24 Minute 100 Rep Drop Set Workout

by Ashley Dale Grant | Sep 29, 2019 | Drop Set, Members, Workouts | 49 comments

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24 minute 100 Rep Drop Set Workout
Print Workout Here
Check out my EverydayHustle Onesie Here

I hope you have fun with this workout – it’s nice to switch it up and use steppers sometimes!

What you will need:

Stepper, chair, couch (or nothing) plus set of hand weights (mini band if you want extra)

Warm-Up:

Included in warm-up

Workout:

We’re going to be doing each exercise below consecutively, starting with 100 reps and working our way down in 10’s to 10 reps ;)

Exercises:

100 Squats – Straight up squat to get the body warm. Be sure to adjust your knees and toe positioning so it’s comfortable on your knees!
90 Side-to-Side Steps– With a slight bend in your knees, you’re going step side-to-side 90 times to start recruiting the side bum muscles.
Note: You could use a mini band around your calves if you want more resistance.
80 Bridges – On your back, with your knees bent and your feet separated hip distance apart and close to your bum, you’re going to thrusts your hips up and down to once again, recruit the glutes!
70 Donkey Kicks (35/side) – In a table top position, you’re going to keep the abs in nice and tight with your hips square, while you keep your knee bent and lift your foot towards the ceiling! Be sure not to twists your hips here!
60 Lateral Step Ups (30/side) – You’re going to leave one foot up on the stepper while you drive your other leg up and down, kicking it out to the side with a flexed heel to really work the butt & side abs. It’s important here that you keep that heel stable!
Note: If you don’t have a stepper, do the same thing squatting!
50 Alternating Curtsey Lunges – Holding on to weight if you want to make it more challenging, you’re going to kick your leg back for a lunge and then take it slightly off to the side for a ‘curtsey’. Maintain a slight lean forward here to ensure you’re hitting the bum!
40 Step Up & Kick Back (20/side) – You’re going to leave one foot up on the stepper while you drive the other leg up and down, kicking it to the back of you while pointing to the toe! You should feel this in the back of your bum and slightly in your lower back as it’s an extension as well. Be sure to keep your abs in tight here!
Note: You can do the same thing without a stepper.
30 Weighted Sitting Squats – Using the stepper as a guide, you’re going to sit all the way down, and then back up again. Drive through the heels, keep the abs in tight, and let the weights rest on your shoulders.
20 180 Jump Squats – Jump back and forth really working those quads!
Modifications for knees: Skip the jumps and hold a squat.
10 Squat Pulses – Same positioning as the other squats but hold it down and pulse!!

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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49 Comments

sheilamaustin on September 30, 2019 at 5:43 am

One of my favourites! Thanks Ash.
Reply
- Ashley Dale Grant on October 1, 2019 at 8:21 pm
  
  I’m so happy to hear that!!! Make sure you save it for the future!
Shannon Draper on September 30, 2019 at 6:20 am

I loved it! It was more cardio than I thought?
Reply
- Ashley Dale Grant on October 1, 2019 at 8:22 pm
  
  I’m glad you were into it!! And we were able to sneak some cardio into it!
Allie78 on September 30, 2019 at 9:07 am

Ouch…thank you and I am sure I will thank you for the next 2 days whenever I sit to pee…LOL
Reply
- Ashley Dale Grant on October 1, 2019 at 8:22 pm
  
  Hehe I like that!! Try squatting to pee and you’ll really feel it!!
Nicole Smith on September 30, 2019 at 2:21 pm

Im going to be walking like a baby giraffe tomorrow. Awesome workout.
Reply
- Ashley Dale Grant on October 1, 2019 at 8:23 pm
  
  Baby giraffes are pretty cute so this isn’t a bad thing!! Haha.
- goodwink on October 4, 2019 at 11:47 am
  
  Started with a tight hip and headache, feeling much better now!
- Ashley Dale Grant on October 7, 2019 at 9:02 pm
  
  I’m glad it was helpful!!!
Sandra Thomas on October 1, 2019 at 6:37 am

Love love love the variety you two bring to the workouts! Thanks for another challenging one.
Reply
- Amanda Savoy on October 1, 2019 at 11:52 am
  
  Damn! I have sweat pouring down me. That was great. I will be crying later I know. Lol thanks for a great workout today!
- Ashley Dale Grant on October 1, 2019 at 8:24 pm
  
  I loved your sweaty selfie today!!!! Way to go Amanda!!
- Ashley Dale Grant on October 1, 2019 at 8:23 pm
  
  You are more than welcome! And I’m flattered you feel that way!!
Angelique Ashwin on October 2, 2019 at 6:57 am

Love! Variety and strength and cardio. Thanks!
Reply
Sahackett17 on October 2, 2019 at 10:24 am

Definitely my favourite in a while. Thank you:)
Sheila:)
Reply
Jennifer Wiggans on October 2, 2019 at 6:28 pm

Holy shit! Thanks lady
Legs will be jello tomorrow
Reply
carlydudley on October 2, 2019 at 10:25 pm

Weeeeow, so sweaty! Bookmarking this baddie lol
Reply
Michelle Fraser on October 3, 2019 at 1:08 pm

That was a good one! Loved that it was pretty much all doable at 39 weeks pregnant too. I haven’t been able to work out as much lately for various reasons and I’m losing my butt and leg strength. So this was perfect and after baby it’s back to project build a booty lol
Reply
Kim Gallant on February 14, 2020 at 1:29 pm

Bam! :)
Reply
Ann on September 7, 2020 at 10:14 am

Awesome. Didn’t have a step so used my bosu which was tough. Super sweaty!
Reply
- Ashley Dale Grant on September 10, 2020 at 3:28 pm
  
  Nice work Ann!!
Kendra Lawrence on September 7, 2020 at 11:19 am

Love the no repeat drop sets. YouTube decided I needed extra reps as it kept putting ads in the middle of the sets. ?
Reply
- Ashley Dale Grant on September 10, 2020 at 3:26 pm
  
  Really?! That’s crazy!! Normally that doesn’t happen!
- Kendra Lawrence on September 10, 2020 at 4:09 pm
  
  It’s happened a few times now for me. I might just do them through the RF site instead of clicking over to YouTube as it knows how to torture me! I swear it does it only during the hard sets. Lol
Jackie Dixon on September 7, 2020 at 1:07 pm

Loved that drop set with all different exercises. Love your leg workouts! I used my bosu instead of step. Awesome pick me up before school tomorrow!
Reply
- Ashley Dale Grant on September 10, 2020 at 3:25 pm
  
  That would be tough with the bosu ball! Great job!!
Ashley Gabel on September 7, 2020 at 3:20 pm

Great workout I paired this one with fridays cardio. Sweaty mess. Thanks Ash needed both of these workouts today.
Reply
- Ashley Dale Grant on September 10, 2020 at 3:24 pm
  
  I bet you would be!! Great job lady!!
LaurenSledziewski on September 8, 2020 at 6:33 am

Loved this one. 100 felt scary to start but loved this mix!!
Reply
- Ashley Dale Grant on September 10, 2020 at 3:24 pm
  
  I’m so happy you did something scary :)
SHERRYEKSTROM on September 8, 2020 at 9:55 am

Love it! Happy short week ?
Reply
- Ashley Dale Grant on September 10, 2020 at 3:27 pm
  
  Happy Short week to you Sherry!!
Jennifer Wiggans on September 8, 2020 at 6:55 pm

Dripping ?
Reply
- Ashley Dale Grant on September 10, 2020 at 3:27 pm
  
  You rock!!
Sandra T on September 9, 2020 at 6:49 am

Really enjoyed this one!m Sweating, went by fast.
Reply
- Ashley Dale Grant on September 10, 2020 at 3:27 pm
  
  I’m glad Sandra!! Nice work!
Karyn Ngo on September 10, 2020 at 11:47 am

Wow! That was a good one! Never thought a chair squat would be so tough
Reply
- Ashley Dale Grant on September 10, 2020 at 3:28 pm
  
  Right?! You think it would be a mini break…but nope!!
Patricia C on September 12, 2020 at 10:27 am

Wow my butt and I’m dripping sweat. Ty Ash. Xo
Reply
Jennifer Wiggans on July 27, 2021 at 6:28 am

Done ✔️ going to feel that in the days to come
Reply
sandra on July 27, 2021 at 6:38 am

Loved the format. Sweating. Time for a shower and a great day ahead!
Reply
Kendra Lawrence on July 27, 2021 at 10:46 am

All done!!
Reply
Ashsavage on July 27, 2021 at 4:07 pm

Felt so good to get this done
Reply
julieboak on July 27, 2021 at 7:33 pm

Loved this one! Bookmarking for another time :)
Reply
SHERRYEKSTROM on July 28, 2021 at 7:26 am

Oh that is a sweaty one! Happy hump day?
Reply
Jackie Dixon on August 1, 2021 at 4:29 pm

Done! Great! No step so used inverted Bosu again. Extra balance challenge. Awesome.
Reply
julieboak on December 3, 2021 at 6:27 pm

Came back to this one after I bookmarked it after doing it in July. Enjoyed it just as much :)
Reply
- Ashley Dale Grant on December 7, 2021 at 2:57 pm
  
  I love that you bookmark them and use it!!

24 Minute 100 Rep Drop Set Workout

49 Comments

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