18 Minute Work It Weighted Workout
Print Workout Here
Even with the warm-up, this is going to be a fast one! The definition of tabata should be work harder….you don’t have long. Give it all you’ve got ladies!!
What you will need:
- Weights
Warm-Up:
- 3 minutes of jump rope
Workout: Complete each of the exercises for 50 seconds on, and 10 seconds off, 5 times through.
- Two squat & press then alternate – Using one weight, complete two squats taking the weight toward the opposite foot to the hand you’re holding it in, then press it up. Continue switching sides every 2 reps.
- Weighted burpee + plank jumps – Using the weights, jump OR walk out into a plank position, then while here, complete 2 alternating plank jumps to the hands. Following this you’re going to jump OR walk your feet back in, before you come up out of your squat position to standing. It is vitally important that you have great posture while doing this, so make sure you look forward, squeeze your shoulder blades together and keep those abs tight. Always push up through the heels, so you’re not putting the weight into your knees.
- Walking lunges w/ bicep curls – If you have some room to roam, we want you doing walking lunges here, and while down and holding the lunge, complete a bicep curl. If you don’t have much room to roam, just do some alternating lunges on the spot with the bicep curls instead. Bob is your Uncle!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
She’s so cute!!! That wasn’t my strongest workout but I did it! I may come back to re do it later in the week.
Thanks! And yes you should when you’re feeling better!
Done! Burpees really got my heart pounding !
I bet they did!! Great start to your week Jillian!
Good, quick workout that got me sweating, for sure! Never apologize for your precious daughter! She brightened my morning.
Ah that’s so nice of you to say. Note taken!! Thanks Sandra!!
Lol oh mom life she is so cute… I am sweating! Pooped after that, thanks!
Thanks Jackie! So happy you squeezed this in during your day. Great start to your week!
Done. Good one
Boom ???
Phew! Glad that’s done ;)
Haha that’s a great sign. Awesome work Kristin!
My legs feel so strong after that workout! This is exactly what I needed today, I feel so much better! Thanks Ash!
Oh man your comments always jazz me up! Love hearing that Andrea. Happy to help!!
Done that was awesome. Love weights. Love the baby laughs ?
Unreal! I love the weights too. Glad you got a kick out of little Rowynne!
Sweaty one!
Perfect ????
Wow I’m a sweaty mess. Feels good. Thanks Ash.
You’re most welcome friend!! Great job.
Loved it. Hope had a sleepover here last night so this was a good pick me up this morning while they played
That’s perfect Ash!!
Wow .. great workout
Nice ?
Thanks Ash! Super sweaty!
You’re most welcome!! ??
Awesome. Very sweaty and those burpees were killer. Great.
Burpees always get me!! You’re doing great Jackie finding time to squeeze these workouts into your schedule. Nice work!!
Done!
Awesome stuff!!!
Felt motivated waking up this morning. Decided to prep and freeze 4 jars of green juice (never prepped it before), make a healthy grocery list and get this workout done! Loved it thank you!
Wow you’re most welcome!! Keep doing whatever you did last night!!
This was great! My kids are still napping so I am going to do the Bonus Butt workout too :)
You’re one fire Jodie!! Great work today!
Done. :)
Lovely! Hope the next is feeling better!
It is definitely feeling a lot better than last week. I can now turn right or left without wanting to curse, and am finally able to lie down in bed without wanting to die. I find the pain intensifies in the evening, but it certainly isn’t as bad. If I have learned anything it is that pinched nerves are no friggin’ joke. I am just glad to get some weighted activity in even if I am using lighter weights and going easier.
Wow that sounds awful! I’m glad it’s getting much better Nicole.
Good one. Thanks Ash
My pleasure beauty!
Thank you for a great workout as always!
You’re most welcome friend!!!
Well, that was one way to warm up! Thanks, Ash!
Haha good point in this weather!!
That was way sweatier than I expected but I feel great now!
Oh perfect! Sneaky sweaty ;)
That was awesome, felt like a super strong women! Crazy sweaty. Thanks, Ash. Hi Rowynne!
Lovely, I want you ladies super sweaty!! You rock!!
I love that you had to pause to grab Rowynne. I wish you had been a mama when I had my little ones. It is encouraging to see you still taking care of yourself with a little one. I really struggled when mine were babies and wish I had someone as inspirational as you!
On another note, great workout and just the right amount of time!
Ah thanks Mandy!! It’s not easy, but it’s so worth it. And hey, you’re taking care of yourself now and this is awesome!!!
im dripping!!!! great workouts! can’t believe how sweaty you can get us in such a short amount of time!!!!
When you say that it’s like music to my ears!! So happy.
Did this and this week’s 15 minute workout… couldn’t have done that 6 months ago!
Ugh that one wasn’t so enjoyable haha but it’s done, and I’m sweaty, so mission accomplished.
That’s what I like to hear ??????
Done. Those burped + plank jumps were epic. Happy Monday.
Did the bonus workout after Nicole’s 21 minute AMRAP workout! Time for a needed shower lol. Thanks Ash!
This is a good sign of a good workout. The need for a shower lol. Awesome work lady!
Pretty sweaty! Thanks Ash!
My pleasure!!!
Killer ash thks , I would love you to add 10-15 min bonus workouts every week, I love that I was able to complete 2 workouts today and I am feeling strong
Great feedback!! Thanks Ash! So happy you were able to fit it in. I will definitely keep this in mind!!
Done wish you could feel my heart just pounding. Great fast workout ty Ash.
Hope you had a great weekend Pat!!
Might as well start with the bonus before I get to my regular workouts for the week. Thank you!
So happy to see you snuck this one in!!
Awesome. Caught up. Happy Easter wonderful lady!
Hope you had a great Easter weekend with your family!
So happy I fit in the extra workout this week!! I had to play trucks with my 3 year old in between sets but got it done and I feel great!
I am too!! Nice work Momma!!
Oh so sweaty!
Sweaty Betty!!
Whoot whoot!
Oh yeah baby ??
Double dose of Ashley = a very sweaty Kendra
Heart was pumping!
Nice and sweaty! Gosh I almost forgot about the stress/anxiety of the short nap ? definitely not something I miss now that my boys are a bit bigger – she was (still is) so cute though!
SAME!!! Those micro naps almost did me in Sherry! I look back and I’m like “wow, how did I do that?”. Women are incredible.
sweaty mess here!
I’m a sweaty mess and all in 18 minutes. Loved the reminder of baby Rowyn. They grow so fast
Good start to my one day March break! Doing all the things I love today :)
I am so sweaty!
The first time your little one cried out I got so tense thinking it was my little one. I had a really hard time caring for myself when I first became a mom, and the short (or skipped) naps were so stressful. It’s inspiring to see you pause for your child, and then continue on.
Came back to this one! Good sweaty Sunday start. Loved hearing baby Rowan. They grow so fast!
I remember at the time having Ro there could be a challenge, but now I’m SO HAPPY I carried on and have this to remember those times! Hope you’re having a great long weekend, Sandra!