18 Minute Strong Woman Workout
Print Workout Here
Wow, this workout made me feel so powerful! I hope it makes you ladies feel the same. Although I have some exercise descriptions below, I would REALLY prefer you watch the video and listen to the verbal cues for them as they are a little complicated…but fun!!
What you will need:
- Weights
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~~
- 1 leg deadlift w/ back rows + stationary lunge w/ hammer curls, right leg –With your right leg forward, lift your left leg up into an ‘airplane’ position, and balance yourself while you complete a back row (lots of balance I know, but give it a shot) and then take your left leg behind you for a lunge while you complete hammer curls. Lots and lots of focus while you do this workout. Pick a focal point and give it your best shot.
- 1 leg deadlift w/ back rows + stationary lunge w/ hammer curls, left leg – Same as above on the opposite side.
- Power burpee – I know right…its evil. But sometimes evil can be fun. Give this one a shot! Complete a burpee with a push up, and then when you come up, do 2 jump lunges! Yay!! Haha.
Modification: You can always walk out the burpees, do the push ups on your knees, and then come up and alternate two lunges. Whatever you do, make it good for you and push!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
I so needed this today! I’ve been REALLY struggling with body image issues this week and this truly made me feel strong, for 18 minutes I was able to see how amazing my body is to push through workout after workout despite pain/injury and execute a powerful workout. Thanks for always pushing us!!!
Wow Kate, I’m so happy this came at the right time for you. Don’t ever forget how capable and strong your body is! You’re awesome, and I’m so happy you did it!!
As I went to go write my comment I saw this comment from 2017 of mine. No matter where I’m at in my fitness and mental health journey you have been a solid rock so thank you Ashley! I’m happy to report I did this whole workout without a single modification – pushups from my toes and everything!
The pleasure is all mine lady!! Wouldn’t be the same Royal family without you. And WHAT A BADASS YOU ARE!!
I loved the 1 leg deadlift w/ back rows + stationary lunge w/ hammer curls and will use that one in my other workouts but not so much with the evil burpees, I only do them when you tell me to lol. Thanks Ash, have a good day!
I’m so happy you liked that move!! Although the balance was a struggle it was pretty empowering! As for the butlers, I’ll keep you in line with those lol
Loved it. Feeling sweaty. I really like the one leg dead lifts. Thanks Ash.
I can totally see you loving this style!!
Loved the deadlifts! Feeling badass!
I’m glad Leslie!!
Wow that was an amazing combo. Love it tough one. Ty Ash
You’re welcome! Sorry we didn’t get a chance to talk on Thursday after class!!
Done
So needed this!
Boom! Hope you’re having a great weekend.
I really enjoyed this one because I love burpees and love push ups. Felt super strong. Thanks, Ash! Have a nice weekend ;)
That’s incredible you love push ups and burpees!! Usually only personally trainers love that stuff. Hope you’re having a great weekend!!
That was tough but great! I love challenging my balance!!
Me too!! It’s a neat way to get a burn on. Thanks for joining me Steph!
Great work girl, maybe some of that ballet balance came in handy!
Nice!!! Glad you liked it ?
That was great! I’m so sweaty! Thanks Ash, have a great weekend!
You too Krysta!!! ??????
That was a good but tough one!
Beauty! Just what I like to hear
Good workout… other than the burpees of course!!!
What?! You love burpees. Who are you kidding.
This was the first workout I’ve done full pushups since I’ve joined RF. I am dripping and off to shower and get the day started. Thanks Ash!
What a huge win Kim!! That’s all that hard work paying off. Good for you. Hope that was a great start to a badass day!
Coming back from a two day flu ? This is exactly what I needed. I feel royally badass ?
Nice!! Sorry to hear you were sick, but happy to hear you’re feeling badass again ?
Liked those moves!
Awesome!!
tough but loved it
Perfect!!
A sweaty Sunday
Way to kick ass today!
Glad I didn’t skip that one! Sweaty and heart pounding :)
Perfect! Sometimes the ones we consider skipping are the ones that leave us feeling the best after!
Loved that! Multiple moves in one, how could we not all feel badass?! Thanks Ash!
That was the hope and it looks like I nailed it!! Awesome job Amber!!!
My face is beat red! :)
Awesome sauce! Another month down ?????
Catching up on the videos I’m missed over the past months. Loved this! Sweating hard!!
You are most definitely on fire right now!!
I liked the good stretch after this, and that it was a quick effective workout! Combo moves sure make it go by fast!
Soooooo sweaty! The stretches at the end felt amazing!
Have a great weekend! Thanks much :)
Holy I don’t think I’ve been this out of breath after a work out in awhile, def needed this. I love this workout, its a challenge yet in only 18 mins it flies by. Thanks, Ash
Out of breathe and sweat dripping
Happy Friday ?
My jump lunges were a sight to see!
All done
Done! 10 lb weights and had to go slower and not jump lunges but still out of breath and sweaty! Wow.
This is the first workout I’ve been able to get in this week so feels good to have a good sweat going! Tacked on the Bonus for this week since I had a little extra time! :)
So pleased to hear you got these in!
Great workout! Loved the burn in my butt!
Sweaty hot mess..love it!
That’s perfect. Way to push ??
Wow! All three workouts this week were amazeballs!I Feeling fantastic and energized!
So pumped when I hear you enjoyed all! Thanks for sharing!
I’m a puddle of sweat. Thanks, Ashley!
You are most welcome lady!
Good one I’m sweaty and breathing heavy!!
That’s what we like to hear!
I liked the deadlifts with back rows and lunges but I HATED the burpees with pushups and lunges didn’t like those at all lol. Thanks for the workout dripping sweat.
I mean, you can’t like everything Dawn! Lol. Happy you pushed through.
Great one, love burpees!!
So happy you enjoyed!!
Sweat was dripping!
Happy Mondy
Way to start your week off right Jen!!
Good one thanks
The pleasure is all mine Lisa!! Thanks for joining me!
My kids joined me … my son said this workout was fun. NO! This was tough!! I am sweating! Thanks Ash! Happy Monday!
HAHAHA, tell your son I like his thinking!!
That was awesome
Excellent!!
Great start to another week of isolation. Had to improvise a wall ball due to lack of free weights. Those muscles are feeling strong though. Nice and sweaty! Thanks Ashley!
I’m so darn happy to see your name again Jenna!! And happy you improvised as well! Way to go!
That was no joke. Great workout. Super sweaty! Thanks Ash!
I have a no joke policy when it comes to getting sweaty!! HA!
done!
BEAUTY!!
I asked Cameron what he thought and he said “she should have made this only 10 minutes” lol
Hahaha, he’s a smart cookie!!
Wow that was hard, I’m terrible at combo moves I’m so uncoordinated. I’m so sweaty.
As long as you got sweaty, it doesn’t matter how coordinated it looked lol
Feeling strong!
Just what I was going for!!
Wow. That was one of the very few where I thought I might have to pause and take a break. But resisted and made it to the end in one go! Feel like a Badass! Great start to another isolation day!
You’re amazing!! Way to go Sandra for resisting the urge!! Your body and mind I’m sure are thanking you!
Feeling good but those power burpees are evil… just evil lol
Hehehehe…they help with running though, so watch that speed go up lady!!
I loves this one. I have no firing muscles anymore so doing those jump lunges were a killer. I got to the point where I couldn’t even jump to switch legs – my muscles just didn’t have it in them
I’m so glad you pushed yourself and loved it so much…even with the challenge! Way to go lady!
Loved this nice quick one but man it was tough! Power burpees are the devil ?
They most certainly are! Thanks for still giving them a shot!
Just finished this work out. Super sweaty! Thanks Ashley!
You’re most welcome Amanda!
Those burpees tho!
They come from a place of love!! HEHE
Bam!
And she’s back!!!