27 Minute 100 Rep Drop Set Workout
Print Workout Here
Today we’re hitting you hard to start your year off right. You have a 27 minute drop set workout working your way down from 100 reps to 10 reps! Let’s have some fun together this year ;)
What you will need:
- Slam ball, Ugi ball, pillow, or honestly nothing.
Warm-Up:
- Various moves to get that body warm like jogging on the spot and light squats.
Workout: Complete each of these exercises below in the appropriate number for the drop set (100 reps, 90 reps, 80 reps, etc.) and work in the ball slams in between each set until you reach 10 reps ;)
NOTE: Remember, you’re going to be doing 10 ball slams in-between each exercise here!
- 100 mountain climbers– You know the drill here. Keep those hands directly underneath your shoulders, and run those knees in towards your chest to really work the lower abs.
- 90 jumping jacks – Make sure to take your arms all the way up at the top and maintain good posture. It really works your upper back like this.
MODIFICATION: Do side-to-side steps if you want to skip the jumps. No problem! - 80 leg lifts in table top (40 per side) – In a table top position, you’re going to take your leg off to the side as much as you can so you’re activating the side abs as well. From here you’re going to flex your foot, and lift your leg up and down for 40 reps total before you switch sides.
- 70 wide leg squat pulses – Let’s work those inner thighs ladies! Take your feet nice and wide, toes slightly pointing out, and then drop your butt and pulse through 70 mini squat pulses.
- 60 leg circles in side lying (30 per side)– Lying on your side with your head resting on your hand, hold your upper body and hips a still as you can, while you lift the top leg and create 30 circles by drawing them in the air.
- 50 mini jumps squats – Let’s kick the cardio up by doing some mini squat jumps. This means it’s not explosive. You’re jumping up and landing softly and quietly on your feet, but this is more about speed, rather than how high and how low can you get.
MODIFICATION: Get down nice and low and pulse it with your feet under the hips (closer than the wide leg squat pulses). - 40 curtsey lunges (20 per side) – Stepping back into a curtsey lunge (to the back and side of the front leg), you’re going to complete 20 curtsey lunges per side before you move on to the next side.
MODIFICATION: If this bothers your knee at all, please do a regular lunge, and don’t worry about take it off to the side. - 30 jump lunges OR low walking lunges – Demo in video for you. If you’re jumping, you’re going to jump switch your legs in the air, still landing softly and quietly on those joints. If you’re walking it, you’re going to stay super low (meaning you’re not standing up between each step like you normally would). This really works those quads!
- 20 push ups – You can do this on or off your knees. Either are great as long as you keep your hands wide, your chest falling between your hands, and your abs in tight.
- 10 donkey jumps – In a table top position, you’re going to lift your knees off the ground just an inch or two. From here, you’re going to jump both feet up into the air like a donkey would to kick something.
MODIFICATION: You’re still going to hover those knees, but instead of jumping, you’re going to alternate bringing your feet up in to the air to contract your abs and back.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Whoa what a great full body workout! I didn’t have a slam ball, instead I did jumps in between each set, wearing ankle weights through the entire workout. Thanks Ash for your badass workout!
Holy that was a great full body workout! Super sweaty ?
Thanks Ash ?
You’re welcome Jen! Great work! Glad you enjoyed it!
Nice way to beat me up on a Monday morning ?
You know I’m good for a beat up LOL
Wow that was tough
My butt is feeling that one.
Nice!
Oh that was a tough one’
Jen you kicked some Royal butt this week ???⚡️
Congrats on 6 years! Here’s to many many more!
That was great! Those leg circles…killer
Holy moly, that one was tough! I used a pillow for my slams. It actually felt good to slam and release a bit of tension! Thanks, Ashley!
Also, love your t-shirt ❤️
Awesome full body workout. Love it. Ty ash
DONE – great sweaty workout thank you!
Done!! That was a tough one but great!!
Done!Happy Friday ?
Loved this! It felt amazing today! Thank you!
Ashley that was intense! I started my day with hot lemon water, green juice and then this workout. I feel AMAZING!
Sweet workout…just like you! Clngrats on 6 years , lady!
Loved it so much I came back a second time lol
Great one Ash! Loved it!
Loved that one !!
Wowzers!
Wow that was awesome! Just used my Ugi, Thanks Ash!
That was amazing. As usual, I’m a sweaty mess! ?
Wow!! Really loved that workout! Needed something intense like that today! Used my Ugi for the slams. Feeling great! Thanks Ash
Holy workout Batman! I didn’t use anything but my arms for the slams and it was still an intense workout. One thing I’ve learned over the year is that it’s okay to pause the workout to get all of my reps in when I can’t keep up with you. I use to think that I wasn’t pushing hard enough if I couldn’t keep up but I’m over that now. :)
Loved it. Feeling amazing. Thanks Ash
Another great one! Here’s to a great 2018, fit and healthy.
So I tried to do this yesterday but my ids just were not having it. Felt super great to fit it in today. I used an UGI which worked great. Having to catch it actually worked as a bit of a bicep exercise. Ready for next week! Bring it!
Loved it! That was actually a lot of fun! I felt like it was a good gauge for stamina! Thanks Ash, and happy 2018. I don’t have a slam ball but, being ski season, channeled my inner slope racer with the slams. Great!
Never got to this one last week so this week it is! I used my ugi for slams but did them like skull crushers 5 per side slamming it off my knee.
TKO ball (which I think you guys call a ugi right?)
Happy 2019! There’s a Japanese belief that what you spend your time doing New Year’s Day is an indicator for your year – I hope so! Awesome!
Love this one! Like the variety – keeps it moving quicker :)
…at least in my mind that is! lol
Beauties Ash!! Heart is racing :)
Omggggg – I’m so so sweaty!! That was tough but fun. I used a pillow to slam but might invest in a real slam ball soon. Thank you!
At first I thought we had to do 100 ball slams and I wanted to cry!! Glad I stuck with you because that was awesome!
I loved this workout! My husband bought me a 10 lb slam ball for Christmas because I was always complaining I don’t have one…lol. I think yours is a 20 lb ball though, yes? It looks bigger on the TV. Love love love this type of ass kicking in the morning. Thank you!!!
I feel so jazzed after that workout! It was explosive! I checked my workout stats after and found my max HR was 193bpm during the workout. I haven’t seen it that high like ever! On a side note – I really need to get on buying a slam ball. I keep subbing a Ugi ball, MoveBall or a Kettlebell, but yea time to keep building on my ever growing collection. Woot!! Happy Friday, indeed!
Holy moly heart is.pounding! Awesome.
Sweaty Saturday!
Friggin amazing! Thanks!!
After all the nice shorter holiday workouts I was a bit leary of this one. But I got it done and feel great! Thanks and Happy January!
Like you I was a bit hesitant to do a workout but after being away since Tuesday I needed to get’er done! So glad I did now. You rock!
Got the flu shot yesterday and my arm is sore today- so I skipped this weeks Arm workout and ball slam workout and did this one that I missed last week. It was perfect :)
Beauty!! I’m glad it hit the spot and you were still able to get a sweat on!
Awesome one much needed today. Ty Ash
Love to see you did this!! Happy Friday Pat!
Finally crossing off this bad boy from the beginning of the month! So excited to delete the email as it was the only one outstanding from that week. The 27 minutes was intimidating my feeling less than top notch self. Today is the first day in 2 full months I’m feeling back on my game. Last week I took a lot more rest than planned to make sure I would be fully well. Feels so worth it! Sweaty week ahead!
It’s totally worth it! Looking forward to watching your come back!
Great workout!
Beauty!!
Great start to my day!!
Beauty!!
Loved it! So sweaty
Nice!
Great work out used a slam ball. Thanks Ash
Definitely feels good to slam shit out!!
This is just what I needed today! Thank you!
Amazing!! Nice work Anna!!
Omg so sweaty!! This was amazing and perfect for today! I remember doing this one last year and really struggling. This time around I felt empowered! Thanks!
I LOVE HEARING THAT!! Way to go Laura ;)
That was great!!
Glad you think so ?
Super sweaty and I used a 15lb slam ball. Great workout. Kicked my ass but I did it!
Amazing!!
I’m soaked!
Badass!!!
Dripping ?
Beauty ???
I totally didn’t feel like working out today, but I’m so glad I did.
I’m so happy you did as well!! Nice work this week Queen ??
I did it! :)
Yay!!!
My legs are on firrre! Good way to end the week!!!!!!! Happy Friday :D
Nailed it Queen! Way to go ??
This was great! I’ve been out of the routine and the getting up in the mornings has been a struggle, so I woke up early today and just did it. Feeling so much better!
Way to go!! So nice to wake up and get it done before life gets in the way ❤️
Holy sweaty!!! All done. My two kiddos did it with me.
Makes me so darn happy!
That was a goodie!
AmaZing ??
wowzers! was not feeling it today and was struggling, but I finished it and feel better for sure!
Way to push through the discomfort and get it done ??
Couldn’t do it yesterday so got it in today. That one made it sweat but I loved being able to keep track and know how much further to go!!
That’s amazing!! Yes it’s so rewarding to come back and see how far you’ve come! Make sure you bookmark this one!!
3/3 done this week, plus bootcamp!
Rock on Jackie!!
Done, including all jumps. Tough one! Feels good!
Way to go Sandra!! Love that!
Loved it! Mama & son 2020 workout #7 done!
We did it via the text as I also wanted to push Cameron. But I had done it before so I knew how it went ?
Woohooo!! Give Cameran a high five for me! You too of course :)
Almost skipped this one because I didn’t get it in last week. I just finished and I’m so glad I did. Tough but good!
I’m glad you did!! Nice work!
?
Liz, you’re rocking it!!
Done (a little late but done!) I’m super sweaty and loving it!
What a great way to start a Monday morning! Feeling awesome!
Awesome stuff Sherry!!
Sweet! Forgot how good these are!❤️
They are tough!
I totally remembered this video from yrs ago..always a good challenge! Thx Ash
You are welcome, Beauty!!
Still tough! No slam ball but did jump squats and pretended I was slamming. Those 90 jumping jacks and the leg circles – wow. But feeling good. Still with Royally Fit after 6 years! Can’t say I’ve done 260 videos though… but you motivate me Ashley!
I am so grateful to you for being here that long!! Means a lot Jackie!!
That was fun! Love the variety. Thanks Ash!
You are most welcome Karyn! Way to work this week!
Really good :) WOO
Used my 12lbs tko ball for the slams. Can’t jump as I have the low ceiling but did a few extra slams. Did extra jump squats instead of the donkey kicks.
Great alternatives Kendra!! Nice work :)
Glad you enjoyed it Lisa!!
Ooof. Those leg circles. That was killer.
Used a pillow today, but hope to get a slam ball in the future.
Did high knees, instead of mountain climbers, and going try some yoga now, as per your suggestion, to see if it helps my hips.
Keep up the stretching, it really will help!!!
Tough. Done and feeling strong.
You ARE strong, Sandra!
Ash I got all 3 done this week! Yahoo
I am so freaking proud of you Ash!! Keep the momentum going Momma!!
Finished 3/3 workouts this week, so far I’ve completed every video this year ! This one was tough, but as you said in the video, its always worth it afterwards :) Thanks Ash!
Way to go Kendra!! Keep up the awesome momentum, and before you know it you’ll be craving the movement!!
Felt like I was eating allllll the bad things today so I just finished this workout and feel a little better about myself. :) haha
movement helps on so many levels – good call!
Holy wow! Ouch. That was a tough one for me! Thanks for that Ash! Needed to feel it today.
Way to work through the emotions, Queen. You rock!
3/3 ✅
Did this one at my own pace, blasted my tunes and got ‘er done. Thanks Ash ?
I love that you blasted the tunes. That’s my favourite when working out!