18 Minute Quad Killer

by Ashley Dale Grant | Dec 18, 2017 | Members, Weighted Workouts, Workouts | 23 comments

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18 Minute Quad Killer
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It was one of those days I didn’t feel like working out, but I was so happy I did. Emotionally, energetically, and physically. All-in-all it was a TOTAL WIN! Just what the doctor ordered.

What you will need:

Set of weights if you have them!

Warm-Up:

Various moves to get that body warm like jogging on the spot and light squats.

Workout: Complete these 3 exercises consecutively for 50 seconds on, and 10 second off, 4 times through ?

Weighted burpees – With the weights in both hands, you’re going to come down into your plank, by jumping it out and back in…but when you come back up there is NO JUMP at the top with the weights in your hands. Take your time so you lift with your legs here, not your back.
Weighted low lunge walks – Keeping your shoulder blades together so you’re back is nice and flat, stay nice and low as you walk your lunges forward as many times as you can in one direction, and then back in again in the next direction.
Shoulder presses – With the weights facing towards your cheeks, pop them up and back down again for a nice shoulder press! Get those caps a popping!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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23 Comments

Octane on December 19, 2017 at 9:28 am

Love this one?
Need something quick and love the burn ??awesome !!
Reply
- Ashley Dale Grant on December 19, 2017 at 1:37 pm
  
  Good stuff! Glad it hit the spot!!
Nicole Sommer on December 19, 2017 at 3:13 pm

Truly a burner!
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Ashsavage on December 21, 2017 at 11:26 am

All done great ash
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Patricia Best on December 22, 2017 at 5:24 am

Legs are burning!
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Jwlz12 on December 22, 2017 at 11:51 am

Modified a bit cause of my knees but still dripping sweat and lovin it! Thanks Ash
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Patricia C on December 22, 2017 at 7:33 pm

Wow my heart rate is fired up. Great one Ash. Your daughter is the sweetest
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Leslie Barton on December 23, 2017 at 8:31 am

Good one .
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Jennifer Wiggans on December 23, 2017 at 10:00 am

Felt the burn and the sweat was dripping
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Becky McDougall on December 23, 2017 at 8:27 pm

Was in same boat as you for sure feeling unmotivated but super pumped that I pushed myself to do this one. Great burn! Thanks Ash
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Angelika Henning on December 24, 2017 at 7:23 am

All done. Merry Christmas!
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Amber Ashton on December 24, 2017 at 8:37 am

Total burn and so sneaky as it was a quad AND shoulder killer! Happy Christmas Ash, to you, your family and your RF family. I’m so glad and grateful to be able to safely let some badasses into my house three times a week. Enjoy your very deserved break!
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Kristina Bergeron on December 24, 2017 at 10:55 am

And a very Merry Christmas from my shoulders and thighs to yours!
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April Patch on December 27, 2017 at 5:34 pm

6 Day RF hiatus and an awful lot of awful eating! Eating is to be much cleaned up in the next few days and then hopeful for a cleaner leaf every day come January with a resolution of better planning. I work well with first of the months or Monday’s or the like. Hope to get sweaty with you 5x this week. One down!
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Kim Ruis on December 31, 2017 at 12:23 pm

Finished this one yesterday but forgot to comment. Off to do the bonus New Years Eve one now!
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Travellinpam on January 9, 2018 at 10:38 am

Needed something short and sweet to get me out of this non-exercising funk… and this was it! THANK YOU! It was awesome. Feeling 100% more motivated compared to when I started!
Reply
Ashley Gabel on January 20, 2018 at 8:11 pm

Needed this tonight thanks for a quickie.
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- Ashley Dale Grant on January 21, 2018 at 8:33 pm
  
  Unreal! Nice work.
Sandra T on December 13, 2021 at 6:31 am

That got me going! Loved seeing young Rowyn!
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- Ashley Dale Grant on December 15, 2021 at 7:20 am
  
  I know!! It used to be so hard having her there while working out, but now I love that I have all of these on video!
julieboak on December 13, 2021 at 1:55 pm

That was perfect after a weekend of drinks and lots of food! Thanks Ash :)
Reply
- Ashley Dale Grant on December 15, 2021 at 7:19 am
  
  I love a quickie after a weekend like that too! Nice work Julie!
Ashley Gabel on January 8, 2022 at 2:20 pm

Good workout with the weights. Thanks Ash.
Reply

18 Minute Quad Killer

23 Comments

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