27 Minute Slow & Steady Weighted Workout
Print Workout Here
One of those workouts that should leave your muscles a good sore, and you feeling super strong
What you will need:
- Weights
Warm-Up:
- 3 minutes of various things
Workout: Complete the exercises below for 10 reps each slow and controlled, for a total of 3 sets.
- Weighted Squat – Keep your abs engaged, your back flat, and the weights beside your body (not in front), while you come down for 2 slow reps and up for 2 slow reps. Really focussing on putting the weight in your heels, and coming up slowly. This is where the good work comes in ;)
- Bicep curls – With your feet separated hip distance apart, your knees slightly bent, and your abs pulled in nice and tight with a pelvic tilt, bring the weights up like a hammer curl, and then at the last second turn your palms towards your armpits. Come down and up for 2 counts each. Nice and slow is the name of the game here ;)
- Single leg squats, right – Picking a focal point, lift your left leg up so you’re balancing on your right leg. From here you’re going to drop your leg by bending at the knee, but keep your back flat!! Look forward and drop your chest as much as you can down towards your thigh.
- Single leg squats, left – Same as above on the opposite side.
- Chest flies – In a bridge position, which means you’re lying on your back, with your hips up in the air, start with the weights above your chest – elbows slightly bent – and then open them as you bring the weights down towards the ground for two counts, and then back up again nice and controlled.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass!
Ashley Dale Grant
I love the slow and steady. I used 10 but would try to do more next time :)
I’m glad you liked it, and I like he idea of you going heavier ????
Totally need to bring all my weights to work or invest in a second set so I always have what I need :)
Good call!
Loved this! Feeling strong! !
Perfect!! ????
Can’t believe how much muscle and strength I’ve lost since having Owen. I used 10 lbs and felt it. Gives me motivation to get back to where I was, and then some!
Love your outfit today, by the way!
I TOTALLY get it. It’s like Rowynne sucked the muscle out of me while breastfeeding lol. Feels even more rewarding though when it comes back.
Feeling strong and sweaty!
Awesome! Way to rock the weeks end ????
awesome workout. Thanks Ash.
You’re welcome Ash! Happy weekend ;)
Perfect workout for me today – didn’t feel like I had the energy to do intense cardio so this was a good one! Thanks!
I’m so pleased to see you working out and listening to your body. Need the energy for your little guy!
Loved the style of this email one Ashley! I’m 3 for 3 this Week! :)
Way to jump back in there! Strong Momma ????
All done and happy to say I should upgrade my weights from 10 to 12….have to go buy some!
Yahoo!!! A good reason to go out and spend some money on yourself.
Excellent workout, I loved it!! I only had 5lbs weights but I will do this one again in my condo gym with heavier weights. Thanks Ash!
Oh that will be intense! Great call.
Keeping me strong and healthy! thanks
You are most welcome Sandra!! The pleasure is mine :)
Enjoyed the slow and controlled .. a nice sweat going on!
It’s a nice change once in a while!!
Finished this one yesterday – bring on the next week. Have to get back to more consistent cleaner eating!
Today is a new day! You got this Angelika. Every clean meal will leave you feeling better and better.
Made it through the one-legged squats in a very wobbly way. Enjoyed it though, thanks Ash!
Hahaha well it doesn’t have to look pretty! So pumped you did it ??
Done!
????☝?
I’m still behind but I’ll get there! Thought I’d get more done this weekend but I was honestly to sore and rest was a better choice between what I did too! Stay awesome! ☆
Went back and did this one on Thursday, as I missed doing it back in May. It was great.
Off at the cottage this week, so I plan to try to keep up activity up by doing quick little circuits or something when popping into the cottage from the beach here and there at least a few times this week. Anything to keep that body moving.
Hope you have a great weekend!
Great idea!! Lots of cottages have big stairs to and from the beach, if you do, run and and down those a couple times. It will seriously kick your butt!!
Great for a weight day for me . Loved it . 15 pounds were a killer on chest , had to move down but felt it . ?awesome one Ashley ?
That’s impressive Sandra! So happy you are lifting heavy and just going down when your body needs it. So awesome.
Awesome workout!
??? I’m glad you think so
I was in the mood to lift heavy today, so this workout really complemented that desire. Yay! Hope you have an awesome weekend!!!
Thanks for the Friday workout
Sweaty & Done – Thanks!!
Happy Mother’s Day to me! Starting the day off strong with this great workout. The hubby even joined me which I just love!
Done and looking forward to next week!!
I used 10s and I think my goal will be to use a higher weight next time. It was still.a challenge by 10 reps, but I think I can do better!
Just 3 left between me and every workout completed in 45 months! I got this!!
You became my least favourite person for a small moment after round one when you said 4 more rounds and the write up said 3!
Somehow I clicked something at minute 7 and ended up finishing it through a YouTube link. Whatever, it is done!
15 lbs this time compared to the 10s I used the first time. Did the first round at 18lbs but realized quickly my arms couldn’t handle that. Happy Monday!
The fact that you even started at 18lbs is pretty badass lady!! Way to go this week. You kicked butt
Loved this. Finally a sunny day so did it outside! Only 10 lbs weights due to tendinitis and back issues but kept weights going for single leg squats and it all felt great!
Good for you Treacy! I’m so happy to hear you got outside. I know you’re likely working a lot, so thanks for squeezing us in xo
Great weighted workout. Thanks Ash
You’re welcome lady!!
I liked the simplicity of this one. I need some heavier weights but got it done with my 10s.
This is pretty badass though, when you notice you need heavier weights! You rock!
Great workout! Feeling that butt! Thanks Ashley!
Work out 3 for 3 this week. This was my favourite one. I only had 5 pound weights (the best I have right now), but I still felt the workout.
NICE WORK CASS!! So proud of you getting in 3 workouts last week!! And 5lbs is better than no pounds!
Felt a wicked burn with that! And worked up a sweat forsure thanks ?
Awesomeness!! Great start to your weekend!!
Loved that. Used 10s which are still okay but need to get some 15 and 20 lb weights to challenge myself more.
What a great problem to have!! You need heavier weights! Nice work Jackie!
Another good workout! Used 15s and 10s.
Look at you go! Nice work Sandra! Hope you’ve had a nice long weekend!
Felt great! Used 20s for legs and 10s for arms. Made the mistake of doing this on gardening day though. Not sure how I am going to lift soil now lol
OH YES!!! Your arms may have been heavy LOL. Nice work Karyn!!
Enjoyed that quite a bit! Used 15s for everything
Look at you go! Way to go Sherry! STRONG & BADASS!!
I remember this one, write up says 3 rounds but the video says it is not the case at all lol. We have to finish up last week as we were busy getting our workouts in different ways last week. Happy Monday!
First of the week done :)
You are!
Been struggling to make this workout time for myself lately, so I picked the longest workout this week to start with, in hopes that I’ll be able to fit the shorter ones in later, when the week gets busier again.
Used 8lbs, which are my heaviest weights right now. I’ll have to get some heavier ones soon!
Good for you! Smart idea!
Great workout! Went by super fast and I’m feeling good! Thanks Ash!
Thanks for that – feeling nice and strong. I used 15lb today
15lbs is badass!!
Love slow and steady workouts! Used 15 and 10 pound weights.
Feels strong to use 10 & 15lbs! Way to go, Julie!
Great work out! Thanks Happy Friday :)
Hope it was a great start to an awesome weekend, Lisa!
Loved this!!! Thanks!
You’re most welcome Megan!
Holy ? Sweaty
You are so f’ing dedicated Jen. I just love it. THANK YOU!!