18 Minute Leg, Arms & Abs
Print Workout Here
Welcome to my new home! This is the 3rd place I’ve been in since starting Royally Fit Online. You’ll be hanging out with me in my basement while I sweat, struggle, gain strength and become more badass. I think this one is a good start ;)
What you will need:
- 1 light weight
Warm-Up:
- 3 minutes of various movements – just get moving!
Workout: Complete these 3 exercises for 50 seconds on, 10 seconds off, 5 times through~~
- 4 jumps forward and back – Great for your abs, cardio and legs, take this move will get you sweating. Separate your feet a little further than hip distance apart, toes pointing out, come down nice and low while you jump your body forward and back 4 times in each direction.
Modification: You can stay stationary and do nice controlled squats if the jumping bothers your back or joints in any way. - Right leg forward stationary lunge, with left arm lateral raise – With your right leg forward and left leg behind you 3-4 feet (enough so your front knee doesn’t go past the toes when you come down into a lunge) bend your knees to 90 degrees (or as far as you can) while you lift the left arm into a lateral raise working the shoulders.
- Left leg forward stationary lunges, with right arm lateral raise – Same thing as above on the opposite side
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
That was a lot harder than it looked… I’m definitely awake now lol. Thanks Ash, have a good week!
Way to start your week!! Have a great day and week!!
Commenting after my shower as I was dripping! Determined to start the month on the right foot!
Sounds like you did just that!! Hope those arms are feeling tight today!
That was great! Super sweaty!
Perfect! You rock Nicole!!
Done! Sweating like crazy and my legs are burning! Thanks Ashley!
You’re welcome Tracy! Thanks for your commitment to your fitness and RF ;)
A nice Friday morning wake-up! Thanks Ash! Enjoy the cocktail challenge today, ladies!
Amazing! We most definitely will! Happy Friday Amber!!!
Always enjoy workouts with weights
You and me both! Lots coming at you in May ;)
thanks ash all done
Great job Ash! I’m always so impressed how you find time to do this with 3 girls. You’re such an inspiration.
Sweaty mess again!
Awesome work!!
A workout that I struggle with keeping balance but it’s done! Cheers
I always get you on the balance but you never stop trying, and that’s badass!
My balance was frustratingly off today! I had to eventually drop the weights and just lunge.. a little disappointed but something new to focus on!
Hey it’s great that I can still challenge you! Can’t wait until you come home and smash this!
Wow my quads lol
Lovely ??
Wow that was a nice sweaty one Ashley!
Perfect! That’s awesome. Hope it was a great start to a very sunny day!
Holy quad burn. I thought I was going to have to drop the weight but I pushed through and feel so good!
Amazing!
So even with a 7 lb weight, the lateral raises were tough on my shoulder. I think I may have some tendinitis in my arm.
Done!!
Oh no! Is it something you’re looking in to? Just to be sure?
Wowzers! My legs are on fire. Thanks Ash loved it.
You’re welcome!!!
I am so glad I didn’t do this Friday, I would never had made it up the CN tower stairs. Lol.
Super sweaty and I can feel the effectiveness of this workout. Happy Monday!
I’m super impressed you did this after the climb! Nice work Joanna.
super sweaty! thank you!!!
My pleasure Lisa!!!!
That was a record for using the term “Holy F@#K” for me! Towards the end of every set it blurted out loud and proud! Swearing can only mean it was a good one! Thanks for kicking my ass again!
You got that fucking right!!!! Hahahaha. Awesome work Kristina!
Wow that was a great workout. Dripping sweat legs are shaking. I have to say though I loved it.
I love how you pick some of the toughest workouts and go for it!
Short and sweet!
I am super sweaty too! I found my left arm was weaker than my right for the lateral raises; also a bit weaker from not being able to workout the past weak and a half from being sick. What a difference it makes when I don’t workout. Thanks for the strong workout this morning Ash!
Sweaty! Yes! Thank you!
Reread my comment from the last time I did this and I’m so happy to report it went so much better than last time! It feels great to see that I’ve made progress! Workout, planks and squats done! Thank you!
Woot woot! First full week complete!! I’m back and the injury seems fine!! Yeehaw! Plank and squat challenge done too! Thanks so much!
sweat accomplished, thanks Happy Friday, have a good weekend!
Happy Friday!
Ouch! Those jump squats were a burner! But I love the burn!!
Great workout! Love that I can do these workouts anywhere, was able to get it done in my hotel room while away for work!
Love the Plyo. Super sweaty!
My shoulders needed that.
Thanks!!
Oh man for such a simple move workout I’m still shaking after stretching and showering ?
Struggle was real but appreciate the challenge!
The Monday workout link wasn’t working so I did this one and it was HARD! My heart was going like crazy!! Good way to kick off the week ??
Killing this Wednesday! 5km walk with dogs, 2 km run with my Kids Run Club and then this! I’m off to have a bath and planning on not committing myself to anything else this evening!
I love the sound of that!! Just got out of the bath myself. Way to rock it today.
3 moves and 18 mins I was a sweaty mess!