20 Minute Leg & Back Drop Set Workout
Print Workout Here
Great workout to work your endurance, strength, and cardio. They always seem to work these drop sets ;)
What you will need:
- Set of hand weights
Warm-Up:
- Simulated jump rope, squat & reach + alternating hamstring stretches…. or whatever gets you warm!
Workout: We’re going to do each exercise consecutively for 50 reps, 40 reps, 30 reps, 20, reps, and 10 reps each.
- Weighted squats – You guessed it, grab your weights, hold them beside your body, keep your upper back contracted, and then head down nice and low for some weighted squats. Keep the feet hip distance apart, toes pointing forward, and your knees behind your toes.
- Jump squats – Jump high, land low, and really burst it up with as much power as you can. Awesome for burning fat around the stomach!
Modification: Instead of jumps you could do squat pulses instead. No problem! - Bent over back rows – You’re splitting each side into half the reps. So for the set of 50, you’re doing 25 each side. Doing one side at a time, you’re going to rest your non-working arm/hand on top of your thigh in front, while you row your opposite arm to really get the contraction in your mid back.
- Plank taps – In a high plank position, hold your abs in nice and tight while you alternate tapping the opposite shoulder to really get those abs working.
- Hip thrusts – In a bridge position (on back with knees bent, and feet hip distance apart), you’re going to push your hips up towards the ceiling/sky, and then drop them ever so slightly, so you can give them an extra push up each time.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Done ?
Love seeing you comment again!! ?????? happy Friday!!
This felt great! Thanks Ash!
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Wowza! That was great! Harder than it looked! Lol But I was able to do all the plank taps from my toes ???
Yahoo!!! Big win!!
I was going to give up 5 minutes through the workout….decided I’d do my best and half ass it and then do it again over the weekend….ended up finding the energy and did it full out! Feeling sweaty and awesome!
I love these posts. Great job Patricia!!
So good!!
The!
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Thanks that should say…
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Hahaha. I figured so!!
A tough one but pushed through. Thanks and have a good weekend:)
It sure was Jillian!! Hope you had an awesome one too!!
Loved it. Thanks Ash
My pleasure Beauty!!!
Done! Thanks Ashley!
My pleasure Eran!!
That was so tough. My abs were/are so tight still from Wednesday’s workout, but they got warmed up and stretched out. I think this is one of the few times I have done all three workouts in the one week and I am feeling so good. I hope I can do it again. Great leg workout. Wow.
Wow that’s fantastic!! What a great accomplishment. This week you have different times to choose from so whatever you can fit in Jackie!!
great workout! thanks Ash!!!
Anytime Lisa!! Hope you’re doing well!!
I’m soaked! So glad I said f u to my excuses this sat morning … thanks Ash
Ps you forgot the last set of plank touches ?
You’re most welcome and thanks for being honest ??
My first full workout without any modifications. I am soaked in sweat! Thanks Ash, have a great weekend!
That was a tough and sweaty one! Feeling great now :) Thanks Ashley!
Good for you Sarah!! Hope you’re doing well!!
Wow! That was a tough one! Definitely going to need a shower after that. Great way to spend a Saturday afternoon!
Thanks for joining me today Jaimie!! Hope you were able to give the hips a great stretch!!
Wow jumping squats are killer. Thanks Ash.
Anytime!! Hope you had a great weekend Ash!!
Done
Way to rock it on a Monday!
Finished end of 30 will come back to rest on next break
Good for you Ash!!
Omg, so sweaty! Cameron did this with me with his weights and he rushed through (his “squats” are quite hilarious) and I had to pause at the jump squats as I wanted to jump them all but I’m no where near as quick as you! Blocks of 10 work for me! Now we are showering and leaving on a few days mini vacation!
I hope you’re having an awesome mini vacation!
Another good one Ash!!
You rock Kim!! Two workouts in 24 hours!?
Done! Love, love, love drop sets! Great stretch today too. Thanks Ash, happy weekend!
You and me both Amber!! Have an awesome weekend!!
Always a grea way to start my day, Ashley. Thanks for keeping me on track.
Nothing makes me happier!! Thanks for checking in!! Hope you’ve had a wonderful summer.
Done like dinner W/O #2 :)
On fire Kim, keep it up!
Decided to start my Sunday off right. Used my 21 lbs weights today :)
Awesome. So tough. You are an energizer bunny, wow! I did this workout 2 years ago and I’m still here with royally fit!! Love it!
Like a boss, done! Thank you!
great workout!
Started a new job today and was mentally exhausted…almost said f’it but glad I didn’t. I feel great!
Holy hell!!! You and Kaylie are really screwing with my hair wash cycle with all these dripping sweat workouts!!! Lol
Omg this was killer. Like 80% of me wanted to shut it off
Love the intensity of this one!
Now I have to wash my hair! :p
I am soaked in sweat! Thanks Ash, have a great weekend!
Love drop sets….even did the last 10 hip thrusts you forgot. lol. All good!
Hahahaha, did I forget them! I’m the worst when counting!! Way to go Sandra!!
Awesome start to my week!
I hope the sweat was from the workout and not just the hot summer weather!!
DONE :) I’m back.
HEY LISA!! So nice to ‘see’ you again!! Woot woot!!
Oh man!! I am sweating way more than expected!!! Awesome workout!!!! Thanks so much Ashley!!
YOU ARE AWESOME JENNA!! Way to sweat on a Monday!
Third time doing this! 2017, 2019, and 2020. Still a killer workout. Loved it. Possibly stronger than 2017?! I hope so.
done and a sweaty mess!
Great combo with Kaylie’s upper body workout!???
Thanks!!
Dripping sweat
Holy sweatballs! Ashley you are a machine!
Done!!
That fast pace keep me on my toes!
Soooo drenched after that!
Done!
You rock!!! Hope it was a great start to an awesome week!!
Done!
WOOT WOOT!!
Super sweaty!
Hope that was from the workout and not the insanely hot week!! HAHA. Awesome work Kendra!
this one seemed to fly by! Done!
I love that when it flies by! You’ve been kicking butt Allison! Awesome work :)
Just back from a wonderful month in Newfoundland. Did old workouts 3 x a week by the ocean. Heavenly. Back to my basement and hearing your voice again! You keep me strong!
I thought you must have been on vacation! That workout backdrop sounds heavenly for sure! Amazing work, Sandra!