24 Minute HIIT It Workout

by Ashley Dale Grant | Dec 4, 2017 | Members, Weighted Workouts, Workouts | 45 comments

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24 Minute HIIT IT Workout
Print Workout Here

This month it’s our job to keep you focused, on point, and feeling good regardless of what comes your way! Let’s kick some serious ass this month, so we can wrap up 2017 like the badass babes that we are!

What you will need:

A set of weights

Warm-Up:

Various moves to get that body warm like jogging on the spot and light squats.

Workout: Complete these 6 exercises consecutively for 50 seconds on, and 10 second off, 4 times through.

Weighted squats – Let’s do a nice and controlled squat ladies. Keep the knees pointing forward, the heels planted, and your back nice and flat.
Backwards lunge with shoulder press, left side – Allow the weights to rest on your shoulders to start, and then as you step back into a lunge with your left leg push both weights above your head for a shoulder press. While doing this, try to squeeze your butt muscles as this can help ensure that you don’t arch your back. Take your time, don’t rush it, really feel the burn!
Backwards lunge with shoulder press, right side – Same thing as above on the opposite side.
Table top alternating back rows – With your hands directly underneath your shoulders and your knees directly underneath your hips, hold your belly in tight and keep your back flat, while you alternate bringing the weights up for an upper back contraction.
Push – ups – With your hands nice and wide, drop your chest between your hands while keeping your back flat and your abs engaged. Once again, take your time here to ensure you have great form. Come off your knees on the second, third, and fourth set if you’d like…but only if you have good form!
Alternating scissors – With your hands underneath your bum for some back support, keep your head on the ground, while you alternate your legs back and forth in a scissor motion. The idea is to really work your lower abs here, so if it bothers your back at all, please bend your knees during the draw in, and only take them out as far as you comfortably can.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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45 Comments

Kerri-Ann Kelly on December 8, 2017 at 6:02 am

Happy Friday
Reply
- Ashley Dale Grant on December 8, 2017 at 9:26 am
  
  Right back at you Kerri-Ann!!
slambs5 on December 8, 2017 at 9:10 am

that was great, thanks for keeping me motivated thru those push ups lol!
Reply
- Ashley Dale Grant on December 8, 2017 at 9:27 am
  
  My pleasure!! Thanks for starting your Friday by kicking butt with me!
Megley on December 8, 2017 at 9:45 am

OMG! So friggen sweaty at the end of that! Looooved it!! ?
Reply
- Ashley Dale Grant on December 8, 2017 at 9:11 pm
  
  Yeasssssss!! That’s awesome!
Michelle Fraser on December 8, 2017 at 11:02 am

Wow! Smashed shoulders is an understatement!! Loved it!
Reply
- Ashley Dale Grant on December 8, 2017 at 9:11 pm
  
  That’s what you’ve been going for! #win
Rita Campbell on December 8, 2017 at 12:57 pm

I set the intention to make this workout kick my butt, and it/you delivered!
Reply
- Ashley Dale Grant on December 8, 2017 at 9:12 pm
  
  Damn I love hearing that!!
Kendra Lawrence on December 8, 2017 at 5:16 pm

Glad I fit that in before my staff Christmas party! Cheers! ???
Reply
- Ashley Dale Grant on December 8, 2017 at 9:12 pm
  
  That’s impressiveness right there!!
Amber Ashton on December 8, 2017 at 6:19 pm

Phew! That kicked my tail! Good start to the weekend, thanks Ash!
Reply
- Ashley Dale Grant on December 8, 2017 at 9:13 pm
  
  I’d say!! Nice work lady. And as always, you’re welcome!!
Ashley Gabel on December 8, 2017 at 8:48 pm

Awesome. Happy Friday
Reply
- Ashley Dale Grant on December 8, 2017 at 9:13 pm
  
  Happy Friday to you Ash!!
Lisa Zapfe on December 8, 2017 at 9:03 pm

burn baby burn!!! my shoulders yes!!!
Reply
- Ashley Dale Grant on December 8, 2017 at 9:14 pm
  
  Fire!!! ???
Angelika Henning on December 9, 2017 at 10:14 am

Sweaty and ready for the day.
Thank you Ashley!
Reply
- Ashley Dale Grant on December 10, 2017 at 9:58 am
  
  You’re most welcome! Hope your party went off without a hitch!
Jennifer Wiggans on December 9, 2017 at 4:51 pm

Happy Saturday
Thanks for the sweat session
Reply
- Ashley Dale Grant on December 10, 2017 at 9:59 am
  
  Anytime Jenn!
sandra on December 10, 2017 at 6:41 am

Now I am energized for a very full Sunday ahead!
Thanks, Ashley. Five years, eh? I think I have been with you for most of that!
Reply
- Ashley Dale Grant on December 10, 2017 at 10:00 am
  
  You have!! I cannot thank you enough for all your support and dedication these past 5 years Online, and I believe one more in person! The pleasure has been all mine!
goodwink on December 10, 2017 at 4:05 pm

This pepped me up! Energized now!
Reply
- Ashley Dale Grant on December 11, 2017 at 9:13 am
  
  What a way to wrap up your weekend!!
- Ashley Gabel on September 26, 2020 at 4:09 pm
  
  Great sweaty one. Thanks Ash. My shoulders are on fire.
- Ashley Dale Grant on September 27, 2020 at 9:45 am
  
  The pleasure is all mine beauty xo
April Patch on December 11, 2017 at 10:52 am

From one sweat session to the next :) Week 1 December emailed workouts now complete and on to tackle that Wed Live (which you so kindly emailed this past weekend lol)! This Monday means sweat business ??
PS Glad this was only 4 rounds!
Reply
- Ashley Dale Grant on December 12, 2017 at 2:23 pm
  
  I don’t know how you do it like that!!
- April Patch on December 12, 2017 at 2:35 pm
  
  It is all mental focus! When I want it I am going to do it. It wasn’t too bad with a breather in between and a day off work to give to me!
- Ashley Dale Grant on December 13, 2017 at 3:02 pm
  
  All I know is that whatever you put your mind into, you do it!!
Gillian Buckley on December 11, 2017 at 11:00 am

Shoulders: destroyed. What a workout!
Reply
- Ashley Dale Grant on December 12, 2017 at 2:23 pm
  
  Totally! Please tell me you flexed in the mirror afterwards ??
Joelle LaRonde on December 11, 2017 at 7:32 pm

Thanks Ash! Just what I needed tonight :)
Reply
- Ashley Dale Grant on December 12, 2017 at 2:24 pm
  
  Perfect! Love that you snuck me into your Monday evening!
Lisa Zapfe on December 12, 2017 at 8:22 pm

Felt Great! Off to the showers!
Reply
- Ashley Dale Grant on December 13, 2017 at 3:03 pm
  
  Lovely!!! Hope it was the perfect recipe for an awesome sleep!
Kristina Bergeron on December 12, 2017 at 9:25 pm

Wrapped up last week with this one! Shoulders are jacked! Bring on this weeks!
Reply
- Ashley Dale Grant on December 13, 2017 at 3:03 pm
  
  Love that feeling when the shoulders are ‘popping’!! Awesome work!!
Ashsavage on December 22, 2017 at 10:52 am

This was hard after doing today’s workout yesterday!
Reply
Jo-Anne Harvey on December 26, 2017 at 4:47 pm

Just what I needed today thanks Ashley!!!!!
Reply
Patricia C on December 27, 2017 at 12:25 pm

Wow my hear rate is just pumping. Needed that today. Ty Ash
Reply
Leslie Sansom on December 28, 2017 at 2:11 pm

Done! Thanks for that!
Reply
Ashley Gabel on July 31, 2021 at 4:34 pm

Great workout. Shoulders on fire. Thanks Ash
Reply

24 Minute HIIT It Workout

45 Comments

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