30 Minute Body Weight Drop It Workout
Print Workout Here
This workout took a little longer than I was anticipating, but it was totally worth it. So nice to focus on these moves for the drop set workout. No weights required – I think you’ll dig it!!
What you will need:
- Just you, you badass babe!
Warm-Up:
- Various moves to get that body warm like jogging on the spot and light squats.
Workout: Complete each of the exercises for 20 reps, 18 reps, 16 reps, 14 reps, 12 reps & 10 reps.
- Squat jump with slow land– Jump up as high as you can but instead of going as fast as you can, you’re going to land softly and slowly as you go down into a squat.
Modification: Take away the jump and do the slow drop with a bum squeeze at the top. - Superman to push-up position – Lying on your stomach, you’re going to extend your arms out, and then do a superman by lifting them off the ground while also slightly lifting your chest off the ground. After each one, you’re going to use those arms to push your body up…then lower down like a push up! Make sure you’re not doing any worms here! Use your knees on the ground if you need them for a proper push up!
- Single leg squat/deadlift – You’re going to half the total number for each leg. Meaning you’ll do each leg for 10 reps to begin, and then 9 reps each….and so on. Anyways! Balance on one leg, with your knee slightly bent to start, keep your back nice and straight as you come down into a squat/deadlift with your heel on the ground. You want to feel your butt here!
- Downward facing dog push-up – Just like it sounds. Get into a downward facing dog position, and from here, you’re going to do push-ups on the angle so it’s more like you’re bringing the top of your head to the ground. Please check out the video for a demo even if you’re not following the video!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass!
Ashley Dale Grant
Wow! The arms part of that was killer but got it done! Thanks
You’re most welcome! I’m glad you felt it ;)
The perfect birthday workout!!! Thank you!!!! I’m feeling super strong and sweaty as I welcome 34!!! It’s going to be a badass year!!
Happy belated lady!! Happy to see you started Year 34 off like one badass babe ??❤️
Done! Couldn’t get the hang of the Superman push up thingies so I did chest flies instead.
Happy Friday! I’m sure I’ll be feeling my arms all weekend! Thanks Ash! Feeling strong ??
Took my time with this one after a nutty day. I feel so much more relaxed now. Have a great weekend!
I loved this one. It really got my heart rate up and feel good after!!!
Drop sets are awesome for the mental game too. Glad you enjoyed it lady.
What is the Thoughts become Friends App?
Hmmmmm…I can’t remember! Sorry lady.
Amazing!!! Great workout to start the weekend with!
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Loved it! Wasn’t feeling to hot last night so decided to save it for this AM… feeling awesome now. Thank you
Glad you’re feeling better and hope you had a fabulous weekend.
Thanks for the Saturday sweat! Cheers
Hope you had a great and sweaty weekend lady!!
First workout back since the flu from hell! Felt good. Thanks, Ashley!
Glad you’re feeling better lady!!
Awesome!
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Had to wait until I got in the bath to comment, sweaty mess! Triple header Saturday with 3 hot badass different babes = winning at life!
As an FYI, you listed down to 10 reps above… so from 8 on I was a cursing you? Additionally, in the last 2 weeks you’ve emailed or done live 13 different workouts. If this is a test, I’m gonna pass it. 12 down and the new one that was sent today to go! I have not felt this good in a while, I’m back on my game! Thank you!
You are a machine!! There are no words!! You got this girlfriend!!
Great sweaty workout. Forgot about how tough and needed Superman exercise is for my back. Used to do them long time ago. Need to get them going again. Wow that was tough!
Your and me both! They are so good for us. Glad you got something out of them too!
Ahhh couldn’t keep up with your reps… soooo fast!!!! (Awesome for you!!!!)
Had to slow down and concentrate a bit more on form… so took me twice as long
AWESOME workout!! Thanks Ash!!
I’d rather you go slower to have stellar form!! Great call lady!! Love swearing with you!
Sweaty ash thks
You’re most welcome lady ??
Wow! I had never done that downward dog style push up before. Great workout!.
It’s cool isn’t it?! Nice for a change. Glad you enjoyed it Kristina!!
It took me until 16 reps to really get the downward dog push up but, I like it! Nice new addition. Thanks Ash!
You are most welcome!! I’m glad you finally got it. It’s a fun one!
Loved it!! And much needed after this week!
Yahoo!! Love seeing your comments Jo!! So happy it hit the spot.
Feeling pretty strong after that one! So sweaty!
Amazing I’m happy to hear that!!
Whew!!! That was harder than I expected – in a good way. Nice one!!
Yeah I’m glad you liked it. A nice butt kicking before you had to sit on the plane for a bit!
Definitely sweaty, thanks much!
I’m glad to hear it, and you’re most welcome!
That was tough! What doesn’t challenge you doesn’t change you so I guess it’s good lol
You got that right! Love that saying.
oh so sweaty! i was spent at 14 reps, loved the energy surge at 8 reps I got! finished STRONG
That’s unbelievable!! Don’t you love when you get past that plateau. It’s the best feeling!
Super sweaty! Awesome as always! Thank you!
You are most welcome!!
What a fantastic cardio drop-down workout! Only one comment, when we get down to the lower reps, I find you move too quickly between exercises, which was a bit difficult to keep up with you. I know I can go at my own pace but ideally I don’t want to fall behind in the count. Otherwise, I’m super sweaty and feel great! Thanks again Ash!
Always love feedback! Can’t fix the old ones but can be more mindful of that in the future for sure.
Happy Friday. Sweaty mess hitting the shower.
Have a wonderful weekend and enjoy this beautiful sunny day.
I’m so thrilled to see you doing these Helen! Way to go. Have a fantastic weekend.
Loved it!!! Would love to see more like this one! Thanks!
Amazing, I’m glad you liked it and thanks for the feedback!
Awesome workout. I had forgot how much I really like the superman to push-up combo! Have an awesome weekend!
They are fun aren’t they?! Thanks for always showing up Nicole!!
Did it solo!! Feel better Kenny G!
Hopefully I can tackle this when I’m not ??. Glad you got it in!!!
Hope you feel better soon!
Haha you guys are awesome! Way to do it on your own. Sending Kendra the feel better vibes.
Loved that one! Happy Friday!
I’m glad! Hope you’re having a great weekend.
Those superman/tricep pushups F-ing killed me! Thanks
They are a challenge! You’re most welcome!
OMG soooo sweaty!!!
That’s what I like to hear!!
Breathing hard and dripping in sweat! Love it! Superman/triceps also very hard for me! Glad I pushed through and did it. I needed that kick in the butt!
I’m glad and hope you’re feeling amazing and back to normal!
Done and ready to rock the weekend!
Beauty!! Have a good one!
Wowzers!
Exactly! Hope your shoulder is holding up Momma!
Oh man those Superman to pushups seriously kicked my ass! Had to shower after this one
Tell your family I said “you’re welcome” for you having a shower lol
Did this one in mexico today Ash! Exactly what I need it quick and efficient and now to the beach
Wow good for you!! Enjoy Mexico!
Such a good challenging workout! Shoulders are on Fiiyyaaa!
Beauty! That’s perfect.
This one has been eating my lunch for a couple weeks. So finally got it done. I was feeling wonderful at reps 10 as the write up indicates we stop there… and then I remembered cursing this one a few years back as we did 8 through 2 and I carried on begrudgingly lol Glad it is off my to do list!
I guess it was only a year back… but I remember…
Tough one. Especially all those push ups after doing the arms exercise a couple of days back! I found the strongman/push up set the hardest, even though I was doing it off my knees this time. Also can’t get too low with the down dog push-ups. Anyway, keeping me strong
Good push, Sandra! If your arms every need a break, you could try push-ups off the wall for a little breather. I know you’re a tough cookie!!!