26 Minute Body Weight Drop Set Workout

by Ashley Dale Grant | Oct 2, 2017 | Body Weight Workouts, Members, Workouts | 74 comments

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26 Minute Body Weight Drop Set Workout
Print Workout Here

Oh boy, I love these drop set workouts! This is an awesome workout you can literally do anywhere…while traveling, up at the cottage, out at the park, it’s so quick and it requires nothing. The beauty too, is that if you’re tight for time, you can always stop at rep 10!

What you will need:

Just you!!

Warm-Up:

2 minutes of jogging on the spot, jump rope, walk-outs whatever it takes to get warm

Workout: We’re going to do each of the exercises below consecutively for 20 reps, 18 reps, 16 reps, and so on, until you reach 2 reps!!

Burpees – You know the drill here. Who can forget a burpee? This is a great way to kick up the cardio! If you need a modification you can always walk these babies out and back in again!
Wide leg squat pulses – Take those legs nice and wide, toes pointing out, so you can really work those inner thighs as you drop you butt and pulse those squats out. Make sure to keep that back nice and flat!
Push-ups –You can do these on or off the knees, and even combine both as you get tired. The most important thing is that you keep the hands wide, the fingers down and the chest between the hands…not your face!
180 jump squats – Pick a focal point in front of you, and jump side to side in a 180 degree turn. If you need a modification, separate those feet hip distance apart, and drop that bum nice and low for some regular squat thrusts.
Supermans– Starting by lying on your stomach and keeping a neutral spine (meaning don’t look up and put stress on your neck), from here, you’re going to lift your right arm while also lifting your left leg. You should feel this gently in your lower back on the left side. Alternate moving back and forth between both sides for a total of 20 reps, and so on, as we move through the sets.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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74 Comments

goodwink on October 3, 2017 at 9:23 pm

I’m so glad I did this on a day I was washing my hair anyway lol :P
Reply
- Ashley Dale Grant on October 5, 2017 at 7:45 pm
  
  Haha amazing ???
Kendra Lawrence on October 6, 2017 at 5:16 pm

Nicole, Leslie and I did this at lunch. Man were we sweaty. How much extra would it cost for the extra special video ? have a great weekend!
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- Ashley Dale Grant on October 7, 2017 at 10:15 am
  
  I’m so pumped you guys did! Amazing!! Have a great weekend ladies!!
Leslie Sansom on October 6, 2017 at 8:08 pm

Haha Kendra is so sassy!
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Michelle Fraser on October 6, 2017 at 8:55 pm

Oh my gosh! I hated it!!!….cuz I was dying on the burpees ?? but …feels good to get an intense workout in especially before the weekend!! (So secretly I liked it ?Happy Thanksgiving!
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- Ashley Dale Grant on October 7, 2017 at 10:15 am
  
  Im glad it hit the spot!!!
Patricia Best on October 7, 2017 at 6:44 am

Oh my! That was perfect for before Thanksgiving dinner! This is a new favourite!
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- Ashley Dale Grant on October 7, 2017 at 10:16 am
  
  So impressed with your early Saturday morning workout ??
Jillian Churly on October 7, 2017 at 1:35 pm

Wow sweaty mess! Great way to head into the long weekend!!! Thanks!!
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- Ashley Dale Grant on October 7, 2017 at 6:59 pm
  
  I’d say!! Have a great thanksgiving Jillian!
Ashley Gabel on October 7, 2017 at 8:42 pm

Wow sweaty mess. Thanks Ash
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- Ashley Dale Grant on October 8, 2017 at 9:02 pm
  
  Anytime!!!
Lisa Zapfe on October 8, 2017 at 9:48 am

That should make me feel better about the meal I eat today!!! Happy Thanksgiving!!!
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- Ashley Dale Grant on October 8, 2017 at 9:02 pm
  
  I bet it was the perfect setup!!!
Leslie Barton on October 8, 2017 at 10:06 am

That was intense I hate ( love) burpees!
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- Ashley Dale Grant on October 8, 2017 at 9:03 pm
  
  Intense is my middle name ??
Jennifer Wiggans on October 8, 2017 at 10:41 am

Wowzers the sweat was dripping
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sandra on October 9, 2017 at 6:52 am

No way did I think I could do 110 burpees this morning…..but I did! Thanks for the challenge…
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- Ashley Dale Grant on October 10, 2017 at 8:24 pm
  
  Holy moly!! You truly are amazing!!!
Kim Gallant on October 9, 2017 at 1:30 pm

W/O#1 soaking wet…burpess the real killer…
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- Ashley Dale Grant on October 10, 2017 at 8:24 pm
  
  Yahoo!!
Angelika Henning on October 9, 2017 at 2:27 pm

Good stuff Ashley! Happy Thanksgiving!
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- Ashley Dale Grant on October 10, 2017 at 8:25 pm
  
  Hope you had a great weekend with the family!!!
- Sandra on October 21, 2019 at 6:47 am
  
  O.K!!! This 64 year old just did 110 burpees, squat jumps, pushups (from my toes), 180 squat jumps, and strongmans!!! I would never have thought that possible. Thanks, RF girls for keeping me strong and invincible.
- Ashley Dale Grant on October 23, 2019 at 3:44 pm
  
  I mean that’s basically the definition of Badass Sandra!! You rock!!
Jodie Barfitt on October 12, 2017 at 3:23 pm

So Sweaty!!!! I loath burpees
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- Ashley Dale Grant on October 12, 2017 at 8:02 pm
  
  When you say loath you mean love right?! Lol
April Patch on October 14, 2017 at 7:27 pm

So sweaty!! Thank you!
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- Ashley Dale Grant on October 16, 2017 at 1:50 pm
  
  Yesssssss!!
Momof4 on October 17, 2017 at 1:12 pm

Had a stressful morning with my boys, did this workout when my hubby got home to watch the 2 year old and the baby slept. It really helped bring my stress level down and I was able to enjoy the rest of the morning with my girls:)
Reply
- Ashley Dale Grant on October 18, 2017 at 1:53 pm
  
  That’s amazing and honestly I totally get it!! That was me Monday night. What a game changer!! So happy it helped. I’m always amazed at Moms with more than 1!!
Amber Ashton on October 27, 2017 at 7:21 am

And phew! Sweaty Betty. Loved it!
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- Ashley Dale Grant on October 27, 2017 at 7:43 pm
  
  Perfect!! That’s the way a Friday should feel!!!
Patricia C on December 29, 2017 at 12:26 pm

Sweaty mess done. Feeling great during holiday time. Ty Ash
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Gillian Buckley on May 21, 2018 at 9:18 am

Holy smokes! I’m a sweaty mess. Good one, Ashley!
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- Ashley Dale Grant on May 22, 2018 at 9:43 am
  
  Amazing! Happy to see you fit this into your long weekend!
April Patch on May 21, 2018 at 10:20 am

Let’s just say you are a bit of a slave driver when you have time since Rowynne was away. I pretty much disliked you until we got to 8 reps and down lol Happy Monday!
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- Ashley Dale Grant on May 22, 2018 at 9:44 am
  
  Hahaha all I have to say is, you’re welcome!l ?
Kendra Lawrence on May 21, 2018 at 10:37 am

Still a sweaty mess and I finished it off with Kaylee’s core workout.
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- Ashley Dale Grant on May 22, 2018 at 9:44 am
  
  Wow good for you! What a great way to spend your day off.,..kicking butt!!
TJ1977 on May 21, 2018 at 11:56 am

Holy shit!! Wicked workout! I totally modified the burpees and 180 Squats after the 3rd set lol oh and the pushups from the start! Ha! I stuck it out until the end though!!! Must peel myself off the floor now……oh and my boys were sitting and watching me ?
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- Ashley Dale Grant on May 22, 2018 at 9:45 am
  
  Modifications or not, you kicked butt for completing it!! Way to rock it lady. And you’ve just started with us!
Angelika Henning on May 21, 2018 at 3:50 pm

Did this after gardening
I officially deserve a shower!
Reply
- Ashley Dale Grant on May 22, 2018 at 9:45 am
  
  I bet you did!! What an active day for you. Hope you had a great long weekend lady!
sheilamaustin on May 22, 2018 at 9:46 am

I don’t think the dry shampoo today is going to be enough… sweating!
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- Ashley Dale Grant on May 23, 2018 at 9:08 pm
  
  Hehe that’s what I wanted!
Krysta Dudley on May 22, 2018 at 12:40 pm

HOLY!!! I am dripping! Loved it, thanks Ash! :)
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- Ashley Dale Grant on May 23, 2018 at 9:08 pm
  
  You are most welcome! My pleasure lady!
Michelle Fraser on May 22, 2018 at 2:41 pm

Oh man! That was intense! But I liked it lol and counting down always makes it go faster. Thanks girl!
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- Ashley Dale Grant on May 23, 2018 at 9:09 pm
  
  I agree!!
Jennifer Wiggans on May 22, 2018 at 8:17 pm

Heart a pumping
Reply
- Ashley Dale Grant on May 23, 2018 at 9:09 pm
  
  Oh yeah!!
- slambs5 on October 14, 2019 at 12:44 pm
  
  Dripping sweat large, thks Ash!
- Ashley Dale Grant on October 16, 2019 at 4:37 pm
  
  Woot woot! You’re most welcome Sandie!
Amber Ashton on May 22, 2018 at 9:00 pm

Hitting the reset button with drop sets. Thanks, Ash, love this one!
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- Ashley Dale Grant on May 23, 2018 at 9:10 pm
  
  My pleasure lady! Glad you enjoyed it.
Becky on May 22, 2018 at 9:00 pm

I needed this awesome sweat session after the long weekend, Thanks Ash!
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- Ashley Dale Grant on May 23, 2018 at 9:10 pm
  
  The pleasure is all mine! I’m glad it hit the spot!
Kristina Bergeron on May 22, 2018 at 9:04 pm

I am one of the weirdos who enjoys a good burpee so high fives for that workout! Enjoyed it and feel so good now!
Reply
- Ashley Dale Grant on May 23, 2018 at 9:11 pm
  
  Haha well we would get along very well then lady!
Dawn Phillips on May 23, 2018 at 3:30 pm

I did this after I cleaned a clients house. All i can say is holy shit balls!!! I’m exhausted. It took me a total of 37 minutes. I couldn’t keep up with you so I paused you. Thanks for a great workout Ash and like always you kill me lol have a great day!!!
Reply
- Ashley Dale Grant on May 23, 2018 at 9:11 pm
  
  You don’t need to keep up with me to get a good sweat in and feel stronger! Good work being so active today!!
goodwink on May 23, 2018 at 9:06 pm

OK I’m tired! In a good way!
Reply
- Ashley Dale Grant on May 23, 2018 at 9:12 pm
  
  Amazing, you’ll be sleeping like a baby tonight!
Andrea Was on May 24, 2018 at 5:54 am

Wow I’m definitely awake now! Thanks Ash!
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Sandra on November 11, 2018 at 7:28 am

Drop set and no equipment was perfect for vacation. But I don’t even want to know how many butpees in total that was! BTW, I am now doing all the pushups from my toes – I don’t get very far down though.
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- Ashley Dale Grant on November 13, 2018 at 4:35 pm
  
  Wow Sandra, that’s incredible!! Doesn’t matter how far you get, that’s progress!
Kendra Lawrence on October 15, 2019 at 4:17 pm

First RF workout since beginning of September and glad I chose the long one to prove to myself I still can kick ass despite it all. :)
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- Ashley Dale Grant on October 16, 2019 at 4:38 pm
  
  I have no doubt you kicked butt!! Moving is a lot of work. Way to go lady! Welcome home ❤️
sheilamaustin on October 17, 2019 at 5:46 am

Sweat ball with this one!
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- Ashley Dale Grant on October 20, 2019 at 10:59 am
  
  I bet you were and it was a great pre weekend workout!
Lisa Zapfe on October 18, 2019 at 11:43 am

Those damn burpees!! So sweaty
Reply
- Ashley Dale Grant on October 20, 2019 at 10:58 am
  
  They are pretty evil! Great work this week Lisa! You’re killing it!

26 Minute Body Weight Drop Set Workout

74 Comments

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