17 Minute Stacked Workout

by Ashley Dale Grant | Mar 27, 2017 | Body Weight Workouts, Members, Workouts | 86 comments

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17 Minute Stacked Workout
Print Workout Here

Haven’t done one of these stacked workouts in a while!! Nicole introduced me to this style, and I truly love it. I’m always sore the next day, so it works.

What you will need:

Ugi or exercise ball – but not necessary

Warm-Up:

3 minutes of jump rope

Workout: Complete the first two exercises to start, and then add one exercise in to each set.

Power chair hold – Feet are stacked directly underneath your hips, knees are bent almost 90 degrees, abs are in tight, and keep your chest up while also trying keep your arms up above your head with your biceps besides your ears. If you can’t keep your arms up, take your hands on your hips OR behind your back to help keep a straight back. Regardless of which one you choose, make sure your shoulder blades stay together here!
Jump lunges – Separate your legs 3-4 feet apart, and bend your knees nice and deep while you jump switch your legs in to the opposite lunge. Land soft, light, and sink in to it!
Modification: Walking alternating lunges (could even use weights if you want to make it more intense)
Plank walk – In a low plank position with your abs in nice and tight, ‘walk’ yourself up into a high plank by moving up to your hands. Come back down to your elbows without dropping your hips, and repeat.
Modification: Keep your knees down if you need some arm and/or back support.
Hamstring curls with ball – Lying on your back with your feet up on the ball, life your hips as high in the air as you can and stay here while you drive your feet in towards your bum and then back out again. Do this while keeping your hips as high as you can. Don’t let them drop!
Pendulum Swing – In a downward facing dog position (bum up nice and high) start with your feet together, and then from here ‘swing’ them back and forth out to the side like a pendulum.
Modification: Instead of jumping your feet out, you can walk them out ;)

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass!
Ashley Dale Grant

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86 Comments

Helen Gabel on March 28, 2017 at 10:22 am

Thanks Ashley.
Reply
- Ashley Dale Grant on March 28, 2017 at 7:38 pm
  
  Anytime Helen!! So nice to see you commenting again!!!
Carolyn Willson on March 28, 2017 at 1:05 pm

Perfect way to spend lunch on a tuesday ;-)
Reply
- Ashley Dale Grant on March 28, 2017 at 7:38 pm
  
  I’d say!! Nice work lady!
Ashley Gabel on March 28, 2017 at 8:44 pm

Done. Thanks Ash.
Reply
- Ashley Dale Grant on March 29, 2017 at 7:29 pm
  
  ??
Kendra Lawrence on March 29, 2017 at 3:18 pm

Done! Did this one today because I have my ugi at work :) Changed jumping lunges to walking lunges.
Reply
- Ashley Dale Grant on March 29, 2017 at 7:30 pm
  
  I like that you have a ugi there, and I really like your modifications. You know it makes me happy when you listen to tour body!!
Becky McDougall on March 29, 2017 at 7:02 pm

Done!! Thanks, Ash ;)
Reply
- Ashley Dale Grant on March 29, 2017 at 7:32 pm
  
  Amazing! So pumped to see you back on track this week ????
Rachel on March 30, 2017 at 6:26 am

Done! Wow that stretch after hurt so good. Thanks Ash ??
Reply
- Ashley Dale Grant on March 30, 2017 at 7:38 pm
  
  Perfect! That means it was much needed! And always, it’s my pleasure Rachel!!
Krysta Dudley on March 30, 2017 at 3:03 pm

Awesome workout! My thighs are burning! Thanks Ash!
Reply
- Ashley Dale Grant on March 30, 2017 at 7:39 pm
  
  Awesome stuff! That’s what I wanted to hear!!
Joelle LaRonde on March 31, 2017 at 6:11 am

Oh those jump lunges….grrr
Reply
- Ashley Dale Grant on March 31, 2017 at 7:28 pm
  
  Thanks for spending your Friday morning with me Jo!!
Kate Stock on March 31, 2017 at 12:56 pm

Uh oh my legs are crazy shaking right now!!! Just going to lay here till someone can help me up lol
Reply
- Ashley Dale Grant on March 31, 2017 at 7:28 pm
  
  I’m hoping you were able to get up and enjoy your day lol
Patricia Best on March 31, 2017 at 7:43 pm

Yup! Same as above! My legs are done! I think I’ll just lay here for awhile!
Reply
- Ashley Dale Grant on April 1, 2017 at 6:24 pm
  
  Haha awesome!!
Amber Ashton on March 31, 2017 at 9:50 pm

Great start to the weekend! Thanks Ash! Happy Friday!
Reply
Leslie Barton on April 1, 2017 at 8:43 am

Awesome..those jump lunges killed me! Lol
Reply
- Ashley Dale Grant on April 1, 2017 at 6:25 pm
  
  That was the hope ?
- Ellison on March 23, 2020 at 4:42 pm
  
  The chair move was killllllller!
- Ashley Dale Grant on March 26, 2020 at 12:00 pm
  
  Right?!!! Who knew just squatting could be so evil.
Patricia C on April 1, 2017 at 8:59 am

Wow that killed. Hamstring lunges the most for me. Couldn’t make pound this morning so this was great with a walk already in. Happy Saturday. Ty ash
Reply
- Ashley Dale Grant on April 1, 2017 at 6:25 pm
  
  Great Pat! I’m so happy you were able to squeeze this in!
Jennifer Wiggans on April 1, 2017 at 10:54 am

Thanks for the Sataurday sweat!
Reply
- Ashley Dale Grant on April 1, 2017 at 6:26 pm
  
  My pleasure!!
Ashley Savage on April 1, 2017 at 10:58 am

Frig interrupted like every minute on that one ugh lol better luck next time. Still finished but was not the work out it should have been. Was great to see you the other day sorry I did not stay and chat you up but had to get Nicole from pre school
Reply
- Ashley Dale Grant on April 1, 2017 at 6:27 pm
  
  Not a problem Ash!! It was so nice to see you. We’ll catch up another time, just like you with this workout lol
Jan Farrow on April 1, 2017 at 2:54 pm

Squeezed this one in inbetween coats of paint. And I’m painting a ceiling so extra shoulder and arm workout 3X today!
Reply
- Ashley Dale Grant on April 1, 2017 at 6:27 pm
  
  I’d say! That’s super impressive Jan! Hope it gave you the energy you needed to complete it all!
Lisa Zapfe on April 1, 2017 at 4:49 pm

thanks Ash!!! perfect workout following a hike outside!
Reply
- Ashley Dale Grant on April 1, 2017 at 6:27 pm
  
  Oh that sounds wonderful! I bet it was.
Andrea Was on April 1, 2017 at 7:03 pm

Done!! Have a nice weekend:)
Reply
- Ashley Dale Grant on April 3, 2017 at 8:16 am
  
  Hope you had a great weekend Andrea!!
Kristina Bergeron on April 1, 2017 at 9:19 pm

Finito! Jump lunges were the toughest by far!
Reply
April Patch on April 2, 2017 at 7:14 pm

I could not be happier to put this last month behind me. Tomorrow is going to be like a fresh new beginning, starting with mental clarity.
Reply
- Ashley Dale Grant on April 3, 2017 at 8:18 am
  
  I’m all over that. Let’s do it!
Kristin on April 2, 2017 at 8:20 pm

Nice way to finish the weekend!
Reply
- Ashley Dale Grant on April 3, 2017 at 8:19 am
  
  I’d say! Now let’s kick some ass this weekend!
Sandra on May 7, 2017 at 3:14 am

O.K.! I am in Lisbon, Portugal, and even though we are climbing hills like crazy, I still wanted to do a workout. Found this body workout (no weights here). Was great! Ready for another fabulous day! Thanks!
Reply
- Ashley Dale Grant on May 7, 2017 at 6:36 pm
  
  Wow, that’s spectacular Sandra! I must say we’ve traveled well with you. I’m honoured!!
ChasingSarenity on March 23, 2020 at 7:50 am

Awesome workout- everything was burning by the end!
Reply
- Ashley Dale Grant on March 26, 2020 at 11:57 am
  
  Amazing! Awesome work.
LaurenSledziewski on March 23, 2020 at 10:07 am

My legs were on fire!!! Great start to my day.
Reply
- Ashley Dale Grant on March 26, 2020 at 11:58 am
  
  ?
Leslie Sansom on March 23, 2020 at 11:06 am

Boom! Good to work out with you again!:)
Reply
- Jennifer Wiggans on March 24, 2020 at 8:32 am
  
  Thanks lady
- Ashley Dale Grant on March 26, 2020 at 11:58 am
  
  Yay Leslie!! So nice to “see” you!!
julieboak on March 23, 2020 at 11:37 am

first workout in 2 weeks, I was dying by the end!
Reply
- Ashley Dale Grant on March 26, 2020 at 11:59 am
  
  I bet you it was hard but felt great!!!
JDix13 on March 23, 2020 at 10:19 pm

1/3 done
Reply
- Ashley Dale Grant on March 26, 2020 at 12:00 pm
  
  Way to crush during all this Julie!
Karyn Ngo on March 24, 2020 at 8:16 am

Done! That chair pose is a killer
Reply
- Ashley Dale Grant on March 26, 2020 at 12:01 pm
  
  Totally! Nice work!!
- Ashley Gabel on March 22, 2021 at 8:20 pm
  
  Good one. I did this one in the evening and the 27 minute weighted workout in the morning. Thanks ash.
- Ashley Dale Grant on March 24, 2021 at 8:15 pm
  
  Anytime, Ash! You must of slept like a baby after that!
Amanda Savoy on March 24, 2020 at 12:11 pm

Boom indeed!!!! Super sweaty and needed after my 5 year old’s meltdown about no more electronics at this time. Gah! Feel much better now. Thanks Ashley!
Reply
Jenn169 on March 24, 2020 at 10:07 pm

Went for a walk after work and just did this workout now, I feel good for the first time in a week. I only walked last week, I just couldn’t bring myself to workout. Felt good to get sweaty and feel the burn again.
Reply
Nicole Smith on March 25, 2020 at 10:28 am

All fired up. Thanks Ash!
Reply
Dperrott on March 25, 2020 at 4:02 pm

Dripping right now in so much sweat! Thanks for the challenge and workout to clear my mind!
Reply
janchoi on March 25, 2020 at 4:09 pm

Done! This will make me shower lol
Reply
Kendra Lawrence on March 26, 2020 at 11:31 am

Can’t believe how sweaty I am!
Reply
Kate Stock on March 28, 2020 at 1:10 pm

Oh lord! Did this right after last weeks drop set! My legs won’t stop shaking ?
Reply
- Ashley Dale Grant on March 30, 2020 at 7:49 pm
  
  Haha. But that’s good right?! Nice work Momma!
gbuckley on March 29, 2020 at 11:03 am

Ooooo. I’m sweaty! Thanks, Ash!
Reply
- Ashley Dale Grant on March 30, 2020 at 7:50 pm
  
  You’re most welcome Gillian!!
JCleary79 on March 29, 2020 at 5:02 pm

Wam bam thank you mam!
Reply
- Ashley Dale Grant on March 30, 2020 at 7:51 pm
  
  Haha. Exactly!! ???
April Patch on March 30, 2020 at 4:11 pm

Sweaty sweaty! Workouts are like life’s confetti!
Reply
- Ashley Dale Grant on March 30, 2020 at 7:52 pm
  
  Hahahaha. I never thought of it that way!
sandra on March 22, 2021 at 6:05 am

I like this format. Those plank walks were definitely the hardest in the cycle for me! Have a great day, everyone.
Reply
- Ashley Dale Grant on March 24, 2021 at 8:16 pm
  
  I hope this was an awesome start to your week, Sandra!
l_ashbourne on March 22, 2021 at 1:42 pm

Thank you!!!
Reply
- Ashley Dale Grant on March 24, 2021 at 8:15 pm
  
  My pleasure, Lisa!
Kendra Lawrence on March 22, 2021 at 4:45 pm

Sweaty!
Reply
- Ashley Dale Grant on March 24, 2021 at 8:15 pm
  
  Beauty!
Kristina Bergeron on March 24, 2021 at 8:48 pm

Done! Lunges and hamstring curls are in my physio regime so it was perfecto :)
Reply
Ashsavage on March 25, 2021 at 11:33 am

Got it done. Bit bummed at how hard it felt though.
Reply
Jennifer Wiggans on March 30, 2021 at 6:53 pm

Playin catch up…sweat dripping!
Reply
SHERRYEKSTROM on April 13, 2021 at 9:11 am

Catching up some that I missed! Paired this with the booty focus workout from this week and I am feeling strong ?
Reply
- Ashley Dale Grant on April 15, 2021 at 2:39 pm
  
  Oh look at you go!!! Nice!
Allison Hart on March 28, 2022 at 8:12 am

Short and sweaty
Reply
- Ashley Dale Grant on March 28, 2022 at 8:54 am
  
  Sometimes that’s perfect…short and sweaty! Yahoo!

17 Minute Stacked Workout

86 Comments

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