18 Minute Body Weight Endurance Workout
Print Workout Here
I love healthy competition! It’s good to compete with yourself by improving on your numbers and getting stronger, and it’s also healthy to compete with others and cheer each other on to do amazing.
What you will need:
- Just you, badass babe
Warm-Up:
- Various moves /stretching for 3 minutes.
Perform each of these exercises as many times as you can with proper form for 15 minutes….go go go!! You got this babe!!
NOTE: I got through this for a total of 7 rounds. Comment below and let us know how you did.
- 10 burpees – You know the drill here. Do your best, whether that means jumping it out and back in, or walking it out while you work on your flexibility and strength. With both, make sure you don’t drop your hips too much or you’ll put stress on your back.
- 10 jump lunges OR 10 alternating backwards lunges – If you do the latter it takes a little longer, so don’t compare yourself to me. Practice good form and getting down nice and low with the back leg. The goal here is to keep a flat back, while you jump or step back until both knees are bent 90 degrees.
- 10 push-ups – Please do your first set on your knees to warm the chest up. Make sure you have those hands nice and wide and your chest between them to really work the chest!
- 10 back extensions – Lie on your stomach with your arms crossed and your head resting on top of them, you’re going to actually take your time on this as you inhale up, and exhale down using your lower back and core muscles to lift you up. Squeeze your butt cheeks and your quads for a little extra work there too J
- 10 plank jacks or plank lateral walks – In a high plank position (hands directly underneath your shoulders) or low plank (on elbows with them directly underneath your shoulders) jump both feet out at the same and then back in again. Make sure you don’t let your hips drop here while you do this. You don’t want any pressure on your low back. If you feel any low back discomfort, please do the walk outs instead.
- 10 jack squats or wide leg pulses – If you’re doing the jack squats, start with your feet together, and then as you jump them out, drop your bum down and keep that back flat. Do this in and out just like you would with jumping jacks. If you’re doing the wide leg pulses, start with your legs wide, your toes pointed out, and your back nice and flat.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
I finished 6 and got just past the push-ups on the 7th ?
Nice work Momma!!!
Dragging my
Ass from
EaSter but
Thinfelt good but I was slow
Nice work!!
Did my best to keep up with you and get the 7 rounds done!!
Love that!! Nice work Jaimie!!
Needed a good sweat session after being off sick for a bit! Got through 6 rounds + 7th of burpees in 15 mins…but my perfectionist tendencies would not allow me to leave the last set incomplete ?so finished it off lol
Yahoo did 7 rounds. Man that was awesome much needed today ty Ash
You’re most welcome Pat!! Glad it hit the spot on your mini Friday!
By the 7th set my legs did not want to switch lunges!! :)
I felt the same way!! Awesome start to your Friday ??
Followed along wth Ashley. Great start to the day!
Good work Sheila!!
Heart is pounding! Thanks Ash for the quick kick ass Friday workout!
You are most welcome!!
I did 7, some modified, some trying to catch up to you but I finished. Went on to the bonus w/out with my heart pounding & sweat rolling down and then I did my 100 squats. I think this is the badass feeling you’re talking about lol Thanks for a great start to my Friday!
Wow good for you!! I love hearing that. What an incredible feeling. Welcome to the badass club.
Holy trying to catch my breath writing this lol I Kept up with you! Thanks, Ash that was awesome!
Amazing good work!! Awesome stuff Becky!
Managed to get 7 sets in amd 8th set of burpees! Great quick workout..then did my 100 squats…hoping to do bonus workout later today! Enjoyed this one..thx Ashley:)
You’re most welcome! Glad you dug it. You rocked it that’s for sure!
7 sets completed and squats ??
Happy Friday to your thighs!! Haha. And you of course. Cheers!
Wowzas cardio kick! 7 sets done!!!
Total cardio kick. Amazing work Lisa!
I’m not gonna lie, I went for a jog before doing this workout so I only made it through 5 rounds before I had to stop. I’m gonna try it a few more times this week to see if I can do better.
7 rounds and 100 squats for the challenge ? we got this
You sure do! Way to rock it this weekend!
Felt so slow tonight… Did 5 and was on back extensions of my 6th round when time was up
Still sweaty but man I hate burpees
Hey we have different energy and strength on different days. Don’t you worry! If you were sweaty I am happy!
7 slightly modified sets.
Wow!
Amazing. Hope you’re feeling that two day onset.
OH I so needed that cardio today! 7 sets!
Nice work! Amazing stuff.
7 rounds but push ups on my knees. My right wrist is hurting for some reason today.
Massage your forearm for the wrist pain. Sometimes that’s where it comes from – tight muscles.
I did 6 and 2/6 (the mathematician in me needs to reduce that to 1/3 though). However I then pressed pause to finish the round to make 7 complete, then do my 100 daily squats and then play to stretch with you. Feel great now that it’s over lol
You still rocked it! Nice work lady.
Whew! Now I’m sweaty!
Lovely ?
Kept up!m Seven rounds. .whew…
You are simply amazing ????
Seven sets! (Barely). Thanks,mAsh!
Barely or not…you made it!! Amazing stuff!!
7 sets plus 100 squats. sweaty mess. Thanks Ash
Anytime friend!
I only did 5 rounds could barely catch my breath. Thanks for the workout Ash it was another yelling one lol
You’re most welcome!! Great work lady!
Kept up with you Ash! Just did one less set of burpees because of my knee. I’m sweating my arse off!?
Glad you listened to your body! Amazing work!
Just finished packing and squeezed this quickie in. I made it half way into the 7th round. That was awesome.
I am so excited for your trip??
6.5 sets done. Was able to fit this sweaty one in before breaking my fast which I’m pumped about! Thanks!
I’m a sweaty beast right now – kept up with you for 7! First workout in a week and a half – I skipped workouts while at Disney (the 22K steps average per day was enough lol)….thank you, loved it!
That’s amazing! I’m so happy you got away with the family!!
Holy sweaty! That was challenging for me, but I kept up and fit everything in, but the squat jacks at the end- I just snuck those in after the beep.
That’s amazing!!
Only 6 sets this time but this is also after I finished Friday’s workout … trying to catch up!
That’s super awesome! I hope it was a great start to an awesome weekend!
Killer! 7 sets plus 10 burpees for the push! Thank you!
You are most welcome!! Sounds like you killed this workout!
That was more like a 30 minute workout for me as wanted to do 7 sets with modifications and a few pauses to catch up on burpees but did it! Dripping sweaty too. Like dripping down belly and neck. Gross but I know I worked hard!
Wow that’s awesome! Way to go Jackie. Love that you made it longer.
On a busy summer day home with the kids, this was the perfect workout. Managed to finish 8 complete rounds. Thanks Ashley!
That’s amazing!! Way to go in the heat this week!!
One set of squat jacks away from ya! The back extension were the most difficult for me being so out of breath at that point
Yeah it’s not easy to lay on your stomach when you just did some cardio! Way to keep up Momma!!
I kept up with you – 7! Wow I’m sweating! Thanks Ash!!
Way to go Krysta!! Keep it up Momma!
no idea how many sets I did. Definitely went slower than you, I find my form really suffers when I try to go too fast. I am still a sweaty mess though!
Quality over quantity always…so I’m glad you know when to slow it down so your form can stay on point Julie!
Sucking wind on that one! 6 3/4 done for me today ?
LOOK AT YOU GO!!!
Can barely breathe but kept up ?
You’re a machine Jen! Miss you and hope you’re doing well!
These endurance workouts are challenging! but I kept up! Sweaty mess
Woot woot!