22 Minute Stacked Ugi Workout
Print Workout Here
One of my true loves…the Ugi!! This 22 minute workout is going to hit every muscle in your body, and leave you feeling like super woman afterwards because of all the power moves!
What you will need:
- Ugi ball, pillow, or weights. Something for resistance!
Warm-Up:
- 2 minutes of jogging on the spot, jump rope, walk-outs whatever it takes to get warm
Workout: We’re going to start with the first two exercises, and then repeat them adding one exercise into each set, until you’ve completed all 6 exercises.
- Backwards lunge with weight resting on opposite shoulder, left – Holding the weight on your right shoulder, make sure you keep incredible posture, while you step the left leg back into a lunge and then up again. Keep squeezing the butt cheek every time you take it down. Holding that weight may not feel like much, but it’s going to work your shoulders and core more than you know!
- Backwards lunge with weight resting on the opposite shoulder, right – Same as above on the opposite side.
- Jump squats with ball or pillow slams –If you’re using a ball make sure you’re doing this on appropriate floor! Whatever you’re using, grab it and take it above your head while you jump up and as you’re coming down, you’re going to slam it onto the ground. If it’s a pillow it likely won’t bounce back up, so you’re going to need to bend over a little more to grab it. While doing this make sure you keep your back nice and flat! Awesome for your cardio!
- Squat hold with Y to W arms – Hold yourself in a wide squat hold, so you can gain more strength in your legs while we work the upper body! While holding the squat, hold your arms up above your head in a “Y” position, and then bring them down to a “W” position until you really feel the squeeze in the midback. Like you have an orange in between your shoulder blades, and you’re trying to make orange juice by squeezing them!
- Straight leg deadlift – Really watch your form here and maintain a flat back. Pick a focal point above your height level, and watch it while you keep your legs straight (or a slight bend in your knees), and then bend at the hips and come down to a 90 degree bend at the hips. Keep the shoulder blades together, and feel the stretch in the back of the legs. If you feel anything in your lower back…STOP! Do some bridge poses for your butt and hamstrings instead.
- Plank slams – To start you’re going to hold a high plank position (on hands), and if you need some help please use your knees. Keep the abs engaged and the hips up and in line with your shoulders to ensure you’re not placing any stress on your low back. While holding this, you’re going to alternate bringing your arms around into a circle and then slamming it on the ball in front of you or slapping your palm on the ground.
NOTE: If you have a ball you’re going to slam it with the side of your fist, but if you don’t you’re going to slap the ground with the palm of your hand.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Just got a ugi/tko ball yesterady (finally lol) so had to do a workout to try it out! I got 14lb one (to challenge myself lol) Wow, the ball really ups the intensity over weights. I kinda dig it! lol Thanks Ash
I’d say!! I love your “kinda” bet that body is feeling it. That upper body will be stronger before you know it!
I don’t have a UGI ball so I just used my two 5lb weights for the lunges and nothing for the jump squats (which I still find challenging anyways!). Done!
Without a doubt I bet it was!! Keep at it Eran!! Loving it!!!!
Jello! My legs are now jello. What a fun workout that was!
You enjoy my kind of fun!
Wowzers
You know it ?
Dripping sweat!! The squat with Y W arms…WOW!!! Insane but man I loved it
Insane is my name lol
Loved it! My back was really starting to feel it by the last two sets though so I had to drop the weights for the lunges and squats.
Glad you did! Find some hip openers this week during your yoga. That will help to loosen then back up!
I ‘m definitely sweaty after that one and I used 2 dumbbells to equal 10lbs. Thanks Ash!
That would have been hard on the grip! You’re a machine!!
Awesome workout I used my Ugi. Thanks Ash
The good old Ugi never fails!! Hope you’re having a great weekend Ash!
Awesome . Shaky legs!
I bet!! Thanks for squeezing us into your busy day Angelika! Your rock woman ??
Late getting t this carryover, but it is done! Sweaty Friday start!
*t
*to clearly having issues lol
Hahahaha. Clearly you were shaky after from working hard!!
Shoulder attack! Loved that one, thank Ash!
Perfect Friday workout! Nicole and I’ve been doing them at school and we keep forgetting to comment on her computer so I’m trying to remember to so I can keep track that I’ve done it!
You rock! I’m so happy you guys are doing that together. Makes me happy. And thanks for taking the time to respond.
wow this was awesome. I forgot how good it feels to do an ugi workout. Love this workout. Thanks Ash
You’re most welcome!! Make sure you save it with our new bookmark feature to come back to!
Oh wow I am super sweaty, mission accomplished I guess lol! Thanks Ash!
Well that was fun….lmao – I used a toy ball that is virtually weightless but I am still dripping with sweat! I used my 8’s for the deadlifts. I didn’t hear what you said at the beginning because the boys were chattering away so I kept dreading that it was going to turn into a pyramid lmao – so relieved when you said it was the last round! Hahaha! Thank you so much!
plank punches…forgot how good those feel! I may or may not have also tripped Millie while she walked behind me during the lunges lol
Love me a good ol ugi workout!!! Was dripping sweat! I used Charlotte for the lunges…much heavier and way more wiggly lol
Wowzers that was a sweaty one!
12lb Ugi for me too! Killa!
Well wasn’t that a pleasant workout ?♀️ Not lol
Good sweaty ☝️ thanks Ashley lol
Squeezed this one in on our lunch break. Hope the students like sweaty teachers ;)
I’m dripping sweat! Spent 9 hrs purging, painting a complete room, dump trips, but before I showered from my grubby endeavours I wanted to ensure I got my sweat session complete. Aiming for 2 tomorrow to complete the month and am going to have to plan well as we have a pitching clinic and ball practice. I’m already sore from painting – ceilings suck!
Seriously April. You. Royally. Rock. I’m telling you…you never cease to amaze me!
No ugi but I used 10 lb weight for some exercises and pillow for some. I’m still sweaty without the heavy weights so it was good for me.
That is fantastic! If you live around here (Clartington), I’m happy to give you one Jackie!
I used a 12 lb ugi. I alternated jumping every other squat!
Look at you go!! Nice work Ali!
That was a sweaty one! Thank you Ash ?
You did great this week, awesome work Julie! That knee must really be coming along!