25 Minute Sweaty Mess
Print Workout Here
Grab your weights and get ready to be a sweaty mess, because this pyramid workout is not only going to work your cardio, but all your major muscle groups so you’re burning calories for hours to come! The second part is challenging but doesn’t get you burning calories like the first part. Today this will only take 25 minutes of your time. Let’s do this!
What you will need:
- Dumbbells
Warm-Up:
- Simulated jump rope + burpees along with alternating backwards lunges and squats
Workout: Today we are doing a pyramid style workout completing each exercise for 10, 20, 30, 20 and then 10 reps for a total of 5 sets of each one.
- Criss-cross tuck jump – Think of doing a jumping jack, but instead of your feet meeting, they cross in-front and behind each other. Do this twice, and then complete 1 tuck jump by jumping high and ‘tucking’ your knees towards your chest. ALWAYS land low and soft on your knee joints by sinking into the landing adding some ‘suspension’ into your knees.
Modification: If you want to skip the jumps or need a break, do two side to side steps plus one knee lift and squat. Alternate which knee you lift after every squat. - Squat and pivot– Taking your feet nice and wide with your toes slightly pointing out, complete 2 squat pulses, and then pivot to the right into a lunge position (make sure both feet completely pivot and your hips are turned towards the side of the room to ensure good positioning), and then complete two pulses here before you return back to the center for a squat. Repeat on the left side and then alternate back and forth until you’re done!
- Table top or high plank back rows – Holding a weight in each hand, first set up in table top position with your hands directly underneath your shoulders, and your knees directly underneath your hips. From here, you’re going to pull your abs in nice and tight, flatten the back, and the alternate lifting your elbows up in a rowing position to get a nice contraction through your mid back.
Modification: If you would like to do a more advanced version, you can do this on your toes in high plank position, but ONLY if you can maintain good form. Do not do it if your hips are piking up and you’re not in alignment. - Chest fly’s with leg raises – Starting with your feet above your hips pointing towards the ceiling, and your hands above your chest with your palms facing each other, you’re going to keep your elbows slightly bent as you open your arms for a fly, bringing them down as low as you can. At the same time, you can drop both legs towards the ground for some great ab work but ONLY if you can maintain contact with your lower back on the ground.
Modification: If you cannot maintain contact with your lower back on the ground, you can instead place your feet on the ground hip distance apart and then leave your hips on the ground or lift them up towards the ceiling. Up to you!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Good morning Ashley! Thanks for the great Monday workout!:)
Great start to your week Andrea!! Nailed it!
Great start to the week! Thanks Ash!
Nice work Lisa!
All done. Took a bit of a break between each set and the tuck jumps were
Rough lol. Getting preggers enough now I needed to modify lol
Getting low in those squats and doing a high knee when you come up is a great alternative too Ash. You want to work as hard as your comfortable right now. don’t feel like taking a modification is an easier way our or not as challenging. You’re dominating this pregnancy!
Done :) Happy Monday!
Great start to the week girl!
Wowzers
Nice work!
Great sweaty workout. Love these more intense workouts. Thanks Ash
My pleasure beauty!
I previewed this this morning and have been dreading those 30 tuck jumps all day. I almost talked myself out of this one and then told myself to suck it up. I ended up doing so much bether on them than I expected! Woo hoo! Feeling pretty great now!
Unreal Patricia! Just set your mind to it and you can do anything :)
Glad I talked myself into working out tonight! That was tough but I really enjoyed it !
Me too! You always feel better after :)
Done wow I’m a sweaty mess great way to start the week.
Best way to start the week is right! Nice job!
Wow intense love starting week strong. Ready for the check in.
I bet you are! There are some serious numbers to be had tonight :)
Wow! Ok need to wash my hair now lol
Love that feeling!
This was killlllller!!!! I loved it!
Boomshakalaka!
Great workout. Loved it
Nice work kim!
That’s was brutal after doing the challenge check in last night with Ash…thank god for spa day on Friday!!!
I’ll say! You dominated this week already lady!
All done! the Squat and pivot one was HARD
I’m sure you’ll be feeling those later :) Great job lady!
Oh my sweat!!
Boom!
Holy tuck jumps Batman!
All done.
nailed it girl!
Oh I liked this one…was able to modify and it was neat to see Ashley at the beginning of the pregnancy… :-)
I’m so happy you got the urge to do this! I hope your body is treating you well today!
Thanks for the sweaty Monday morning mess!!
Great start to the week! Super sweaty and feeling awesome, Thanks Ash
That’s exactly what I was going for. Nice work lady ??
Happy Monday
Happy Monday to you Jen!
Loved it!
Awesome! That’s what I like to hear. Hope you had a great weekend celebrating with your Momma!
Sooooo sweaty!
Oh yeah ? ?
Wow tough..
Oh yeah!!
Man those tuck jumps!
They are pure evil!
I needed that!! Super sweaty – thanks Ash! :)
You are most welcome! I hope it was a super sweaty way to make you feel awesome on this rainy day!
Super sweaty! Yay!
I’m sure you’re feeling it just about now too!
This was a killer workout didn’t think I could go back down to 10 but I did. Thanks for this workout now to start my day. Thanks Ash
Wow, good for you Dawn! Love hearing that you’re pushing yourself.
Tough one but feel great and sweaty!
I bet you did! Good work Leslie!!
Not going to lie that was kind of a big ole bitch after slacking for a week! Got me right back in gear though :)
I’m glad it was just what the body and mind needed ?
I’m so thankful for these RF workouts! Since last weekend my emotional eating took a swan dive face first into “omg what were you thinking-ville!” So the next two weeks I need to regain focus there to wrap up this month. However I’m sure the 13 workouts over the last two weeks made sure the damage wasn’t as severe!
Hey, we all have those weeks!! The workouts definitely help! Time to move on with a nice fresh day tomorrow!
Oldie but a goodie! I remember how sweaty this made me! Amazing workout, thanks Ash! Enjoy the weekend!
You are most welcome Krysta! I’m glad you still like the oldies…and hope this was a great start to your weekend!!
Saturday morning workout ??
Exactly what I wanted :)
Sunday morning and all done before 7:00 am. those tuck jumps were hard.
They really are, and you’re a badass for giving them a go!!
Wow That was a burner! Convinced my husband to join me for the first time on one of these workouts and I think he regretted it lol
Tell him I think he’s pretty badass for showing up…and also that his wife is strong AF.