20 Minute Drop Set Strength & Conditioning Workout | Royally Fit
20 Minute Drop Set Strength & Conditioning Workout

20 Minute Drop Set Strength & Conditioning Workout

by | Jan 4, 2021 | Drop Set, Members, Ugi or Slam Ball, Weighted Workouts, Workouts | 27 comments

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20 Minute Drop Set Strength & Conditioning Workout
Print Workout Here 

Let’s go Queens! We only have 2 moves for today’s workout, but oh boy, you are going to feel the burn, WOOHOO

 

 

What you will need:
• Slam Ball, 1 Heavy Dumbbell

Warm-Up:
• Included in workout.

Workout:
• Drop Set – We are starting with 20 reps of each move, then 18, 16…. Until we get to 2!

Exercises:

  • Clean & Press – Grab your dumbbell and place in front of you. Sink down into a squat and grab the dumbbell with your right hand. As you stand up, lift the weight with you and lift the weight over your head into a shoulder press. With each rep alternate arms.
  • Ball Slams– You know the drill, grab that ball and start slamming! Be sure to pull your core in tight to prevent any aggravation in your lower back
    •  Modification – Squat Swings (for those that don’t have a slam ball) Cool down/Stretching:

• Complete 5-10 minutes of nice gentle stretching.

Make Today Badass,
Kaylie

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27 Comments

  1. sandra
    sandra on January 4, 2021 at 6:10 am

    Done! Love dropsets!

    Reply
  2. SHERRYEKSTROM
    SHERRYEKSTROM on January 5, 2021 at 7:55 am

    Feeling that burn all over! Thanks Kaylie ?

    Reply
    • Kaylie Ginn
      Kaylie Ginn on January 7, 2021 at 5:54 pm

      My pleasure babe! Thanks for working out with me :)

    • Sabrina_k
      Sabrina_k on January 9, 2021 at 9:54 am

      Sweaty way to start my sat!!! My quads tho ??

  3. Diana McGaughey
    Diana McGaughey on January 5, 2021 at 4:03 pm

    It’s surprising how sweaty you get from this by the end. Loved it!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on January 7, 2021 at 5:52 pm

      right!?! I was kinda shocked at how intense it was lol

  4. Jennifer Wiggans
    Jennifer Wiggans on January 6, 2021 at 6:37 pm

    Holy Moly!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on January 7, 2021 at 5:52 pm

      my thoughts exactly LOL

  5. Tlenny
    Tlenny on January 6, 2021 at 7:17 pm

    Fun one after a long dayshift! I wanted to sit out couch but thought no..its 20 mins of my life..glad i did it! Thx Kaylie!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on January 7, 2021 at 5:51 pm

      YAY so proud of you for pushing through!!!

  6. minko6
    minko6 on January 7, 2021 at 10:23 am

    Holy crap I’m sweaty ?
    Thanks Kaylie !!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on January 7, 2021 at 5:51 pm

      My pleasure girl!!! thanks for sweating with me!

  7. Karyn Ngo
    Karyn Ngo on January 7, 2021 at 1:47 pm

    This was a great one! So simple yet so sweaty!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on January 7, 2021 at 5:50 pm

      Agreed! I couldn’t believe how sweaty I got!

  8. Catherine McCallion
    Catherine McCallion on January 9, 2021 at 8:20 pm

    Really liked this now! Now for a shower!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on January 11, 2021 at 11:51 am

      WOhoooo so happy you were feeling it babe

  9. julieboak
    julieboak on January 10, 2021 at 12:07 pm

    Whew, that was a sweaty one, but I loved it!

    Reply
    • Kaylie Ginn
      Kaylie Ginn on January 11, 2021 at 11:50 am

      YAY so glad you enjoyed Queen! Happy Monday

  10. Jackie Dixon
    Jackie Dixon on January 10, 2021 at 5:31 pm

    Thumbs up!

    Reply
  11. Fitby40
    Fitby40 on January 11, 2021 at 5:34 pm

    Great workout! Thanks.

    Reply
  12. BeccaP
    BeccaP on January 12, 2021 at 3:24 pm

    Whew! Sweaty. That 20 minutes flew by! Thanks for that!

    Reply
  13. slambs5
    slambs5 on May 29, 2021 at 8:01 am

    Love the drop sets! Thanks!

    Reply
  14. Sandra T
    Sandra T on January 9, 2023 at 6:24 am

    So nice to see Kayleigh again! Drop sets are good! Sweating and strong without jumping. My kind of workout.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on January 9, 2023 at 2:47 pm

      You are strong!! Amazing start to your week, Sandra!

  15. JULIE
    JULIE on January 11, 2023 at 5:28 pm

    2/3 done!

    Reply

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