17 Minute UGI WOD

by Ashley Dale Grant | Apr 10, 2017 | Body Weight Workouts, Members, Weighted Workouts, Workouts | 57 comments

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Ladies, in advance, I appreciate your patience as I wanted to do a Facebook Live shoot at the same time. So if a couple things don’t make sense about ‘gifts’, that’s why! You guys rock!

What you will need:

Ugi, rolled up mat OR nothing but your badass self!

Warm-Up:

3 minutes of jump rope

Workout: This is a growing and dropping set of workout, which means one exercise goes up in reps (knee slams), as the other exercise goes down (mountain climbers). Love this style of workout, as it’s an awesome way to watch your fitness and strength progress because you can time yourself and come back to it in a couple weeks. All around badass workout!

Do each of the exercises below in this format:

30 mountain climbers & 20 knee slams with jump lunge switch
25 mountain climbers & 25 knee slams with jump lunge switch
20 mountain climbers & 30 knee slams with jump lunge switch
15 mountain climbers & 35 knee slams with jump lunge switch
10 mountain climbers & 40 knee slams with jump lunge switch
5 mountain climbers & 45 knee slams with jump lunge switch

Mountain climbers – With your shoulders directly over top of your hands, keep your abs in tight, hips in line with your shoulders (no saggy hips or downdogs), and from here you’re going to alternate bring your knees in towards your chest to work the arms and core.
Knee slams w/ jump lunge switch – With one leg slightly behind you to start, and the weight over head, bring that knee in as you bring your arms down to slam it off your knee (skull crusher!!!) take the leg and arms back into the same position, and then jump switch into the opposite side lunge.
Modification: If you want to skip the jumping, just do walking lunge switches ;)

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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57 Comments

Becky McDougall on April 10, 2017 at 10:41 am

omg those knee slams were crazy!! I tired to keep up with you but I had to stop jumping part way through once we hit 30 reps. Im a sweaty mess! thanks, Ash!
Reply
- Ashley Dale Grant on April 10, 2017 at 9:41 pm
  
  It was a doozy!! If I wasn’t on video I may have as well lol.
- Jillian Churly on April 12, 2017 at 6:48 am
  
  Same here. I’m shocked I’m still breathing. I dropped my 12 lb Ugi around the same point. Super tough!!
- Ashley Dale Grant on April 12, 2017 at 1:06 pm
  
  I’m so impressed you ladies are pushing through this, regardless of the toughness. Badass ????
Kendra Lawrence on April 10, 2017 at 3:48 pm

Holy S*&$ ! I had to drop my ugi at the halfway point and just do knee slams on turbo speed. I added a set of 21’s for biceps and invented one for triceps to make up for dropping the 12 lbs.
Reply
- Ashley Dale Grant on April 10, 2017 at 9:41 pm
  
  Oh I like the creativity!!! Nice work Kendra!!
Kate Stock on April 12, 2017 at 7:36 pm

My body hates u right now!! Between Nicole’s amrap last night and this tonight I can’t stop shaking!!!
Reply
- Ashley Dale Grant on April 13, 2017 at 3:17 pm
  
  Nice work Kate ????
Jennifer Wiggans on April 13, 2017 at 5:06 pm

Wowzers I was having a very dislike for you near the end!
Pushed through and completed the challenge too
Cheers Happy Easter
Reply
- Ashley Dale Grant on April 13, 2017 at 9:08 pm
  
  I’m glad we’re still friends!! Happy Easter to you and your family too Jen!
April Patch on April 13, 2017 at 7:28 pm

I started with my 16 pound ugi but it didn’t go far! My shoulders are feeling it from previous workouts this week and I’m still struggling with the diameter of the ball itself and acting quickly. I made up for it with picking up another weight and speed skull crushing the weight (minus slam). I did as many as it took in the time for you to do your set and just kept pushing. Super sweaty, heart racing, so calling it a win.
Reply
- Ashley Dale Grant on April 13, 2017 at 9:09 pm
  
  As you should!! Totally a win! Great job April!
Patricia Best on April 14, 2017 at 6:42 am

Holy crap that was hard! But I’m feeling pretty great after pushing through! Happy Easter!
Reply
- Ashley Dale Grant on April 14, 2017 at 2:00 pm
  
  Nice stuff!!! Happy Easter to you and your family Patricia!
Patricia C on April 14, 2017 at 12:20 pm

Holy shit that was tough had my 14-16 lbs and killed. Crotch boob sweaty lol. Ty Ash. Now for a beauty walk.
Reply
Kristina Bergeron on April 14, 2017 at 1:42 pm

SO impressed with how you kept pace and form during those lunges! Something to work towards… great sweat sesh as always!
Reply
- Ashley Dale Grant on April 14, 2017 at 2:02 pm
  
  Thanks Kristina!! Sometimes I don’t know how I do it! Lol. So pumped we got to workout today. Happy Easter ? ?
Amber Ashton on April 14, 2017 at 4:57 pm

Holy Hannah, that was tough! Happy to have had my spring-walk endorphins to carry me though that one! Thanks Ash! Happy Easter, ladies!
Reply
- Ashley Dale Grant on April 15, 2017 at 6:46 pm
  
  Good call on the walk! Will help with that second day onset from the pain ;)
Ashsavage on April 15, 2017 at 9:45 am

well frig I sucked at thst….didn’t keep up and no jumping…feeling a bit crummy about it
Reply
- Ashley Dale Grant on April 15, 2017 at 6:46 pm
  
  Why?! Ash you’re too hard on yourself sometimes. You did it, and if you sweat, you fucking rocked it.
Ashley Gabel on April 15, 2017 at 7:12 pm

Omg that was a tough one. The Slams hurt me last set. Thought I was losing my legs. Thanks Ash. Happy Easter.
Reply
- Ashley Dale Grant on April 17, 2017 at 7:59 am
  
  Wow Ash!! Can’t say I get you often so that’s pretty badass!!!
Joannamdp on April 16, 2017 at 7:24 am

After a long weekend of “adult juice” and good eats I needed this workout. Sweating it all out now. ?
Reply
- Ashley Dale Grant on April 17, 2017 at 8:00 am
  
  I bet it hit the spot! Glad you enjoyed yourself this weekend ;)
Kristin on April 16, 2017 at 12:31 pm

Had to modify that somewhat. Feeling better now though :)
Reply
- Ashley Dale Grant on April 17, 2017 at 8:00 am
  
  Nice! Thanks for giving it a shot!
Andrea Was on April 16, 2017 at 5:19 pm

Feeling super sweaty after that one! Happy Easter!!
Reply
- Ashley Dale Grant on April 17, 2017 at 8:01 am
  
  Happy Easter to you! Hope you had a great weekend Andrea!
Angelika Henning on April 17, 2017 at 11:36 am

Sweaty and heart pumping!
Reply
- Ashley Dale Grant on April 17, 2017 at 8:37 pm
  
  I bet!!!
Krysta Dudley on May 12, 2017 at 6:45 pm

I only had time for a quick workout tonight, but holy was this one ever crazy sweaty! I am feeling the burn in my shoulders and thighs! Thanks Ash :)
Reply
- Ashley Dale Grant on May 13, 2017 at 10:12 am
  
  That’s what I love about Ugi. 17 minutes can get you and then some! Hope you’re having a fantastic girls weekend so far!
Jillian Churly on April 3, 2018 at 6:52 am

That was tough after a 3 day break from workouts and overindulgence on Easter but happy to be back on track this morning.
Reply
Jillian Churly on April 3, 2018 at 6:52 am

That was tough after a 3 day break from workouts and overindulgence on Easter but happy to be back on track this morning.
Reply
- Ashley Dale Grant on April 3, 2018 at 8:08 pm
  
  I bet it was just what the doctor ordered!!!
Jennifer Wiggans on April 3, 2018 at 4:03 pm

Holy shit ..: wowzers of a bonus workout
Reply
- Ashley Dale Grant on April 3, 2018 at 8:09 pm
  
  You’re welcome ?
krynax on April 4, 2018 at 7:18 pm

Holy shit is right. Sweaty.
Reply
- Ashley Dale Grant on April 6, 2018 at 5:37 pm
  
  ???
Brookebabin on April 4, 2018 at 8:08 pm

Wowza! That was some quick sweating!
Reply
- Ashley Dale Grant on April 6, 2018 at 5:37 pm
  
  I’d say!!
Ashsavage on April 5, 2018 at 9:51 am

Fuck me im hot I couldn’t keep repo ip with 5 kg medicine ball but kept moving
Reply
- Ashley Dale Grant on April 6, 2018 at 5:38 pm
  
  You’re on a roll this week Ash!!
Angelika Henning on April 6, 2018 at 8:34 pm

I had to drop the weight for the knee slams but I made it!
Reply
Kendra Lawrence on April 7, 2018 at 12:31 am

All done! Happy Friday!
Reply
- Ashley Dale Grant on April 8, 2018 at 8:40 pm
  
  ??????
April Patch on April 8, 2018 at 7:35 pm

In order to work with that 16 lb ball for the whole workout my slams were much more like skull crushers skipping the jump lunge. Looked for my past comment and I wasn’t able to use the ball full workout last time and dropped it so there is a win! I struggle with jump lunge coordination on a good day without the ball. Progress and my arms felt amazing (and flipping sore) raising it up and slamming it down. Truly felt strong.
Reply
- Ashley Dale Grant on April 8, 2018 at 8:43 pm
  
  That is basically the definition of badass right there for me!! So happy to hear you saw the increase in your strength. What an accomplishment you should be proud of! You’re amAzeballs. Enjoy those pumped arms tomorrow ??????
Michelle Fraser on April 9, 2018 at 9:31 pm

Wow! That was intense!! I’m dying lol Especially using a 14lb Ugi ball! My shoulders are jello! But still love the Ugi workouts!
Reply
- Ashley Dale Grant on April 11, 2018 at 11:17 am
  
  I bet!!! That’s a thought weight!
Krysta Dudley on April 19, 2021 at 9:47 am

Are you kidding me lol!! Those lunge/ball slams were insane! Thanks for a great workout Ash, incredible!
Reply
- Ashley Dale Grant on April 23, 2021 at 1:20 pm
  
  I feel like I have a little insane inside of me some days LOL. Great work Krysta! You’re kicking butt!!
Jennifer Wiggans on April 19, 2021 at 6:22 pm

That was crazy!
Reply
- Ashley Dale Grant on April 23, 2021 at 1:20 pm
  
  Totally! Somehow I can make 17 minutes feel like 90 LOL. Thanks for pushing through with me, Jen!
Sandra T on April 20, 2021 at 6:29 am

Brutal. used a 10 lb weight and brought it down towards my knee. With jump lunge that was hard enough. Had to pause before the last 45, nutnotherwise kept up with you.
Reply
- Ashley Dale Grant on April 23, 2021 at 1:21 pm
  
  That is INCREDIBLE Sandra!! You are so strong. I hope you know how powerful you are.

17 Minute UGI WOD

57 Comments

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