23 Minute Body Weight Burner
Print Workout Here
The more you put into this, the more you’ll get out of it. Today I only need 23 minutes of your time. Let’s do this!
What you will need:
- Set of weights, anything between 10 – 20lbs. I use 15 ;)
Warm-Up:
- Mix of jogging on the spot, heel to bum, knee lifts, with 10 seconds of burpees etc. for 3 minutes.
Workout: You’re going to each of these exercises consecutively for 50 seconds on and 10 seconds off, for a total of 4 sets each.
- 3 pulse squat + squat jump – Come down and complete 3 squat pulses followed by a squat jump as high as you can! Make sure you sink down nice and low for the pulses and really work on keeping your back flat and the weight in your heels.
Modification for no jumping: Continue doing pulses and stay down and make it burn! - 3 pulse lunge + walking lunge – With a nice tall torso and your shoulder blades retracted, watch your form as you begin lunging forward so you don’t lean forward. Bend into both legs equally and really bounce into the back leg.
- Side lying leg circles, left – Lying on your right side with your hips stacked directly on top of each other and your bottom leg bent a little, lift your left leg and keep it nice and straight with your heel flexed while you make circles in the air.
- Side lying leg circles, right – Same as above on the opposite side
- Push–up w/ push-back – You can do this on or off your knees, or a combination of both. Complete 1 push-up followed by pushing back into a child’s pose position whether you’re on or off your knees. Awesome for your abs and legs if you’re off your knees so be sure to give it a try!!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Really liked that one!! Thank you and have a great weekend!
Oh excellent! Enjoy your weekend as well Patricia!
My legs are on fire!
Beauty! Just what I like to hear. Hapoy Friday Catrina!
All caught up!
And now to crawl to shower because my legs won’the make it
Haha hope you made it! Enjoy your weekend!
great workout! thank you!!
You’re more than welcome!
Done. I think the last exercise is my new fav.
Oh nice Ash!
Happy Friday! Cheers
Cheers Jen!
Loved this burn!!!!
Beauty!
Wow! What a great workout. I am on fire! Added 2 minutes of legs up the wall afterwards for a restorative element and additional leg stretch. Felt great.
Amazing! Great idea on the restorative move. Best that left you feeling calm but energized after!
That one really burned, especially the leg circles. Thanks Ash!
It totally burns! Hope you’re having a great weekend Andrea!
Oh did this one on Friday but guess I forgot to comment. lol. Liked this one – great burn! Although those pushup w/ push backs I always feel like I’m not doing them properly on my knees – yet I can’t do them on my toes lol.
Perfect to follow the 13 min. weighted workout. I might be sorry tomorrow haha
Haha Leslie, you’ll never be sorry you worked out!
Great workout. I’m trying to catch up on some I have missed
Good thing they’re short ones!
Did this morn…modified the leg circles to something EVIL…lifted up and down…leading with my heel…point the heel up on the way up then point the heel down on the way down…oh mama
Oh mama is right! Nice call!
Make up workout : ) Was a sweaty one!!
Nice work Sarah!
Loved it! :)
Beauty! I’m glad you did since its your second one today!
Done. Loved that. Needed it!
Wonderful! Glad it hit the spot.
Perfect! Thanks.
You’re most welcome my friend!
great thanks
You’re most welcome!
Done!
Boom!!
Done. Good burn.
Good burn, good bum!
One of my favs love the burn.
??
Great. You may not have been sweaty but I sure was! Could be the humidity but it’s also my fitness level!!
Oh no, I’m a super sweaty person! I bet I didn’t push as hard, plus add in this weeks’ heat….no wonder you were a sweaty mess!
My knee is still bothering me, so I did squat pulses and stationary lunge pulses. Leg circles were a killler! I liked the pushup/push back move. Thank you Ash!
You rock! And those leg circles are great ways to work those legs without the stress on the knees. Feel free to come back to those if your knees need a break and we’re doing lunges!