19 Minute Lower to Upper Workout

by Ashley Dale Grant | Jul 17, 2017 | Members, Weighted Workouts, Workouts | 90 comments

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19 Minute Lower to Upper Workout
Print Workout Here

This strength workout is going to hit the whole body, including your core, so keep it engaged and really feel these exercises during every single rep!

What you will need:

Weights (heavy & light if you have the options)

Warm-Up:

3 minutes of various workouts

Workout: HIIT – 50 seconds on and 10 seconds off, completing each of the exercises for a total of 4 sets each.

Lunge pulses + jump switch – In a lunge position, complete 4 pulses and then jump to switch which leg is in front.
Modification: Instead of jumping to switch legs, just step up and switch it after the 3^rd
Ass to the grass squat – Keeping you back as flat as you can, your heels in contact with the ground, and your abs engaged, you’re going to take your ass to the grass….meaning you’re going to drop your bum as low as you possible can while keeping those heels in contact with the ground.
Modification: If this bothers your knees or back, just do a regular squat not letting that bum come any lower than your knees.
Alternating back rows in table top position – Down on your hands and knees, make sure you keep your abs engaged, your hips pointing down and your shoulders down and away from your ears while you alternate bringing your weights up for a back row.
Supine chest flys with leg extensions – Lying on your back with your knees bent and your feet placed on the ground, you’re going to take the weights above your chest, and keep those elbows bent while you allow them to open up towards the ground. While doing each chest fly, you’re going to alternating one leg extension down towards the ground and then back up again for some lower ab work. Perhaps it’s a good idea to watch this one before you do it :)

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass!
Ashley Dale Grant

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90 Comments

Kim G on July 18, 2017 at 8:01 am

Good one as always #1 :)
Reply
- Ashley Dale Grant on July 18, 2017 at 4:56 pm
  
  Good stuff!! Keep it coming Kim!!
Bwood83 on July 18, 2017 at 9:18 am

Phefff! Sweaty ! Baby’s still napping so still got time to shower ! Love it. :)
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- Ashley Dale Grant on July 18, 2017 at 4:58 pm
  
  That’s what I like to hear!! You snuck it in aaaaaand got to shower. Love those days!
Tracy Neziroski on July 18, 2017 at 8:34 pm

That was awesome! Short and sweaty!?
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- Ashley Dale Grant on July 19, 2017 at 8:47 am
  
  Perfect after an evening walk with your hubby!!
Kendra on July 21, 2017 at 9:44 am

Done. Now to get some more steps in.
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- Ashley Dale Grant on July 22, 2017 at 6:24 pm
  
  I’m certain you did great!
Ashsavage on July 21, 2017 at 9:47 am

All done thanks ash
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- Ashley Dale Grant on July 22, 2017 at 6:24 pm
  
  Anytime, friend!!
Joelle LaRonde on July 21, 2017 at 10:10 am

Done and done!
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- Ashley Dale Grant on July 22, 2017 at 6:24 pm
  
  Yes and yes!!!
Julie on July 21, 2017 at 5:48 pm

Good and sweaty! Done with both kiddies watching. My daughter said “Mommy, I like watching you work!” Then she got in on the lunges and squats :)
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- Ashley Dale Grant on July 22, 2017 at 6:25 pm
  
  That’s adorable! What a great inspiration and role model to your kids you are!!!
Lisa Zapfe on July 21, 2017 at 8:13 pm

Thank you!!!
Reply
- Ashley Dale Grant on July 22, 2017 at 6:26 pm
  
  Anytime Lisa!!!
Rita Campbell on July 21, 2017 at 8:22 pm

I wasn’t at my best tonight, but still got it done.
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- Ashley Dale Grant on July 22, 2017 at 6:27 pm
  
  Good for you! That takes will power Rita!!
- Ashley Gabel on February 28, 2021 at 8:56 am
  
  Love this workout with all these moves.
- Ashley Dale Grant on March 4, 2021 at 8:44 pm
  
  I’m glad Ash!!
Kim Ruis on July 22, 2017 at 9:12 am

Nice and sweaty before coffee and breakfast. Great start to the day.
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- Ashley Dale Grant on July 22, 2017 at 6:28 pm
  
  What a way to start your Saturday. I hope you had a great day!!!!
Angelika Henning on July 22, 2017 at 11:38 am

Oh my goodness sweaty!
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- Ashley Dale Grant on July 22, 2017 at 6:28 pm
  
  Perfect!! That’s what I was going for!!!
Patricia Best on July 22, 2017 at 1:29 pm

Loved this one! Squeezed this in before heading to a birthday party…feeling great!!!
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- Ashley Dale Grant on July 22, 2017 at 6:28 pm
  
  Lovely!! That’s perfect!!!
Sandra on July 23, 2017 at 7:09 am

Another good start to my day! Thanks, Ashley. You are keeping this Senior Citizen strong and healthy!
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- Ashley Dale Grant on July 23, 2017 at 7:46 pm
  
  You’re doing all the work Sandra!! So awesome!
Jackie Dixon on July 23, 2017 at 3:59 pm

Done. Trying to get back into a workout routine. Will post to keep myself accountable.
Reply
- Ashley Dale Grant on July 23, 2017 at 7:47 pm
  
  Please do!! Just keep thinking how great you will feel after!!
Michelle Mullett on July 26, 2017 at 10:27 am

Done! Great quick workout before I get back to unpacking! :) Thanks!!
Reply
- Ashley Dale Grant on July 26, 2017 at 11:27 am
  
  You’re most welcome! Have a great day Michelle!!
April Patch on July 27, 2017 at 3:23 pm

Yahoo! Now only 3 to go to wrap up month 23! I’ll be doing that Sunday! ♡
Reply
- Ashley Dale Grant on July 27, 2017 at 7:32 pm
  
  Three on Sunday! You always abuse yourself. We definitely don’t recommend that many in a row lol
- April Patch on July 27, 2017 at 9:28 pm
  
  I meant wrap up post Sunday. 3 to do before then. 1 Friday, 2 Saturday is the plan (before a pool party and then Jack & Jill!)
- Ashley Dale Grant on July 28, 2017 at 6:47 pm
  
  Yahoo!! I like that idea better. Don’t want you down and out with sore muscles again. Sounds like a fun weekend!!
Ashley Gabel on July 27, 2017 at 8:28 pm

Awesome as always thanks Ash.
Reply
- Ashley Dale Grant on July 28, 2017 at 6:47 pm
  
  Anytime Ash!!
Amber Ashton on August 5, 2017 at 12:23 pm

Loved that one! Went y so quickly and I am just a sweaty mess!
Reply
- Ashley Dale Grant on August 5, 2017 at 3:12 pm
  
  Lovely!! That’s what we want to hear ??
esudds on August 6, 2017 at 10:41 am

Added this extra one in today as I wont’ be able to do another workout until Tuesday! Thanks Ash!
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- Ashley Dale Grant on August 6, 2017 at 9:12 pm
  
  Nice work!!
- Sandra T on July 15, 2020 at 6:16 am
  
  Another good start to my day. Thanks,Ashley, for keeping me strong, healthy, and motivated for all these years.
- Ashley Dale Grant on July 15, 2020 at 4:42 pm
  
  Sandra, the pleasure is all mine. I’m honoured to be such an integral part of your fitness, health and mental wealth journey.
Carolyn Willson on December 6, 2017 at 5:09 pm

Just did this one – no Pantera but still a perfect pick-me-up…C.
Reply
- Ashley Dale Grant on December 7, 2017 at 1:17 pm
  
  Beauty! Can’t tell you how happy it makes me to see you on here more!
Patricia C on July 3, 2018 at 7:58 pm

Awesome sweaty one. Just what I wanted after my walk tonight ty ash xo
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- Ashley Dale Grant on July 4, 2018 at 2:48 pm
  
  I love that you take your daily walks, even in the heat!!
Kendra Lawrence on July 5, 2018 at 9:39 am

Totally felt that today :)
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Joelle LaRonde on July 5, 2018 at 9:58 am

I am a mess of sweat! Thanks Ash…short, sweet, and effective :)
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Lisa Zapfe on July 5, 2018 at 5:00 pm

Loved this! short and sweaty
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TJ1977 on July 6, 2018 at 11:08 am

Whew! Nice one!! Thanks again!!
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Gillian Buckley on July 6, 2018 at 12:09 pm

I’m a sweaty mess! Those squats were a killer. Thanks, Ash! Going into the weekend strong ?
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Becky on July 6, 2018 at 8:28 pm

awesome to fit this one in this evening, good thing too bc we are going to a wedding tmrw ;) Thanks,Ash
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Andrea Was on July 7, 2018 at 7:53 am

Great Saturday morning workout! And yay for no burpees lo. Thanks Ash!
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Kristina Bergeron on July 7, 2018 at 11:42 am

Happy Saturday! Love the quickie today!
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April Patch on July 8, 2018 at 9:58 am

This was tough after yesterday’s two as my muscles were tight, felt better as I went on, but Kaylie did one of these four moves yesterday and Nicole did two, so the same muscle groups were crying :) Thanks!
Reply
- Ashley Dale Grant on July 9, 2018 at 1:33 pm
  
  Haha I can imagine! Good for you doing it regardless!
Angelika Henning on July 8, 2018 at 9:20 pm

My legs were already on fire from stairs. This did them in!
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- Ashley Dale Grant on July 9, 2018 at 1:34 pm
  
  I can imagine it would! Good call on the stairs!
Jennifer Wiggans on July 9, 2018 at 4:18 pm

A sweaty mess
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Jennifer Wiggans on July 13, 2018 at 4:37 pm

Hell ya goals complete … all caught up! Happy Friday. Cheers
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Ann on July 13, 2020 at 7:03 am

Awesome. Great start to my week!
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- Ashley Dale Grant on July 15, 2020 at 4:38 pm
  
  It sure is! You’re seriously on fire right now Ann!
Kendra Lawrence on July 13, 2020 at 9:12 am

Happy Monday
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- Ashley Dale Grant on July 15, 2020 at 4:38 pm
  
  Right back at you Kendra!!
LaurenSledziewski on July 13, 2020 at 10:24 am

Loved that one. And my legs are burning. Happy Monday!
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- Ashley Dale Grant on July 15, 2020 at 4:39 pm
  
  I bet they are!! Love seeing you comment again!!
Manic_Mama0915 on July 13, 2020 at 12:42 pm

Holy Crap! My first workout in months! Loved this one, fast and effective
Reply
- Ashley Dale Grant on July 15, 2020 at 4:40 pm
  
  BAM!!!
Cara Fischer on July 13, 2020 at 3:17 pm

Great quick workout! Thanks ?
Reply
- Ashley Dale Grant on July 15, 2020 at 4:40 pm
  
  I love my quickies! You’re welcome Cara!
Jenna Lum on July 13, 2020 at 4:17 pm

Perfect! Thank you Ashley! Nice and sweaty!
Reply
- Ashley Dale Grant on July 15, 2020 at 4:40 pm
  
  My pleasure Jenna! Hope you’re keeping well and cool this summer!
lizasher23 on July 13, 2020 at 5:05 pm

Feeling good now! Thanks for this!
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Brittney on July 13, 2020 at 5:07 pm

Thanks for the great workout, I feel the burn and am covered in sweat :)
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Jennifer Wiggans on July 13, 2020 at 6:50 pm

Shocked on how sweaty I got from this workout! Loved it
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Amanda Savoy on July 14, 2020 at 9:57 am

Oh my god! My ass is on ? thanks for the quick and awesome workout Ash!
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Erinsigsworth on July 14, 2020 at 12:49 pm

Really enjoyed the intensity of this one! Thanks :)
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Kirstimcnabney on July 14, 2020 at 1:48 pm

Loved this one! Love how efficient and sweaty they are :) Thanks Ash!
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Karyn Ngo on July 15, 2020 at 7:08 am

That was fun! Super sweaty now
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- Ashley Dale Grant on July 15, 2020 at 4:42 pm
  
  You and I think of fun in the same manner!! HAHA.
julieboak on July 15, 2020 at 4:22 pm

Squats were a killer!!! Thanks Ash!!!!
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April Patch on July 15, 2020 at 6:13 pm

Happy Wednesday!
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Kristina Bergeron on July 15, 2020 at 7:41 pm

So happy to be able to do a full ass to the grass squat… after a ton of hard work to rehab my acl injury can’t believe I can actually pull those babies off now (without surgery! darn CVOID!)
Reply
- Kristina Bergeron on July 15, 2020 at 7:41 pm
  
  COVID… lol
Ashley Gabel on July 15, 2020 at 8:38 pm

Good one. Wasnt in the mood tonight for a workout but I did this and feel great. Thank you Ash. Always keeping me motivated ?
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Nicole Smith on July 16, 2020 at 12:44 pm

Did this one on Monday. I felt so badass after!
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Ashsavage on July 17, 2020 at 10:34 am

Got it done – ur so pretty
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JCleary79 on July 19, 2020 at 11:47 am

Sweaty Sunday morning! Feeling good!
Reply

19 Minute Lower to Upper Workout

90 Comments

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