dale Grant on May 21, 2020 at 12:03 pm
  
  I bet it did!! WAY TO GO LADY! I’ve been super impressed with your late workouts lately. You’re very dedicated to your fitness, health & mental wealth. HIGH FIVE!!
SHERRYEKSTROM on May 21, 2020 at 3:47 pm

I have been putting this one off all week because of that first burpee move but I actually enjoyed it ?
Reply
April Patch on May 29, 2020 at 5:23 pm

Some sweaty workouts this week!
Reply
- Ashley Dale Grant on May 30, 2020 at 1:27 pm
  
  I like sweaty :)
April Patch on June 26, 2021 at 11:42 am

We (my mini partner in crime and I) took the content and did it, but didn’t watch the video, added our own warmup/stretch. Funny I was the last to comment over a year ago ;) 3 for 3 this week, not committing to 100% RF back, but we are going to add some RF in with our own mix of attempting to be our best selves!
Reply
- Ashley Dale Grant on June 30, 2021 at 7:40 am
  
  You do you April (and Cameron). We are here for whatever works for you xx
Sandra T on June 27, 2021 at 5:51 am

That was a tough tough one. Glad it was relatively short!
Reply
- Ashley Dale Grant on June 30, 2021 at 7:39 am
  
  Hehehe!!
SHERRYEKSTROM on June 28, 2021 at 7:56 am

Fast and effective and now ready for the day?. Happy Monday!
Reply
- Ashley Dale Grant on June 30, 2021 at 7:37 am
  
  Hope it was a great start to your week!

16 Minute Drop Set Cardio Workout

85 Comments

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