20 Minute Quick & Sweaty Drop Set Workout
Print Workout Here
I love me some drop sets!!! With this workout I fit in cardio, leg and ab work, along with isolating your biceps. It was a sweaty one and although it went by fast I was perfectly sore for the next couple days. I hope you are too hehe!! Today I need 20 minutes of your time – let’s do this!
What you will need:
- Dumbbells between 5 – 15lbs (go on the heavier side if you really want those biceps to burn)
Warm-Up:
- Jumping jacks
Workout: Complete each of the exercises below for 20, 18, 16, 14, 12, 10, 8, 6, 4, and 2 reps each.
- Jumping jacks – You know the drill here, but you can do side to side steps instead.
- 3 pulse and jump – With your feet separated hip distance apart and your shoulder blades squeezed together to help keep a flat back, come down and do 3 squat pulses before you go up into an explosive jump. Always land low and soft. You know the drill ;)
Modification: Do 3 squat pulses + a full squat with a heel lift and butt squeeze (demo in video) - Bicep curls – With your feet separated hip distance apart and your knees slightly bent, hold those abs in while you curl your weights towards your armpits for a full contraction while doing your best to maintain contact with your elbows beside your rib cage. From here, make sure you control it on the way down keeping your elbows tight and come all the way down for the full extension.BOY DID MY BICEPS HURT AFTER THIS WORKOUT! I loved it!!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Let’s get sweaxy!
Ashley Dale Grant
DOOOOONE!
Boom!!!
Done & sweaty… Thanks Ash!
Amazing happy Friday Andrea!
Woo loved that work out, awesome!
I love that you commented!!! Glad you liked it
This was a goody
Yay thanks for spending Friday night with me!
Loved it. Thanks Ash have a great weekend.
I hope you have a great weekend too!!!
I’ll be feeling this tomorrow for sure! Happy Saturday!!!
I wonder how those muscles were feeling when you woke up today!
Good way to start my Saturday :)
Kyla, you don’t comment often! It’s so nice to hear from you. Thanks for starting your Saturday morning with me ;)
First workout since my sugery almost 6 weeks ago
Wow, I wonder you’re feeling today?!
That flew by! Another one where I did all the jumps!!
Amazing, good for you! And you’re only going to get stronger from here.
Good one. Modifications for jumping jacks but the other jumps were okay.
Good call Ash! You’ll get there!
Done! Cheers
Amazing!
Double header Saturday! That’s how we wrap up month 13 (well it ends tomorrow!)
I like it! Talk about a finish ;)
That was a great fast Sunday workout. Had a beauty walk this morning. Awesome day ty ash
Sounds like a wonderful day!
Hells yeah!
Liked that one.
Nice!!
Only have a bit of time today so this was perfect!
Amazing, glad you could squeeze it in!
glad I saved that for today… didn’t have the healthiest of meal choices this weekend :S
Nothing a quick little sweat session can’t help with ;)
Loving the drop set workouts! Find them super motivating…just 10 more…. OK 8 more…. 6…. almost there… 4 soo close… 2 and done! F ya!
Incredible, thanks for the feedback! I really like them too ;)
Finally just got around to this one now, glad I did bc we went to 2 bday parties this weekend #cakeguilt lol
Hahaha, well I bet this help with the bloating that often accompanies this! Nice work.
short and sweet! Thanks Ash!
You’re most welcome Allison!
thanks I really needed that. Ive got a little behind lately, needed a kick start.
That’s ok Roxanne! Maybe you needed the break! Welcome back ;)
Done and sweaty! Love drop sets cuz they go by quickly lol. Tagged on another workout for a little extra :)
I saw that!!
Finally got to this one after my week of illness! Nice and sweaty before bed. Going to check out the Monday and Wednesday ones to see if I can squeeze another one in before bed. If not then I’ll get in some push ups for this weeks challenge.
Oh wow!! I’m so happy you’re feeling better Kim. I hope you have a shower and eat before you hop into bed lol
Flew by!:) 3rd workout of the week. :) TY and Happy Turkey Weekend!
Yay!! Happy Thanksgiving to you and your family too Leslie!
Short, sweet, and very effective!!
Thanks!
Some people say the same thing about me hehehe
Wow my arms!
💪💪💪
Tabata yesterday and drop set today! Awesome week so far! :)
On track to get your 4 workouts in again!! Nice work ????
Great quickie!!
Done and sweaty! My legs and buns are on fire! I love it!
Hahahaha beauty ??
Omg I loved this workout. And felt great after being sick for a week . Kicked my butt tho ?Thanks
You’re most welcome Kim! I’m so happy you feel better ;)
2 for 2 this week. I still love this one even if I didn’t jump as much this time.
Since your knee is acting up here and there, I’d say that’s a great idea! Nice work Kendra ??
Done! Loved this workout, nice and sweaty! My little guy thought the jump squats were hilarious! Thanks Ash!
Ah that’s awesome! Rowynne just started to pretend squatting for the first time today! So much fun.
Loved this one. Added more weight bc bicep curls were too easy, feel super strong. Thanks, Ash ;)
That’s pretty badass Becky! Love that you had to add the weight.
Loved it! So sweaty!
????
Ow those jump squats!
They come from a place of love lol
I don’t often jump- usually I take the modification but tonight, I went for the challenge – actually didn’t mind the jump squats. #dropsets4life
Thanks, Ash!
Yahoo!! One down, a couple more to go!!
Wicked workout. Extra sweaty and feeling my way back into it this week! #damnhormones
Im glad you enjoyed it and are feeling better. Ready for the next one!!
Couldn’t get this done last night so I made sure I woke up early before work :) Done! Shower time and an awesome day ahead!
Keep up the badass work Sarah. You’re killing it!!
Nice and sweaty, and my legs are shaky… thanks Ash!:)
You always push hard! Great job Andrea ;)
Great one Ash. Added a few extra sets. Nice and sweaty.
You’re such a go-hard, I love that about you Ash!!
That was a sweaty one!
That’s what we want!! Awesome work.
That felt so good!
Oh yeah! I’m so happy when the workout feels right.
I really enjoy drop set workouts. :)
Me too!! Glad you like them.
Gosh I love drop sets!!!
Amaziness!!
Decided to do 2 workouts and take advantage of my kid-free time today! lol Got a good sweat going! Thanks! Happy Mother’s Day to you Ash!
I’m so flattered you spent Mother’s Day with me working out! Great job Michelle. I hope you got spoiled for all the awesome things you do with those 3 kids.
The start of a great weekend is sleeping in, then getting sweaty!
That sounds about right!!!
This was just the pick me up of energy I needed to keep me trucking until bedtime. Perfect length for today too. The little guy started sitting at my feet fussing during the stretch.
Way to sneak it in there! I hope you get a great sleep tonight Momma!!
Another good one Ash thxs! #2
Yahoo!! Keeping on track for our workout Wednesday!
Back to jumping them all!
GET OUT! That’s amazing!
Had to modify the squat pulse jumps (feet are still bothering me, so I didn’t want to do both the jumping jacks and these jumps), but I’m sweaty none the less!!
Have you been rolling your feet on a ball at all? Glad you took the modifications!
Wooo. Super sweaty after that! :)