19 Minute Body Weight Sweater
Print Workout Here
We have cardio, arm & core strength, followed by some isolated butt moves. You got this ladies. Have fun!
What you will need:
- Just yourself ;)
Warm-Up:
- 3 minutes of various things
Workout: Complete the exercises below for 50 seconds on, and 10 seconds off, 4 times through.
- Burpee with donkey jump + tuck jump – Think burpee….and then some. When you jump out, before you come back up, complete 1 donkey jump by kicking both legs up towards the ceiling. When you come back up to top, complete 1 tuck jump. Rinse and repeat.
Modification: You can walk the burpees out, complete alternating donkey kicks, and when you come up, alternating lifting both knees in to recruit your lower abs. - Alternating plank walks + triceps push -up – With your shoulder directly over top of your hands in plank position, bring one foot in towards the hand (really engage your abs here), and then follow that with 1 triceps push ups keeping your body forward, and abs in nice and tight. Take your leg back into plank, and then repeat on the opposite side.
Modification: You can do these same moves on your knees for some added support, and you can also do the push up on your fists if you want some wrist support OR you could hold a low plan on your elbows and just do alternating shoulder taps - Side lying leg circles, right – Start by lying on your side, hips stacked directly over top of each other. Bend your bottom leg 90 degrees, take your top arm in front of your body to help keep it stable. From here you’re going to lift your top leg, push through your heel and then draw circles in the air without rocking your hips.
- Side lying leg circles, left – Same as above on the next side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Did this one today, I had a lot of fun doing this workout except for the 4th set lol… that was so tough but so awesome. Legs burning by the end. Thanks, Ash
4th set for the win! So happy you didn’t shut it off. You just kept going! Nice work Becky!
Great sweaty workout!!
Beauty!
Wow those burpees killed. Great morning workout. Happy Friday
The more the burpees kill, the more they make you feel alive!
Crazy how one leg always seems heavy and harder to move! Happy Friday
I know lol. Happy Friday to you too Jenn!
Those burpees though… holy smokes! Good for thing I reread my sentence before submitting the comment because my phone autocorrected burpees to burgers ? ?
Hahaha that would have fit I quit nicely there!! ? Nice work Nicole! Enjoy Pound tomorrow??
Um wow! That was so hard lol I’m glad no one is videoing my donkey kicks cuz I’m sure I looked ridiculous! Hoping I start noticing my strength increasing soon cuz so far every workout seems to kick my butt, but in the borderline-not-able-to-do-it way :(
I think it’s only fair if I video tape them, you should too!! Lol. You’ll get stronger Michelle. At the rate you’re going, very soon!!
I really liked that one! Jumping makes me feel like a carefree kid. Good for the soul. Thanks Ash!
I couldn’t agree more about the jumping!! Glad you enjoyed it.
Definitely had to take “imperfect action” on those burpees today!!!! But the workout is done and I’m feeling energized! Thanks!
I’m sure you nailed it in your own imperfect way!!
Never thought I’d miss “regular” burpees!
Lol. You’re welcome!!
Amazing sweaty hard workout. Needed this. Thanks Ash
Amazing! Anytime, Ash!
Ow those burpees!
?
Got behind but just finished this
Awesome!!!
I meant to do this Sunday as a double header but took Cameron and his friends out instead! Now completed! :)
Good call on getting out instead. Also, I liked the shirt you were wearing while you did!
Done . I’m feeling great . Nice start to the week !!
I’d say! Way to rock it Kim!!
Love the timing on that one! Perfect length:)
Getting sweaty in under 20 is pretty badass!!!
good sweat, glasses fogged up…#1 done
Haha that’s pretty awesome! And happy retirement Kim! Way to kick it off right ??
Great body weight workout to do while traveling! Seattle this time. Thanks, Ashley.
Good for you! Just the perfect amount to keep you all energized for touring around!
wow! I did,it- after Kaylie’s. Very energized for a Monday- thanks!
You are most welcome! What a great way to start your week!
A perfect lunch time sweat!
xoxo Kendra & Nicole
Love that!! Way to sneak it in there.
Those were burpees from hell! I did low planks instead (sorry), but overall great workout. Thanks Ash!
Don’t be sorry for low planks, they’re harder!! You kicked my butt!! Haha
Great one
Great sweat session… Those leg circles were killer!
I bet you’re really feeling it now!
Great workout, Thanks Ash! Have a nice weekend ;)
Glad you liked it!!
Solid workout and stretch! Have a great weekend!
What a great start to what ended up being a beauty day!
Sweaty Saturday morning! Loved it! Those burpees tho!
You’re welcome ?
That first move… I love combo moves, however each move of the combo doesn’t need to be killer! Happy Saturday!
Haha true enough!! Noted for next time.
I did the donkey kicks for the first time usually I do the moderation one, I looked like an ass doing it but I’m glad I tried them. Arms butt legs are exhausted and I’m dripping sweat so I feel accomplished now going to go outside and clean out my front garden. Thanks for the awesome workout Ash!!!!
Wow way to step out of your comfort zone!! Good job lady ??
Done. Sweaty. Thanks for the great stretching at end too!
You’re most welcome!
Just getting caught up. Feels so good to move.
I bet! Lots of sitting while traveling. Good work lady!
I find it so crazy to see my previous comments on this workout back to 2017! Still going strong and loving every minute!
I’m so honoured you’ve been with RF for so long, and you’re still going this strong!
Those burpees were deadly (but awesome) by the forth set!
I have to agree with you there! Haha.
I hated those burpees and push-ups but loved the leg circles and stretching ?
Glad I got up and got ‘er done!!
So amazing when you can get that much accomplished before 7am!!
Well that was a sweat and a half!! Thanks so much!
The pleasure is all mine! Thanks for joining me Tamiah!
I love your shirt! Thanks for the sweat ?
Well thank you!! Way to rock it this morning Meg!
Those burpees though… I mean I love burpees, but damn! Haha.
Monday ?
Super sweaty but love it!
Holy Hanna those burpee, donkey jumps were awesome!! Thanks Ash
That felt great!
Good way to start my day! Light on sleep as Cameron had a cousin/friend sleepover last night. Just Kaylie’s stretch left for this afternoon in between a birthday lunch and baseball. Chili already in the crockpot to allow time for it.
Wow! That’s a crazy workout! Thanks Ash!
Anytime Krysta! Thanks for joining me :)
Quick and effective!!
Just the way I like it!! Great work!
Pure evil!
Some people say that about me! HAHA
Love it!
Woot woot!!
Great start to the week! Thanks, Ash!
You’re most welcome lady!!
Those burpees were evil! And I know what you are going to say. Good for my running ? lol
Oh but they are…soooooo good!! You can thank me later LOL
Happy Monday
That was a sweaty one!
Yipppppeeeeeeee!!
Excellent. Feeling strong in those legs. Definitely need to learn to focus on engaging that core the whole time. Thanks Ashley!
Yes engaging the core becomes more intuitive when you practice! Good job, Queen!
Great workout! Thank you!
You’re most welcome Lisa!
Slow and steady helped me win this race! Those donkey kicks kicked my ass! Took it slow and steady though and still worked up a sweat! Thanks for the challenge!
You’re most welcome Daniella! So happy you were able to join me today :)
Wow! That was tough. Loved it.
What evil burpees!!!
Done!
They really are…but you did them!! Hehe!
Damn. Sweaaaty. :) :) DONE!
OH YEAH!! Great start to your day Lisa!!
Happy Tuesday!! Off for our 10 minute stretch now!!
Hope you two have had a great week!
Great! That first move is so tough but loved the challenge!
I like a good challenge! Hope you had a great day Jackie!
That was challenging! Thanks
WOOOT WOOOT!!
First time that my son joined me and he thinks you are ?. Lol
Hahaha, so I have a new friend?!
I fell behind this week and have felt like crap pretty much every day. Decided I needed to suck it up and put this on and I feel so much better! I might even do another one! Thank you!!
Done! sweating! Donkey kick burpees…who dreamed that up??
Done ✅
I first commented on this workout in 2017, while in Seattle. Today I did it in Mont Tremblant. Thanks for keeping me healthy enough to live life to the fullest! But…oh those evil burpees!
I LOVE THAT! It means more than you know when you share little bits of information like this. Thanks for being here all these years!