20 Minute Drop Set Workout with Ball or Weight

by Ashley Dale Grant | Feb 19, 2018 | Members, Weighted Workouts, Workouts | 60 comments

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20 Minute Drop Set Workout with Ball or Weight
Print Workout Here

Rowynne and I had a great time sweating it out to this workout…I hope you ladies do too!

What you will need:

A ball OR a dumbbell for some added resistance.

Warm-Up:

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

Workout: We are doing each move for 20 reps and then drop them down by 2 reps until you get to 2 reps as your last set.

Jump squats –Use those quads ladies and get up nice and high in those jumps, which means you have to land nice and low too so you are gentle on those knees.
Modification: Regular squats either with just your body weight OR your weight.
Stationary lunge holding the weight with back leg hamstring curl, right – Holding the weight in front of your chest, you’re going to complete a lunge by bending both knees 90 degrees (without having your front knee go past your toes) and then when you come out of the lunge, you’re going to lift the back foot up towards your butt for a hamstring curl.
Stationary lunge holding the weight with back leg hamstring curl, left – Same as above on the opposite side.
‘Rainbows’ for your arms and abs – Holding the weight with slightly bent arms, you’re going to take the weight in a ‘rainbow’ from one hip to the next with your arms out in front of you to really work the arms and abs. Keep the tummy in tight so you don’t place any stress on your low back!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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60 Comments

Patricia Best on February 19, 2018 at 7:49 am

I’m super sweaty!!! Loved those lunges!
Reply
- Ashley Dale Grant on February 21, 2018 at 9:21 am
  
  Something different!! Glad you enjoyed it!
Leslie Barton on February 19, 2018 at 9:27 am

Good one!!
Reply
- Ashley Dale Grant on February 21, 2018 at 9:21 am
  
  Glad you liked it Leslie!!
Patricia C on February 19, 2018 at 12:32 pm

Awesome work out sweaty mess so needed this. Ty ash
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- Ashley Dale Grant on February 21, 2018 at 9:22 am
  
  Look at you go!! Two ass kickings in a row. Great job lady!!
Andrea Was on February 19, 2018 at 3:16 pm

I am also very sweaty after that one! Thanks Ash!
Reply
- Ashley Dale Grant on February 21, 2018 at 9:23 am
  
  I am so very happy you were! Hope you’re having an awesome week Andrea!!
Kim Ruis on February 20, 2018 at 5:11 pm

My ass was on fire part way through the first set of lunges. I was totally cool that we worked down to 10 as I thought we were going all the way down to 2. Great quick, sweaty workout though!
Reply
- Ashley Dale Grant on February 21, 2018 at 9:24 am
  
  I’m glad you were cool with it and it still burned you ??. Always a pleasure Kim!!
Ashsavage on February 21, 2018 at 10:58 am

Felt great thks ash
Reply
- Ashley Dale Grant on February 21, 2018 at 11:00 am
  
  The pleasure is all mike friend!!
- Sandra on February 25, 2020 at 6:32 am
  
  Another good start to my day!
Falon Castellano on February 23, 2018 at 6:15 am

Today was a mental game, was really struggling to get through a workout. But little Rowynne kept me going – tell her I say thanks!
Reply
- Ashley Dale Grant on February 23, 2018 at 9:37 am
  
  Look at you pushing through! Love it. I will pass the message along ;). Happy Friday lady!
Gillian Buckley on February 23, 2018 at 9:38 am

I love when you have Rowynne in the videos. It reminds me to get my workout in, no matter what!
Reply
- Ashley Dale Grant on February 24, 2018 at 3:01 pm
  
  I happy you think so because sometimes that’s the only way they get completed!
Octane on February 23, 2018 at 1:39 pm

Awesome !! Great workout . Feeling ?
Reply
- Ashley Dale Grant on February 24, 2018 at 3:02 pm
  
  That’s what I want….burny burny!
Octane on February 23, 2018 at 1:40 pm

Awesome !! Great workout . Feeling it.
Reply
Madabb82 on February 23, 2018 at 2:23 pm

Hard one but like the countdown!! Feel like you have more energy towards the end ?
Reply
- Ashley Dale Grant on February 24, 2018 at 3:02 pm
  
  Exactly! It’s a nice mind trick lol
Becky McDougall on February 23, 2018 at 3:18 pm

Ya I felt it! great workout, Thanks Ash! Have a great weekend;)
Reply
- Ashley Dale Grant on February 24, 2018 at 3:03 pm
  
  Beauty! I hope you’re having a Great weekend too!
Jennifer Wiggans on February 23, 2018 at 4:35 pm

Sweat dripping and a nasty cramp in my one side but hell ya it’s Friday!
Reply
- Ashley Dale Grant on February 24, 2018 at 3:04 pm
  
  Loved your sweat selfie!! Good work lady.
Rita Campbell on February 24, 2018 at 9:43 am

Loved this so much I worked all the way down to 2 reps!
Reply
- Ashley Dale Grant on February 24, 2018 at 3:01 pm
  
  Yahoo!! Thanks ??
Amber Ashton on February 25, 2018 at 9:34 am

Thanks Ash, and Rowynne! :)
Reply
April Patch on February 25, 2018 at 6:48 pm

I knew it wasn’t deja vu in the first minute or two! I did this already earlier this month as I think it was the one you posted on YouTube. Anyway, did it again but added the 8, 6, 4, 2 as the instructions above indicated too, and had to make a few modifications with my crazy add ball so this makes up for it :)
Reply
Kristina Bergeron on February 25, 2018 at 9:01 pm

Man that took all my willpower to hunker down and get this workout in tonight. Always beyond happy when I can rally and pull off :)
Reply
Karyn Ngo on February 24, 2020 at 6:10 am

Sweaty and on ?. Thanks!
Reply
- Ashley Dale Grant on February 26, 2020 at 8:34 am
  
  Nice work!!
Lisa Zapfe on February 24, 2020 at 10:15 am

Wow so sweaty!! Now off to enjoy this beautiful day!
Reply
- Ashley Dale Grant on February 26, 2020 at 8:35 am
  
  It was so beautiful! Glad you got to enjoy it!
KendraD on February 24, 2020 at 3:59 pm

Super sweaty after that one!!
Reply
- Ashley Dale Grant on February 26, 2020 at 8:35 am
  
  ✌?
julieboak on February 24, 2020 at 4:15 pm

those lunges were a doozy! So sweaty and feeling good :)
Reply
JCleary on February 24, 2020 at 5:47 pm

Sweaty! And added mini band challenge – 1 down!
Reply
- Ashley Dale Grant on February 26, 2020 at 8:36 am
  
  You’re amazing Jen! So freaking consistent!
Jennifer Wiggans on February 24, 2020 at 6:01 pm

Those lunges were nuts!
Reply
- Ashley Dale Grant on February 26, 2020 at 8:37 am
  
  ? hehe
April Patch on February 24, 2020 at 6:19 pm

Cameron and I are done but we went all the way to 2 – I paused it on your set 10 and did not tell him until after ? as I read him the write up first and it said until 2.
Reply
AWhitcombe on February 24, 2020 at 7:42 pm

Done! Woop!
Reply
Jenn169 on February 24, 2020 at 10:13 pm

So sweaty. I did struggle a bit with the pace but made it through.
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lisakvapil on February 25, 2020 at 7:04 am

Done…sweaty. That was tough!
Reply
Amanda Savoy on February 25, 2020 at 10:24 am

Done! That was so tough!!!
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SHERRYEKSTROM on February 25, 2020 at 4:07 pm

Those lunges were tough but I sure felt them!
Reply
LaurenSledziewski on February 26, 2020 at 10:35 am

Done!!! I am not a fan with lunges, those were tough but love the burn
Reply
- Ashley Dale Grant on February 29, 2020 at 7:14 am
  
  Amazing! You rocked it this week Lauren!
Tlenny on February 26, 2020 at 11:32 am

That was a great workout…heart is pumping ! I thought it was 20 reps down to 2 reps…imagine my delight when at 10 you said “this is our last set” oh the joy??
Reply
- Ashley Dale Grant on February 29, 2020 at 7:14 am
  
  Hahaha. I like to sneak some joy in there ?
AFrise on February 26, 2020 at 4:44 pm

dead!
Reply
- Ashley Dale Grant on February 29, 2020 at 7:14 am
  
  Means you worked hard!
Elizabeth Quail on February 28, 2020 at 4:43 pm

?
Reply
- Ashley Dale Grant on February 29, 2020 at 7:16 am
  
  Hope you had a great week Liz!!
Kate Stock on February 28, 2020 at 10:40 pm

My lanta! My damn legs hate you right now!
Reply
- Ashley Dale Grant on February 29, 2020 at 7:16 am
  
  You’re welcome ❤️
Julie on February 1, 2023 at 5:40 pm

Welp, I went all the way down to two reps lol. I just went by the written instructions and blasted my tunes. Longer workout, but damn it felt good!!
Reply
- Ashley Dale Grant on February 2, 2023 at 6:37 am
  
  THAT IS SO AMAZING!! Would love to know what you listen to when you’re lifting!

20 Minute Drop Set Workout with Ball or Weight

60 Comments

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