500 Rep Workout
Print Workout Here
We’re doing a mixture of cardio and weights today so it’s a fun one that goes by fast even though it’s 30 minutes in length. You can move at your own pace for the reps listed below OR move with me…just ALWAYS ensure you’re stepping out of your comfort zone and pushing. If you beat my time, obviously I want you bragging about it below! Let’s do this! It’s about 30 mins.
What you will need:
- Set of dumbbells – I use a KB to make my back rows heavier so if you have options, I suggest you have some heavier weights for them as well ;)
Warm-Up:
- 3 minutes heel to bum, jogging on the spot, knees up….just get warm ladies!
Workout: Complete each of the 5 exercises below for 10 reps each, for a total of 10 sets each! 50 reps down…BOOM!
- 10 diamond jumps – Jump as high as you can and bring those feet together to touch in the air creating a ‘diamond’.
Modification: Weighted squats without the jump OR squats with alternating toe to inner thigh move I demo at the beginning - 10 bicep curls with weights – Standing strong with your feet hip distance together, your knees slightly bent and your abs engaged, keep the elbows nice and close to your side as you curl your hands in to work those biceps.
- 10 skater lunge jumps – Think of an Olympic power skater and the position they’re in while racing. I want you to do that too! Keep your front leg bent nice and deep while you push your other leg behind you, looking forward with a nice straight back.
- 10 bent over back rows per side with KB – With your feet separated nice and far, bend into your left front leg and rest your left elbow or hand on top of it while you straighten the back right leg and keep your back nice and flat. From here you’re going to use the weight in your right hand to lift the weight and ‘row it’ so you can really contract and squeeze your shoulder blades together.
- 10 straight leg deadlifts with KB – Most important thing with these…WATCH YOUR FORM! Always. Please watch the video for a demo if you’re printing this out and doing it on your own.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Done! In 27 minutes!
P.s. since moving to the new website I haven’t been getting any responses to my Posts? I used to get an email notification whenever you responded
Wow, you’re a machine Catrina! Great job!! I’ve already contacted the developer to see what’s going on. We thought we had fixed it, but I guess not. He’s a website wizard, so I have no doubt it will be fixed by the weekends end. Thanks for letting me know. Happy Friday!
Loved this one! I woukdbt have been able to sustain my attention for more than 10 reps today so this was perfect!!! Thanks!
Beauty! Glad you dug it and it worked for you.
Love this one
Drenched in sweat!
Happy Friday
Perfect!!
This was fun!
Have a great weekend!!
Done and done…..oh wait burpee’s…..damit ash. Love ya!!
Yes they are evil!!! I do it because I love you too hahaha
Thanks for the great workout Ash! I don’t mind a longer one once a week.
Beauty! Mark this one down for when you want a longer sweaty session ??
Great workout. Thanks Ash
Anytime, friend!
Got up early today to get this workout in since I’ll have a busy day! Great sweat to start the day! Thanks!
Good for you Michelle!! You’re doing so awesome!
Great workout Ash!!
Amazing, glad you liked it Joelle!! Have an awesome day!
Done! Added my burners to it too
Good for you!
great workout! thank you!!
You’re most welcome! Awesome seeing you Saturday Lisa ;)
Good one!
Beauty!! Way to wrap up your weekend Kristin!
All done. I know im behind but I go distracted planning Hopes 5th birthday. 20 kids from her class came omg
Dripping sweat! Last week of month 15 ahead and I’ve still got a couple to make up. That 6 day hiatus hit me hard with my every workout progress/goal. It’s going to be a busy week but I will get most done to limit to 1 workout max carrying next month. (These comments are like my little self pep talk lol)
Nice work and very realistic goal. Thanks for sharing and can’t wait for your write up!
This was an awesome workout! The time flew by!! :)
Oh yay, I’m glad up liked it!!!
I wanted to give up, but I powered through – and so glad I did!
Me too!! Nice work Momma.
Done….merci
You’re most welcome!!!
Done
Boom ??
Done and done!
Nice work ??
Done! Really loved that one- a keeper for a spare workout fo sho.
Amazing! Love that you’re into these challenges!!!!
✔
You rock.
Done in 26 minutes with the warmup, 10 lb weights and a modification on the diamond jumps :0)
You are a machine!!!
Done and dripping! Great workout.
Nice you rock for doing it!!
Done! Got an awesome sweat going on lol. Thanks!
I bet!!
Always love this one!
Me too ?
I liked this one – another one that I felt I could “do” with modifications and still come out feeling sweaty and great.
Omg you’re on fire this week lady!! Way to go.
sweaty sweaty! thank you
You’re most welcome!!
Will have to come back for next 3 sets. Still sweaty. Back to high fibre diet since coming back and man I’m paying for it today lol
Haha but this isn’t always a bad thing ???
Whoa, loved this one! Thanks Ash! Have a good weekend!
You’re most welcome! Glad you dug it!!
I forgot how much I love this one!!!!
Me too!! I need to do it again!!
That’s a wrap on month 27! Just as an FYI sweat driver, that’s 21 workouts you’ve emailed in the last 5 weeks. I would say that’s keeping us sweating! ;)
PS Eucalyptus Epsom salt bath now in the works!
That’s exactly what the doctor ordered!!!
Oh boy!! I haven’t actually counted them. That’s pretty awesome. As always, you’re a machine. Good work lady!!
Done! after a long but fun day with my kiddos! Perfect topper to the day!
That’s impressive!!
I actually got Jay to do this one!! :)
Bamm! Done! Love the variety and reps. Super sweaty and great workout for my Monday!
Definitely a powerful way to start your week!!
Love/hate feelings towards this workout??it was awesome but kicked my butt..at times i jumped ahead but gave myself a break until it was time for diamond jumps again! This was a great one!! Sweating like crazy!
That was a tough one!!
Loved it! I have been on my own with my kids, so getting in workouts has been hard. I so needed this!
You’re amazing!!! Way to go Momma!!
10 of 100. Friday night special.
Whew! That one is a sweaty one, thanks Ash!