22 Minute Endurance Workout
Print Workout Here
Switching it up a bit today with 2 minute sets, mixing in cardio with upper body. I think you’ll dig it – let me know what you think! As you likely assumed, I only need 22 minutes of your time to sweat today. Let’s do this!
What you will need:
- Set of dumbbells – I used 5lbs and recommend anywhere between this and 12lbs. However if you don’t have weights, you could totally grab some ‘homemade’ weights in the form of heavy water bottles or books….just something to add resistance ;)
Warm-Up:
- 2 minutes of jump rope
Workout: Complete each of the exercises that are paired together below for 10 reps each back and forth as many times as you can for the duration of 2 minutes, followed by 30 seconds rest. Run through this twice and Bob’s your Uncle. All done!
- Burpees + lateral shoulder raises – Do 10 burpees (jumping or walking) followed by 10 lateral shoulder raises while maintaining a gentle bend in your elbows and knees and only bringing the weights up towards your shoulder level.
Modification for burpees: If you need a modification for the burpees grab some heavier weights and do regular squats. - Squat jumps + front shoulder raises – Do 10 squat jumps followed by 10 front shoulder raises while maintaining a gentle bend in your elbows and knees. When jumping your squats it is super important you are gentle on your knees so land soft, quietly and low. If you feel it in your quads and not your knees….you’re doing it exactly right!
Modification for jump squats: More weighted squats! - Jump lunges + triceps kickbacks – Do 10 jump lunges with the weights in your hands (only if you can maintain good form) followed by triceps kickbacks to work the back of shoulders and triceps muscles. Land soft, low and bending both knees equally during the lunges. If you can’t do this properly and it hurts your knees, take the modification below. During the triceps kickbacks I want you to keep the elbows tight towards your sides/ribcage and then extend your elbows and hands back until you feel the contraction in the back of your arm.
Modification for jump lunges: Grab your weights again and do alternating forward or backwards lunges instead. Take your time and watch your form. Quality over quantity! - Side plank leg raises, left + Side plank leg raises, right – In a side plank position with your shoulder directly over top of your hand/wrist, as well as your bottom knee down (or up for a more intense version – demo in video) hold this while you lift your top leg 10 times while pushing through your heel. Continue switching sides back and forth after every 10 reps. If you’re doing this right you should be feeling it through the side of your butt and obliques that are closest to the mat/ground.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Ugh….done
Michelle, you mean YAY DONE!!!!!
Done! Loved this one! Happy weekend, ladies!
Happy weekend to you too Amber!
Loved this one. One of my favorite!! I did it 3 times I loved it so much!! Thanks ash!!
Omg you’re a machine!! Nice work Momma!!
I think your stop watch is broken… definitely felt longer than 2 minutes those last two exercises :) Done and done – TGIF!
Hahaha I’ve been told that before Claire. I can tell you it works just perfectly lol. Happy Friday!!!
Great short workout! Not sure what happened but my subtitle was turned on and let me say it’s definitely worth watching!! LOL some parts were no where near what Ashley was saying!
great workout! thank you!!!
You’re most welcome! Happy Friday Lisa!!
Happy Friday
Right back at you Jen!!! ?
Finished!!! Pushed myself to get it in before my night shift after a busy love that it’s a short time but it’s a wicked workout!!!
Unreal!! I’m impressed how strong you started your first week. Nice work woman!!!
Done! I couldn’t keep up with you fully and I’m the same number of weeks as you in this video! I admire how fit you were throughout your pregnancy! Had wicked heartburn/indigestion this evening so hoping the workout helps it settle down! Have a great weekend!
That’s so cool you’re doing it at the same time as me during the pregnancy. Amazing!
Loved this one!!! Have a great weekend!
This is one of my favourites in a while!! Loved the push between cardio and resistance and legs and arms!! Of course that butt burner at the end!!! Happy Weekend!
Happy weekend to you and thanks for the feedback!!!
Great Saturday workout. Love that combo. Love your belly in this video ash. :)
Haha me too!! Makes me miss it. CraZy little Rowynne was in there. Have an awesome day Pat!
I really liked that one, those leg raises were killer!! Have a nice weekend!!
Awesome sauce!! You too Becky!!
Loved this workout :) Shower time and then I’m ready to go do some shopping!
Oh I like it!! It’s like another workout!! Have fun.
Awesome. Loved it.
Love seeing you comment on a Saturday! Nice work Ash!
Thanks for the amazing workout Ash!:)
You’re most welcome! Thanks for squeezing me into your Saturday Andrea. Have a great night!
woot caught up before Monday….I don’t get your comment responses to my email anymore…just fyi
Ok thanks!!!
Dunno!
Happy Sunday.
Hope you had a great weekend Angelika!
Enjoyed that one… quick and dirty
Hahahaha I like that!!
Sweat like a pig! This is my Saturday night one I planned as Christmas ran later than expected yesterday! Carrying one which I’ll eliminate this week! ♡
You kicked ass! Had a super busy month and you managed to get this in, the extra challenges AND put a successful event on! ??
Oh a good one. Much better than NOT doing anything and a great pre-semi final game activity – GO CANADA!
Wow good for you!! Go Canada go!!!
All Done
Awesome work lady!!
Holly I’m dripping. Great workout to end a good wknd. Thanks Ash.
It was SO nice seeing you this weekend Ash! Then I got to see you virtually at the end hehe
Def sweaty…didn’t have a band so did this one instead today.
Great! Still sweaty and effective!!
Amazing!! So inspired by your 28 week preggers workout! I tried to keep up!! Thanks Ashley!
Ah thanks! Without a doubt, I’m sure you did!!?
Oops didn’t mean to add the question mark lol
Feeling like a sweaty goddess after this one!
I bet!!! Great job Rita!!
Done! Now to enjoy a walk in the sun. I love summer vacation!!
I bet you do!! It finally feels like summer too!! Hehe.
That felt awesome!!!! Thank you!
You are welcome!! So happy you’re back at it!!
Back at it! ✔️
Yesssssssssss!!!!
Done. Great one thanks Ash
Awesome sauce!! You’re welcome Ash!
Love it thank you!
Anytime Lisa!!!
Did this one with Mike for the weekly challenge!! Had us both super sweaty…. but I def got more reps in then him lol Thanks, Ash ;)
I have no doubt you did Becky!! Way to rock the workout and the challenge!! High five!!!
Great quickie!!
Love quickies!!!!
Awesome workout! Especially as the first one I’ve been able to fit in this week! Definitely have a good sweat going. Thanks!
I bet it felt that much better as a result!!!
Back from vacation and needed this sweaty workout! Feeling the effects of too many carbs and drinks.
It won’t take long to feel back to normal!!
Thanks, Ashley, for such a variety of workouts. Never bored. Always challenged.
My pleasure Sandra!!! You keep bringing the energy, we’ll keep bringing the variety!
Playing catch up. DONE!
Awesomeness!!!
Done like dinner…good one #3
Way to rock is 3 times Kim!!
In the zone baby! Yet another goodie to keep me going!
Yahoo!! You lose definitely are!! Nice work lady ??
So sweaty! Making up a couple before baseball! Thank you!
You’re most welcome friend!! Way to squeeze a little time in for you!
Love the format of this one – so fast with so much sweating! Thanks Ash!
The more sweat the better, in my opinion Amber! Nice work!!
Dripping sweat ..good one
You rock Kim!!
That felt amazing!! Thank you!!
All done thks ash
Great workout! Always amazed at how much you could do while pregnant!!
Def got me sweaty and ready for the weekend, Thanks Ash
Kick ass workout!
Happy Friday!
Awesome one ???? Butt cheeks are burning !!
Dripping…Feeling amazing!
??
My shoulder is out for a while so I modified and feel great!
Glad you’re going to physio for this!!
Missed this last week so snuck it in today. Definitely a sweaty one! :)
Playing catch up, now just caught up until this current week with those 3 outstanding. I’m taking care of me, just on the food side as time has been limited on workouts. I’m not worried as I know by year end with my vacation time at Christmas I’ll be all caught up, right now my priorities as a mom are winning over workouts, and nothing makes me happier than watching my son do anything! Happy Sunday!
You don’t need to explain your reason for doing this late, I know without a doubt you’ll be doing it at some point! Priorities are always family xo
Still a killer workout!
YUP!! Makes me hurt just watching myself do it hahaha
Well that woke me up! Still a great workout ?
Glasses are foggy. Third workout of week 1, done!
Sweaty! Thanks!
Super soaker!
Good thing today is hair wash day lol
Wowzers that was a sweaty one!