All Over Body Endurance Workout | Royally Fit

All Over Body Endurance Workout

by | Jun 19, 2015 | Members, Weighted Workouts | 79 comments

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All Over Body Endurance HIIT Workout
Print Workout Here

Putting a little spice into our workouts with something different today – endurance HIIT style.  We are going to work every muscle in your body – nothing will be missed, so you will certainly be sweaty after this workout and that makes me one happy girl.  Today, I need 32 minutes of your time.  Let’s do this!

What you will need:

  • A set of weights (if you have two pairs have them both on hand please)

Warm-Up:

  • 2 minutes of jump rope

Workout: We have two exercises to do each set, and we’re going to swap back and forth between the two for 10 reps each.  Your HIIT’ing for 2 minutes on and 30 seconds off, which means you’ll be doing these 10 reps back and forth as many times as you can during those 2 minutes.

Today I ask that even if you want to print out this workout, you watch the video for exercise instruction first.  Thanks!!

  • Squats & shoulder switch + Straight leg deadlifts– Watch video
  • Airplane back rows + Push-ups  – Watch video
  • Squat jumps + mountain climbers – Watch video
    Modification:  Regular squat these bad boys if your knees are a fan of jumping
  • Jump luges + bicep curls – Watch video
    Modification:  Alternating your lunges with the weights if your knees don’t like the jumping.
  • Kneeling shoulder presses + triceps push-ups – Watch video
  • Eagle abs + back extensions – Watch video

Complete these exercises for a total of two sets!

Cool Down/Stretching

  • Complete 5-10 minutes of nice gentle stretching.

Get Sweaxy!
Ashley Dale Grant

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79 Comments

  1. Patricia Patricia
    Patricia Patricia on June 19, 2015 at 7:11 am

    Happy Friday. That was awesome. Great combo of exercises. Ty Ash

    Reply
  2. Kate Stock
    Kate Stock on June 21, 2015 at 10:55 am

    Amazeballs! Sweat so much my contacts almost fell out lol

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 21, 2015 at 2:35 pm

      That would be a first! You’re fucking killing it Kate. Between this and your big win this week…..you’re on fire!!

  3. Jennifer Wiggans
    Jennifer Wiggans on June 23, 2015 at 5:13 pm

    Enjoyed that one

    Reply
  4. Paula Jackson
    Paula Jackson on June 27, 2015 at 2:48 pm

    OMG!!! That workout kicked my ass.

    Reply
  5. Krista McLean
    Krista McLean on July 9, 2015 at 8:05 pm

    This might be one of my new favourites. I love the long intervals!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 10, 2015 at 5:43 am

      Wow good to know! Thanks for the feedback!

  6. Jessica Sabiston
    Jessica Sabiston on July 17, 2015 at 6:42 am

    I feel like you’re trying to kill me this week lol!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 17, 2015 at 7:48 am

      There is a slight possibility Jess….lol. I like keeping it real and you ladies on your toes!

  7. Patricia Patricia
    Patricia Patricia on July 17, 2015 at 8:24 am

    I remembered how tough this one was and I’m still smashed from Nicole’s workouts. Feeling strong tho. Happy Friday.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 17, 2015 at 1:01 pm

      Hopefully you felt stronger this time Pat!!!

  8. Theresa Fisher
    Theresa Fisher on July 17, 2015 at 8:32 am

    went a lot faster than I thought it would. Like the eagle crunches .

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 17, 2015 at 1:02 pm

      They are pretty cool eh?! You must be getting stronger if they’re going by faster!

  9. Kathryn
    Kathryn on July 17, 2015 at 9:20 am

    TGIF done and done

    Reply
  10. Rebecca Procter
    Rebecca Procter on July 17, 2015 at 9:59 am

    Love this workout! Love anything with weights:))) Dripping sweat:)

    Reply
  11. Jennifer King
    Jennifer King on July 17, 2015 at 10:36 am

    That was a sweaty one! Went by quickly though, I liked that it was only two times through.

    Reply
  12. Jennifer Glover
    Jennifer Glover on July 17, 2015 at 10:45 am

    oh sweet *expletive* – thanks Ashley

    Reply
  13. Lisa Ashbourne
    Lisa Ashbourne on July 17, 2015 at 11:08 am

    Oh wow! That one was so good! I was getting to muscle failure on nearly every exercise! Feeling good! Thanks Ashley!

    Reply
  14. Ashley Gabel
    Ashley Gabel on July 17, 2015 at 12:34 pm

    Loved that work out all the different moves :)

    Reply
  15. Ashley Savage
    Ashley Savage on July 17, 2015 at 1:47 pm

    Hey Ash. Loved all the diferent exercises and the 10 even though hard seemed to go by pretty quickly so even if I hated it I felt like I could do it. lol if that makes sense. Had trouble with the shoulder press and tricep push ups at the end though I was tired I guess.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 19, 2015 at 2:26 pm

      That makes total sense and the workouts are supposed to be challenging so your struggle is perfect!!

  16. Kate Stock
    Kate Stock on July 17, 2015 at 2:14 pm

    Still one of my favourites!

    Reply
  17. Kristin Jones
    Kristin Jones on July 17, 2015 at 3:04 pm

    Awesome! I was praying you weren’t doing a third set!! Lol

    Reply
  18. Anna Fischer
    Anna Fischer on July 17, 2015 at 6:06 pm

    That workout was a killer! I’m soooo sweaty!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 19, 2015 at 2:27 pm

      Being soooo sweaty makes me soooo happy! Good work Anna!

  19. Jennifer Wiggans
    Jennifer Wiggans on July 17, 2015 at 7:24 pm

    Enjoy this one. It doesn’t feel like a 30 min workout….flies by! thanks

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 19, 2015 at 2:27 pm

      That’s awesome! You’re so dedicated Jen I love it!

  20. Michelle Fraser
    Michelle Fraser on July 17, 2015 at 8:41 pm

    Done! Need this tonight! Had a crazy day with the kids and this was a good way to burn my frustration!! And I like those eagle crunches! Thanks! Have a great weekend!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 19, 2015 at 2:28 pm

      Working out really is the best stress release!! I hope you enjoyed your weekend!!

  21. Patricia Best
    Patricia Best on July 18, 2015 at 8:47 am

    A great Saturday workout! Thanks!

    Reply
  22. Kristin Collins
    Kristin Collins on July 18, 2015 at 10:01 am

    e my favourite one yet!! Of course I found a way to use my ugi to mix it up and use weights haha happy weekend

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 19, 2015 at 2:30 pm

      Glad you liked it and got creative with the ball!!

  23. Kaitlin Keefer
    Kaitlin Keefer on July 18, 2015 at 10:05 am

    Was NOT feeling a workout this morning… but now I’m finished and so glad I forced my lazy ass out of bed :)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 19, 2015 at 2:30 pm

      It is so rewarding when you didn’t want to do it.

  24. Amanda McCauley
    Amanda McCauley on July 18, 2015 at 10:52 am

    Wow!! Super sweaty. Legs got pretty shakey on the second round of squats haha but a good one!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 19, 2015 at 2:31 pm

      Good work Amanda! You’re on fire right now!!

  25. Jessica Hambleton-Bojda
    Jessica Hambleton-Bojda on July 18, 2015 at 12:19 pm

    Done!

    Reply
  26. Andrea Was
    Andrea Was on July 18, 2015 at 12:57 pm

    That was an interesting workout! I like how it worked everything

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 19, 2015 at 2:31 pm

      It does feel good to get the whole body involved!

  27. Nicole Ansell
    Nicole Ansell on July 18, 2015 at 1:18 pm

    done

    Reply
  28. Kristin Goodwin
    Kristin Goodwin on July 19, 2015 at 1:47 pm

    Done! Like that one!

    Reply
  29. Jennifer
    Jennifer on July 19, 2015 at 4:48 pm

    Done!

    Reply
  30. Angelika Henning
    Angelika Henning on July 20, 2015 at 8:11 am

    Sweaty mess!!

    Reply
  31. Kim Judd
    Kim Judd on July 20, 2015 at 9:27 am

    A little behind . But got it done . And feel great

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 20, 2015 at 1:33 pm

      Next week there’s tons of time for make ups! Keep it going.

  32. Rosilyn Boone
    Rosilyn Boone on July 24, 2015 at 10:09 pm

    done

    Reply
  33. Kyla Thistle
    Kyla Thistle on July 25, 2015 at 7:58 am

    I can honestly say this is my second favourite workout format. Second only to Tabata. Went quickly and I feel good :)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 25, 2015 at 5:00 pm

      That’s awesome to hear! Thanks for the feedback!

  34. Jo-Anne Harvey
    Jo-Anne Harvey on July 27, 2015 at 6:18 pm

    Awesome! I loved this… I must admit during the tricep pushups I might have said screw you Ashley :) But you know I love that you kick my ass so take it as a sign of affection lol…. Thanks Ash!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 27, 2015 at 6:25 pm

      I legitimately see that as a sign of affection for me! Haha. Glad to see you still getting you sweat in after a day in this heat!

  35. Rebecca Procter
    Rebecca Procter on July 29, 2015 at 10:00 am

    Did this one again from the other week. Love this one!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 29, 2015 at 6:44 pm

      Awesome! I hope you were feeling a little stronger this time around!

  36. Krista Delorey
    Krista Delorey on September 28, 2015 at 8:30 am

    Giddyup! Happy Monday!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on September 28, 2015 at 2:12 pm

      Beauty way to start your week!!!

  37. Kate Stock
    Kate Stock on October 1, 2015 at 9:27 am

    Third time doing this…still sweaty as hell and still cursing you during the shoulder press set!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 1, 2015 at 5:13 pm

      Haha awsome love that I can get you any time!

  38. SHERRYEKSTROM
    SHERRYEKSTROM on June 29, 2021 at 10:51 am

    Definitely feel my whole body after that ?. That was awesome!

    Reply
  39. April Patch
    April Patch on June 29, 2021 at 6:00 pm

    Another one bites the dust…. so sweaty!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 30, 2021 at 7:36 am

      Hehehehehe!! That’s amazing!! Woot woot!!

  40. Sandra T
    Sandra T on July 1, 2021 at 6:27 am

    Sweating! my whole body feels like it has MOVED! Thanks

    Reply
  41. Jackie Dixon
    Jackie Dixon on July 4, 2021 at 12:15 pm

    That was intense! Very tough challenge for me but I liked the variety. Disguised the longer workout. Took many modifications that I needed to keep going but feel great now!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 5, 2021 at 4:11 pm

      If you feel great, that is simply fantastic!! Way to go Jackie! I love how you listen to your body and still get a great sweat on!

  42. angebangie
    angebangie on July 14, 2021 at 11:09 am

    Holy jumpings great workout got my ass kicked!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 16, 2021 at 12:24 pm

      Hehehehe…you are more than welcome Ange!

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