25 Minute Boot Camp Drop Set Workout

by Ashley Dale Grant | Feb 4, 2019 | Drop Set, Members, Weighted Workouts, Workouts | 48 comments

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25 Minute Boot Camp Drop Set Workout
Print Workout Here
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This workout was inspired by a workout I taught in Boot Camp, and the ladies were on fire after. Hoping this translates just as badass through the screen ;)

What you will need:

Set of hand weights

Warm-Up:

Some running on the spot, jabbing, jump rope and arm circles.

Workout:

We’re going to be doing each exercise consecutive for 10 reps, all the way down to 1 rep.

Exercises

Curtsey lunge pulses with hammer curls, total reps each side– While holding the weights, you’re going to have a slight lean forward while you step back and complete 3 pulses to 1 step up.Complete 1 side for 10 reps each, before you move on to the next side.
Modification: If this bothers your knee at all, please complete a regular lunge, don’t step off to the side.
Wide-leg squat pulses with shoulder press – While resting the weights on your shoulders, take your feet a little wider with your toes pointing out. From here you’re going to come down as low as you can while keeping your heels on the ground, complete 3 pulses, and come up on the 4^thcount and complete a shoulder press.
Modification: If it bothers your lower back at all, hold one weight with both hands in front of your chest, and don’t come down as low into your squat. As always, listen to that body!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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48 Comments

jenvanson on February 4, 2019 at 5:52 am

Good moooorning! That was totally tougher than I thought it would be but so good – I’m so sweaty. Thank you!!
Reply
- Ashley Dale Grant on February 5, 2019 at 1:35 pm
  
  You’re most welcome lady!! Thanks for starting your week with me!!
Shannon Draper on February 4, 2019 at 6:08 am

Great! I’m sweaty and feel like I’ve worked hard.
Reply
- Ashley Dale Grant on February 5, 2019 at 1:36 pm
  
  That’s amazing. Exactly what I wanted ??
Meg on February 4, 2019 at 6:31 am

Same here! I got a lot sweatier than I anticipated. Great work out!
Reply
Jessica Graham on February 4, 2019 at 8:57 am

oh my quads!
Reply
- Ashley Dale Grant on February 5, 2019 at 1:36 pm
  
  Haha “you’re welcome”
Tami on February 4, 2019 at 10:25 am

Fantastic!! I love the drop set format! It’s so exciting that the reps go down vs up! Oh the small pleasures in life…..haha!! Thank you so much!
Reply
- Ashley Dale Grant on February 5, 2019 at 1:37 pm
  
  It’s definitely an incredible way for your mind to work through it! You’re most welcome!
Dawn_Phillips on February 4, 2019 at 11:27 am

Awesome workout. Loved it!!! Dripping sweat but feeling amazing
Reply
- Ashley Dale Grant on February 5, 2019 at 1:37 pm
  
  Unreal! And always happy to see your name lady!
Kate Stock on February 4, 2019 at 2:10 pm

Yeeeeessss!!! Super sweaty! Gonna have to change my tank top and use some dry shampoo
Reply
- Ashley Dale Grant on February 5, 2019 at 1:38 pm
  
  Nice Momma! So proud of how much you’re back at this!
Michelle Fraser on February 4, 2019 at 3:07 pm

I am sweatier than I thought I’d be and it was harder than it looked lol. I love these workouts that give you a good sweat but you don’t have to be jumping around a bunch (like those too but some days you just aren’t feeling up for that – you know?) Thanks Ash!
Reply
- Ashley Dale Grant on February 5, 2019 at 1:38 pm
  
  I TOTALLY know! I hear you, and I’m glad you enjoyed it. Makes me happy.
Tanny1107 on February 4, 2019 at 7:37 pm

When I saw 25 minutes I was dreading it, but it was really good!
Reply
- Ashley Dale Grant on February 5, 2019 at 1:39 pm
  
  Oh yeah I’m glad you still did it AND enjoyed it.
Patricia Best on February 5, 2019 at 9:00 am

“10 reps? Drop set? 2 exercises? No problem!” I’m eating my words! Lol holy crap I’m sweaty!
Reply
- Ashley Dale Grant on February 5, 2019 at 1:39 pm
  
  Hahahaha I’m sneaky like that!
Sarah Honey on February 5, 2019 at 12:48 pm

Wow thought that might be an easier one, nope! Super sweaty and shaky!
Reply
- Ashley Dale Grant on February 5, 2019 at 1:40 pm
  
  Amazing!! You must have pushed yourself too. Way to go ??
Nicole Sommer on February 5, 2019 at 3:34 pm

Bravissimo! Bravo! Prego!
Reply
Daniella on February 5, 2019 at 4:18 pm

Super sweaty and was definitely pushing it towards the end…..was feeling it in the quads for sure! Yes going to go and roll them now!
Reply
Jennifer Wiggans on February 5, 2019 at 4:48 pm

Sweaty and legs are shaky
Reply
April Patch on February 5, 2019 at 6:56 pm

Christened my new weights with this workout and wow it was a glorious struggle! I am totally in for the new challenge these beauties are going to present me with for the next long while! Now to plank and legs up :)
Reply
sonjafriel on February 6, 2019 at 8:18 pm

My husband surprised me with 10 pound weights this week. Got to put these to use today! Wow what a difference from my baby 5 pounds I have outgrown. Better get myself some 8s too! Thanks.
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Kristina Bergeron on February 6, 2019 at 8:18 pm

One of those shaky burny workouts! I like it!
Reply
Andrea Was on February 7, 2019 at 8:45 am

I am sweaty too after that one. Looked easier than it was. Good, strong workout! Thanks Ash!
Reply
- Ashley Gabel on February 22, 2021 at 7:38 pm
  
  Thanks Ash enjoy this workout.
Nicole Smith on February 8, 2019 at 10:46 am

Holy crap! There’s no denying I feel alive, strong and well right now. Ooooh-weee!!!
Reply
Andria684 on February 9, 2019 at 8:25 pm

WOW! What a way to spend a Saturday night ?
That was fierce!
Reply
- Ashley Dale Grant on February 13, 2019 at 10:23 am
  
  I’m super impressed you did this on a Saturday night! You rock!
Sandra T on February 22, 2021 at 6:30 am

Nice to get sweaty and heart beating without jumping around!
Reply
lisakvapil on February 22, 2021 at 8:26 am

loved it. Nice way to start the week ;)
Reply
l_ashbourne on February 22, 2021 at 12:58 pm

Sweaty!! Thanks Ashley!!!
Reply
Kendra Lawrence on February 22, 2021 at 5:04 pm

Forgot how sneaky sweaty those drop sets can be :)
Reply
Jennifer Wiggans on February 22, 2021 at 6:38 pm

Sweat was dripping!
Reply
sonjafriel on February 24, 2021 at 7:58 am

done! had to pause a few times for baby but I did it!
Reply
julieboak on February 24, 2021 at 5:16 pm

Had to take a bit of a longer break between sets, but I used my 10 pounders for the entire time!
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SHERRYEKSTROM on February 25, 2021 at 7:27 am

Definitely will be feeling this tomorrow! Got me sweating too ?
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MegdeJS on February 25, 2021 at 10:36 pm

Loved this workout! Feeling it the next day for sure! Thanks!!
Reply
- Ashley Dale Grant on March 4, 2021 at 8:46 pm
  
  I’m glad you enjoyed it…and enjoy the next day pain HEHE
Jackie Dixon on February 27, 2021 at 4:53 pm

Great. I do get the knee pain so had to adjust the lunges and definitely need to stretch the IT band with the foam roller as you said. Good and sweaty!
Reply
- Ashley Dale Grant on March 4, 2021 at 8:45 pm
  
  Jackie we are having Nicole come and do a foam roll session for free with us this Sunday! Will be perfect for you. Stay tuned for the details on that via email. It will be Sunday at 10am via Zoom.
cmccallion on March 1, 2021 at 7:50 pm

Love drop set workouts! Feeling sweaty and awesome, thanks!
Reply
- Ashley Dale Grant on March 4, 2021 at 8:41 pm
  
  You are most welcome Catherine! Thanks for being so committed and always commenting!
Julie on February 20, 2023 at 12:42 pm

Did this weeks workouts out of order since I have today off and have the most time. Great workout Ash, thanks ?
Reply
- Ashley Dale Grant on February 20, 2023 at 1:51 pm
  
  Oh great!! I’m glad – amazing work Julie. Happy Family Day!

25 Minute Boot Camp Drop Set Workout

48 Comments

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