16 Minute Stacked Workout
Print Workout Here
One of those workouts that don’t seem like much, but man do they beat you up!! We’re all about efficiency right?! Happy New Year everyone! Let’s do this!
What you will need:
- A heavy weight
Warm-Up:
- 3 minutes of different body weight moves (heel to bum, knees up, etc.)
Workout: Complete each of the exercises for 50 seconds on/10 seconds off, starting with the first two listed, and then adding in one each set.
- Squat jumps – You know the drill….land quietly, softly and really sink into the squat. Don’t jump and land hard on the ground or you’ll hurt your knees and come hunt me down when you’re older.
Modification: Do a squat hold instead. Try not to move, and keep those shoulder blades nice and close together! - Staggered push ups – Same positioning you would with a push-up, but instead of having your hands even, stagger them to work different parts of your chest. Keep the abs in tight, and don’t let those hips sag.
Modification: Use your knees – these are tough! - Walking lunges OR alternating lunges – Stay down nice and low, don’t have your feet meet when stepping forward, and bend those knees 90 degrees so you really work those quads.
- Weighted arm circles – Standing with your feet just a little further than hip distance apart, bend your knees slightly, engage your abs like I’m going to punch you in the stomach, and then hold a heavy weight in your hand and draw circles in the air to work the abs and arms.
- Side to side squats – Great exercise to work the side of your butt. Stand with your feet together, and drop your bum down in a squat to start. From here you’re going to squat side to side staying down as low as you can.
Modification: If this bothers your low back at all, stand up between your side to side squats instead of staying low for all 50 seconds.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
I got really excited this morning when I saw tge workout was only 16 minutes. ..when will I learn that shorter workouts mean torture?! I’m dripping sweat and feeling awesome, despite the torture!
Hahaha please never learn that!! I like it this way. Ha. Nice work Patricia.
That was intense on cardio legs holy. Just what we all need before New Years festivities. Ty ash.
Perfect!! Pumped to hear it.
Happy New Year and wishing you all the best for 2017
Looking forward to another year of ass kicking xo
Happy New Year to you Jen!!!! Thanks for sticking out with us for all these years!
Done! Thanks, Ash! Happy New Year!!
You rock!! Happy New Year Becky!!
3 left to round out month 16 and 2 days left to complete them! Double RF header Saturday tomorrow! Felt good to get back after days off! The eating has been too much! Look out January as I mean business!
Look out January and 2017!!! Love it. Kick some ass in the double header!!!
Happy New Year Ash…..enjoyed seeing you working out pregnant and healthy. Was an awesome year for you. Looking forward to seeing your post baby progress! You look amazing.
Ah thanks Ash!! It was so incredible having you ladies along the ride with me, especially the ladies like you that were pregnant too!! A Mom of 3, you inspire me.
Awesome. Happy New Years
Happy New Year to you and your family Ash!!!
Done my final workout for 2016!! Happy New Year Ashley!:)
Love that you wrapped your Year up like this!!!
Woo hoo, did it! Happy New Year!
Unreal Rita!!!
Got my final workout for 2016 in. Happy New Year!
Amazing Kim!!! Hope it was followed up by an awesome night!!!
Finished with all but one Dec workout! So happy to be back on the wagon! And now… to shower! That was a killer! Happy New Year FitFam!
Wow what a powerful month!!! Good for you Sarah. Hope you had a great night!! Happy New Year lady!!
Happy Birthday to me! Talked my husband into doing this one with me and had so much fun with it! Looking forward to an even stronger 2017!
Wow that’s awesome!! What a powerful way to start the year and celebrate your birthday. Happy birthday Kristina!!
Yesterday was reserved for wine and cheese (er, and gin) but smashed it today. Happy 2017 Ash, and the RF Fitfam! Always inspiring me, ladies!
As it should be!!!! Love the balance. Nothing a good workout can’t crush. Let’s go 2017!!!
Happy new year! Got this one in late but better than never! I need to stash an emergency sports bra in my overnight bag for when I go away so I can get my workouts in! Lol
Haha that’s a great idea!!! Thanks for fitting me into your New Year workout!!!
Good workout fo skiers!!
Got any more for us skiers Ash?? I went out on a Monday and was hurting big time!!
Oh good for you!! I love how active you are in the winter. I have some good butt ones coming in February and they’re great for skiers ;) in the meantime you could do some butt bonuses!!!
Well it’s a new year . And I’ve been out for about a month and half . I promised myself that I would get back to it when kids when back to school . Since one of my kids have a doc appointment tomorrow I got one in today .happy New Years ..
Good for you. No excuses and prepared. Happy to have you back Kim!! Let’s do this ??????
Done! Liked this one since I could all the exercises still for the most part! Tacked on the bicep bonus to make up for the modified pushups I had to do :)
Amazing. Good work lady!!
Liked this one!!!
I like that you woke up early and did it!!!! ??????
Went back to do one that I missed, liked this one!
Nice! One of my favs those stacked workouts. Hope you’re having a great long weekend.
Happy New Year’s
Nice early morning sweat session
Sweaty and ready to rock 2018!
Great work out!!! HAPPY NEW YEAR EVERYONEE!!!
Half ass but it’s done lol too much wine and chocolate last night and tonight’s not looking much better but I’m happy with my year end results and looking forward to kicking ass with u in 2018
Done! Off to walk on the treadmill to round it out since it’s too cold to take the dog out for his walk (poor doggie).
Yahoo great quick one awesome. Happy new year everyone
Peace out 2017 and hello 2018
Bonus boom! ?✔
Phew! Out with the old, in with the new!
Really struggled through one today. I’m going to try it again later this week!
Hey sometimes we struggle too!! Totally get it!! Love that you’re willing to give it another shot.
Done! 100 squats done and 1 min wall sit done! Woot woot!! Thank you!
Wow, we’ve been rocking this since 2016??!!!!
All done and ready for the weekend’s festivities!
✅ done!
Done! Thank you
Came back to it today and felt much stronger through it!
That was a sweaty one!
So cool… I did this one on my birthday last time! Just as good this time through!
Haha that’s so awesome! Happy belated lady!! Thanks for squeezing me in!
So sweaty! Thanks for the workout, all caught up and ready to go for tomorrow’s workout!
Amazing! Way to push lady!
Thanks! Catching up from last week! Super sweaty! Yeah!!!
Nice!!
Such a beautiful pregnant lady!! Thank you for the short one!
Whew – that was a super sweaty one. Loved every second of it! Have an amazing Christmas!!!!
Second time this week for this one, it was assigned Dec 10 and Dec 17 weeks ;) My backlog is shrinking and soon to be eliminated! That is motivation! Shower time now though as I’m headed out!
Done. Boom!
Pefect quickie for this busy time of year, thanks Ash :)
My pleasure, Julie!!