25 Minute Drop Set Workout

by Kaylie Ginn | Apr 1, 2019 | Drop Set, Members, Ugi or Slam Ball, Workouts | 35 comments

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25 Minute Drop Set Workout

This workout was tough, but awesome! It focuses on your shoulders and core, but your whole body will be feeling the burn too!

What you will need:

Slam Ball

Warm-Up:

Tabata 20 seconds on 10 seconds off– high knees, plank jacks, squat touch downs 3 x through
Modification – marching in place, jumping jacks, squats

Workout:

Drop set style, start with 10 reps of each move, and work your way down until you get to 5

Circuit 1

Ball Slam to Burpee – Combining to classic moves to make one badass mega move. Perform a classic ball slam, then drop down into a plank position. Jump back up, grab your ball and repeat. *Modification* take the jumping out and simply step back into a black and step back up into your standing position
Push Ups
Squat and Press – Another combo move, while holding your ball, perform one squat and then stand tall and perform an overhead shoulder press.

Circuit 2

Plank Rotations – We want to keep things even so with this exercise, we will be performing 10 x 2, 8 x 2, and 6 x 2. In a plank position, rotate on to your right hand so you are in a side plank position. Return to centre and rotate on to your left hand. Return to plank. Each rotating = 1 rep.
Bridged Closed Grip Tricep Press – In a bridge position, hold your ball directly over your chest with your arms straight. Slowly bring the ball towards your chest, keeping your elbows tucked in at your sides to burn out the triceps. Return to starting position
Sit Ups

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today Badass

Kaylie

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35 Comments

goodwink on April 1, 2019 at 8:43 pm

The warm up had me tired :P
Reply
- Kaylie Ginn on April 2, 2019 at 8:32 am
  
  SAME, it was an intense workout for sure!
Catrina Visser on April 2, 2019 at 6:00 am

I wasn’t sure I was going to survive that first set of exercises lol
Reply
- Kaylie Ginn on April 2, 2019 at 8:31 am
  
  Me either haha, it was TOUGH
Patricia Best on April 2, 2019 at 9:48 am

My shoulders! Ahhhhh! Going to be feeling this one tomorrow for sure!
Reply
- Kaylie Ginn on April 2, 2019 at 10:18 am
  
  yes, my shoulders were on FIRE during this one!
Tamiah on April 3, 2019 at 7:34 am

Thanks for that killer workout! The second part wasn’t so bad because we got to roll around the floor a bit lmao….1 min plank + 1 min of squats complete too! Thanks again!
Reply
- Kaylie Ginn on April 3, 2019 at 8:14 am
  
  Oh hell ya mama, you are on FIRE
slambs5 on April 3, 2019 at 8:50 am

Totally got the heart pumping even with modifications. Challenge & some yoga completed. Thanks !
Reply
- Kaylie Ginn on April 3, 2019 at 11:10 am
  
  woohooo look at you go!
Lisa Zapfe on April 3, 2019 at 9:20 am

Hey stranger!!! great workout!! got super sweaty-thank you!!
Reply
- Kaylie Ginn on April 3, 2019 at 11:10 am
  
  YAY!!!! atta girl
Kate Stock on April 3, 2019 at 12:38 pm

I’m not gonna lie…I REALLY don’t like you right now! Lol
After last nights bootcamp and this my body is officially done!!! ?
Reply
- Kaylie Ginn on April 3, 2019 at 12:59 pm
  
  oh shit you went for a double header!!! good job mama
Nicole King on April 3, 2019 at 2:02 pm

Hawt damn that workout was ahhhmazinnng!!! Loved it, especially the ball slam burpee combo!!
Reply
- Kaylie Ginn on April 3, 2019 at 2:55 pm
  
  I thought you might like this one :)
Kendra Lawrence on April 3, 2019 at 3:39 pm

I loved that!!!!
Reply
- Kaylie Ginn on April 4, 2019 at 8:11 am
  
  Yahooo, so happy to hear
Jennifer Wiggans on April 3, 2019 at 6:44 pm

Loved it tonight .. tomorrow I may not
Thanks
Reply
- Kaylie Ginn on April 4, 2019 at 8:11 am
  
  hehe hopefully you are feeling ok this morning!
Kristina Bergeron on April 3, 2019 at 7:50 pm

I am one of the sickos who loved that one!
Reply
- Kaylie Ginn on April 4, 2019 at 8:11 am
  
  YAAAYYYY that makes me so happy to hear
sonjafriel on April 3, 2019 at 8:38 pm

Loved it. The burpees were badass!
Reply
- Kaylie Ginn on April 4, 2019 at 8:12 am
  
  YES!!! I love that you have that positive mindset!
Angelika Henning on April 4, 2019 at 8:48 am

I am feeling that in my abs the next day!
Reply
- Kaylie Ginn on April 5, 2019 at 8:15 am
  
  Amazing!
LizWoud on April 4, 2019 at 1:38 pm

Great workout feeling strong after that one! ???
Reply
- Kaylie Ginn on April 5, 2019 at 8:14 am
  
  Isn’t feeling strong the best feeling!
Tanny1107 on April 5, 2019 at 10:06 am

I loved that one. It was challenging, but felt so good!
Reply
- Kaylie Ginn on April 5, 2019 at 6:10 pm
  
  I am so happy you loved it! woohoo
Julie on April 6, 2019 at 10:33 am

Modified some moves but wow, that’s one of my favs!
Reply
- Kaylie Ginn on April 6, 2019 at 12:49 pm
  
  YAY that makes me SO happy to hear!!
Dperrott on April 7, 2019 at 9:47 am

Wowzers! Love a great sweat to start my day! Happy Sunday!
Reply
April Patch on April 14, 2019 at 3:50 pm

I’m a week behind but hoping with the 4 day weekend ahead and training 3 days this week I’ll have time and energy to get caught up! This was a wonderful way to sweat on a Sunday!
Reply
- Ashley Dale Grant on April 17, 2019 at 10:47 am
  
  You’ll do it! You always do Momma!!!

25 Minute Drop Set Workout

35 Comments

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