24 Minute Body Weight Drop Set Workout
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I feel like I haven’t done a classic drop set workout in forever, so with that said, lets crush this bodyweight, leg and core focused workout!
What you will need:
- Just you, your mat, and a badass smile
Warm-Up:
- 30 jumping jacks, 5 burpees (or 10 squats) 20 jacks, 5 burpees, 10 jacks 5 burpees.
Workout:
- If you’ve never done a drop set, here’s how it works. We are starting with 6 moves. Each move will be performed for 45 seconds with a 15 second break. After we complete the first round (all 6 moves), we drop the first move and only have 5 to complete with the next set. After you complete each set, you take off the next move until you get down to your final exercise. If you’re confused, don’t worry, its simple if you follow the video J
Exercises:
- Plank Jack Mountain Climber Combo –In a plank position perform 4 plank jacks. In your plank position, start with your feet close together and then jump or step them out into a wide position, and then jump them back in to your starting position.From there perform 4 Mountain Climbers. Still in your plank position, bring your right knee towards your left elbow and alternate from side to side.
Modification: 4 jumping jacks with 4 high knees. - Side Lunge Hops– You will be performing this move a total of 2 times, 1 x / leg. Perform a wide leg side lunge and push off the lunging leg. Keep your lunging leg straight while it comes into the air and you balance on your opposite leg. Return to starting position and get as many reps done as possible during your 45 seconds
- Criss Cross Squats – Perform two criss cross jumps and then 1 squat. Continue to get as many reps as possible during your 45 seconds.
- Single Leg Walk outs – You will be performing this move a total of 4 times, 2 x/ leg. Starting in a standing position with one leg raised off the ground, slowing lean forward and walk yourself out into a plank. With control work backwards and walk yourself back up into a standing position.
Modification – Keep both feet planted. This move is intense and requires a lot of balance so don’t be afraid to take the modification if needed.
- Down Dog Plank Push Up Combo – This may be my new favourite combo. Start in a plank position and then lift your hips towards the sky while driving your heels towards the floor. Return to your plank position and slowing with lower down all the way to the way to floor. Push yourself back up to plank and repeat
Modification – Feel free to drop to your knees for the push up.
- ABS –This is the move you are completing 6 times in total, so to prevent ab burnout and boredom I opted for 6 different ab moves to keep things exciting! If any of these moves don’t work for you, feel free to choose any core strengthen exercise you like.
Cool down/Stretching:
Complete 5-10 minutes of nice gentle stretching
Make Today Badass,
Kaylie
That was friggin awesome, I stink so bad right now hahahahaha! I didn’t quite make it all the way up on the single leg walk outs but I literally just touched quick for balance. Badass workout for sure! Thank you!
Atta girl!!!
Loved the drop set style and crossing moves off the list!
right!?! its so satisfying! glad you enjoyed :)
So fun! Great moves and loved the abs!
Loved this drop set … sweaty mess! Thanks
Happy wine Friday ? good one Kaylie ?
Good one to get back on track!
atta girl!!!!!
My 4year old son kept asking me if he could meet you during this workout. Swaetin and crushing over here!
Omg that is so adorable! haha I love it
This workout was awesome!!
YAY so glad you thought so :)
Holy hell – that workout was a grunty one near the end- well for me at least. hahaha.
First workout in months! Felt great even with the modifications!
OMG welcome back Momma! So nice to see your name again!