Ashley’s WOD

by Ashley Dale Grant | Sep 18, 2015 | Body Weight Workouts, Members | 92 comments

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My goal was to get this workout done within 25 minutes, and I actually ended up doing it with the warm-up and cool-down included in 22 minutes. But holy moly did it work me! Feel free to keep up with me, go faster, or time yourself at your own pace and come back to this and see how you did. Let’s do this!

What you will need:

Nothing but your badass self!

Warm-Up:

3 minutes of jump rope

Workout: This is a growing and dropping set of workout, which means one exercise goes up in reps (jump squats), as the other exercise goes down (push-ups…thankfully!). Love this style of workout, as it’s an awesome way to watch your fitness and strength progress because you can time yourself and come back to it in a couple weeks. All around badass workout!

Do each of the exercises below in this format:

30 push-ups & 20 squat jumps
25 push-ups & 25 squat jumps
20 push-ups & 30 squat jumps
15 push-ups & 35 squat jumps
10 push-ups & 40 squat jumps
4 push-ups & 45 squat jumps

Push-ups – Keep those hands wide and your chest between your hands because I want you really working your chest muscles deeply to get the calories burning and chest lifting!!
Modification: Use your knees if you need a modification or a break…I know I sure did!!
Squat jumps forward and back – Do small jumps forward and back making sure you are super gentle on your knees, so ‘sink’ into your land, and land as softly as you possibly can.
Modification: Regular squats, minus the jump, trying to sink down nice and low to really hit those butt muscles.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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92 Comments

Cheryl Vincent on September 18, 2015 at 7:23 am

I did some modifications as usual but I liked this one cause I pushed myself. Ty
Reply
- Ashley Dale Grant on September 18, 2015 at 10:04 am
  
  You’re welcome!
Allison Hart on September 18, 2015 at 7:33 am

lots of squats today! my heart is pumping hard!!!
Reply
- Ashley Dale Grant on September 18, 2015 at 10:04 am
  
  Niiiice!
Patricia Best on September 18, 2015 at 8:17 am

Jello legs! Those jump squats are crazy!!
Reply
- Ashley Dale Grant on September 18, 2015 at 10:05 am
  
  They are crazy, evil and wonderful all at the same time!
Jessica Graham on September 18, 2015 at 9:13 am

Your idea of fun, and my idea of fun… Are not the same hahaha. Just kidding, love that one!
Reply
- Ashley Dale Grant on September 18, 2015 at 10:06 am
  
  Haha yes I believe you like the abuse like I do Jess! Glad you enjoyed. Have a great weekend!
Kim Judd on September 18, 2015 at 9:33 am

Done.. But not one of my favourites !!! Lol hate push-ups
Reply
- Ashley Dale Grant on September 18, 2015 at 10:06 am
  
  That’s why I make you do them…you likely wouldn’t do them on your own! Good work Kim! Thanks for not turning me off when those push ups came!
Kate Stock on September 18, 2015 at 12:03 pm

I really dislike you somedays
Reply
- Ashley Dale Grant on September 18, 2015 at 3:26 pm
  
  Haha that’s OK Kate – I still love you!!
- Kate Stock on September 18, 2015 at 3:51 pm
  
  I feel like after all those damn push ups I’ll be lucky if I can lift my glass of wine to my mouth at my cousins wedding lol
  Sooo sore
- Ashley Dale Grant on September 18, 2015 at 5:16 pm
  
  They’ll have lots of straws there for mixed drinks, so you’ll be fine! Can’t wait to see pics!
Shariqa Rapid on September 18, 2015 at 1:12 pm

awesome cardio! glad to see you were also in pain! ;)
Reply
- Ashley Dale Grant on September 18, 2015 at 3:27 pm
  
  Glad you enjoyed not only the workout but seeing me in pain as well!! LOL. Good work Shariqa!!
Taryn Cumming on September 18, 2015 at 1:28 pm

Ouch on a Friday!
Reply
- Ashley Dale Grant on September 18, 2015 at 3:27 pm
  
  High Five on a Friday Taryn!! Good work!
Jennifer Wiggans on September 18, 2015 at 4:32 pm

I blared some GnR and jumped every freaking squat! Happy Friday!
Reply
- Ashley Dale Grant on September 18, 2015 at 5:16 pm
  
  Yeah Guns and Roses! Love it! Good work Jen!
Roxanne Crooks on September 18, 2015 at 5:36 pm

thanks 23 mins put to good use.
Reply
- Ashley Dale Grant on September 19, 2015 at 7:24 pm
  
  I couldn’t agree more Roxanne!
Kyla Thistle on September 18, 2015 at 5:41 pm

So this one sucked…….I’m so glad it’s over!!! It’s been the week of push-ups. TGIF :)
Reply
- Ashley Dale Grant on September 19, 2015 at 7:24 pm
  
  Hahaha yes it has! Make sure you stretch your chest out!!
Patricia Patricia on September 18, 2015 at 7:38 pm

Holy shit balls. Why did I do this on a Friday night lol. Tough as hell. Crazy legs.
Reply
- Ashley Dale Grant on September 19, 2015 at 7:25 pm
  
  Pat you’re amazing!! Like holy shit balls you rock!!
Danielle on September 19, 2015 at 8:58 am

T-Rex is not the only one that hates push-ups!!
Reply
- Ashley Dale Grant on September 19, 2015 at 7:27 pm
  
  I feel like this could be a t-shirt!! LOL Good work Danielle!
Angelika Henning on September 19, 2015 at 9:53 am

That was no fun!!
Done!
Reply
- Ashley Dale Grant on September 19, 2015 at 7:28 pm
  
  I like your idea of fun Angelika!! loL
Andrea Was on September 19, 2015 at 4:37 pm

Holy shit my legs are shaking!!
Reply
- Ashley Dale Grant on September 19, 2015 at 7:29 pm
  
  That means you pushed extra hard today! Good work Andrea!
Nicky Burns on September 19, 2015 at 5:23 pm

Holy sweat batman!
Reply
- Ashley Dale Grant on September 19, 2015 at 7:29 pm
  
  I wonder if the Batman outfit would be sweat-wicking?!
Carolyn Stanbrook on September 19, 2015 at 5:27 pm

Omg is right….done
Reply
- Ashley Dale Grant on September 19, 2015 at 7:30 pm
  
  Look at you go on a Saturday afternoon! Hopefully in time for a delicious dinner after!! Awesome work Carolyn!
April Patch on September 19, 2015 at 7:39 pm

I can think of a few choice words other than fun… and I don’t even swear! Another good one as always. Tomorrow stairs are going to be a treat!
Reply
- Ashley Dale Grant on September 20, 2015 at 10:09 am
  
  You rock!! So impressed you did this on a Saturday evening April. That is dedication!
Dawn Phillips on September 20, 2015 at 6:42 pm

I had to push myself to workout today, but I have finally managed to get all the workouts done this week. Super excited and pumped really hated the squat jumps but I managed to stay with you for the whole video. Thanks Ash.
Reply
- Ashley Dale Grant on September 21, 2015 at 10:00 am
  
  Good for you Dawn! This is a lot of progress since starting up again!
Theresa Fisher on September 21, 2015 at 6:06 am

monday’s wouldn’t load, so friday’s iit was…omg!
Reply
- Ashley Dale Grant on September 21, 2015 at 10:01 am
  
  Haha glad you got it in! And maybe a little happy the other one didn’t load right away….sent the link again for you!
Ashley Savage on September 21, 2015 at 3:28 pm

Killer
Reply
- Ashley Dale Grant on September 21, 2015 at 3:31 pm
  
  👌beauty!
Kristin Collins on September 21, 2015 at 7:23 pm

that T. rex photo sums up everything
Reply
- Ashley Dale Grant on September 21, 2015 at 8:08 pm
  
  Haha yup!
Lisa Urban on September 22, 2015 at 7:55 pm

Great to be back , my legs are killing!
Reply
- Ashley Dale Grant on September 23, 2015 at 12:42 pm
  
  Awesome to have you back Lisa! I was so pumped when I saw you signed up!
Ashley Klatt on September 23, 2015 at 7:55 pm

I did not like that one. 45 Jump squats!
Reply
- Ashley Dale Grant on September 23, 2015 at 8:48 pm
  
  Haha you shouldn’t like them 100%…that means I’m doing my job and you’re pushing hard!
Ashley Gabel on September 24, 2015 at 9:40 am

Done.. Good One Thanks Ash :)
Reply
- Ashley Dale Grant on September 24, 2015 at 10:34 am
  
  You’re welcome Ash! Have a great day lady!
Mandy Armstrong on September 27, 2015 at 8:24 am

WOW
Reply
- Ashley Dale Grant on September 27, 2015 at 11:21 am
  
  Haha, right on!
Kim Judd on March 1, 2017 at 9:15 am

Still hate all the push ups lol . But Powered through them
Reply
- Ashley Dale Grant on March 1, 2017 at 9:17 pm
  
  Good for you! Always good challenge you on the things that aren’t your favourite.
Angelika Henning on March 1, 2017 at 9:49 am

Holy shit! Had to walk around after this for a while just to catch my breath!
Reply
- Ashley Dale Grant on March 1, 2017 at 9:17 pm
  
  Unreal! Ass kicker.
Ashsavage on March 1, 2017 at 11:05 am

still killer my gawd
Reply
- Ashley Dale Grant on March 1, 2017 at 9:18 pm
  
  You know it Momma!!
Becky McDougall on March 1, 2017 at 12:06 pm

Needed modifications to power through this one, but def pushed myself and am a sweaty mess lol Thanks, Ash!
Reply
- Ashley Dale Grant on March 1, 2017 at 9:18 pm
  
  Perfect! You’ve been so dedicated Becky that I love to hear I can still get you sweaty and needing modifications sometimes boom ????
Nicole on March 1, 2017 at 3:24 pm

At jump squat #45 Kendra wanted to punch you out!!!!
Reply
- Ashley Dale Grant on March 1, 2017 at 9:19 pm
  
  I have no doubt!!!
Andrea Was on March 1, 2017 at 6:00 pm

Holy shit lady, that’s a lot of squat jumps!! My legs are like jell-o… thanks Ash!
Reply
- Ashley Dale Grant on March 1, 2017 at 9:19 pm
  
  Drop it like a squat!! Hehe.
Jennifer Wiggans on March 1, 2017 at 7:06 pm

frig this one is a killer
Reply
- Ashley Dale Grant on March 1, 2017 at 9:19 pm
  
  Right!? Even I’m scared to go back at it lol
Kristin on March 1, 2017 at 8:29 pm

Good one!
Reply
- Ashley Dale Grant on March 1, 2017 at 9:20 pm
  
  You’re so hardcore Kristin, I love it.
Kim Ruis on March 1, 2017 at 8:30 pm

Holy shit! I knew it was going to be ugly when I read ‘WOD’ in the title…but I’m glad I got it over with so it wasn’t looming ahead of me for the weekend.
Reply
- Ashley Dale Grant on March 1, 2017 at 9:21 pm
  
  Haha. Definitely don’t want the workouts looming, better to get them out of the way. Nice work Kim!! Happy you were feeling better for this one!!
Jaimie Bartlett on March 1, 2017 at 11:19 pm

Wow! My arms are on fire and complete jello- hard to type this right now haha. But got through it and did the last two sets from the toes. Took a bit longer but even with slower pushups and a longer stretch all done in 30! Thanks Ash :)
Reply
- Ashley Dale Grant on March 2, 2017 at 8:37 pm
  
  Nice work Jaimie! Hope the training is going well for your upcoming marathon!
Jessica Hambleton-Bojda on March 1, 2017 at 11:40 pm

not feeling so hot today. 5/6 done.
Reply
- Ashley Dale Grant on March 2, 2017 at 8:38 pm
  
  I’m impressed you tried!
Magdalen Stiff on March 2, 2017 at 10:15 am

Holy shit balls! I can’t walk, lol
Reply
- Ashley Dale Grant on March 2, 2017 at 8:38 pm
  
  That’s what I like to hear!!!
Patricia Best on March 2, 2017 at 8:04 pm

That one is still a killer!!!! Jello arms and legs! It’s a workout that I hate but love lol
Reply
- Ashley Dale Grant on March 2, 2017 at 8:39 pm
  
  I hear you on that one!! Nice work Patricia!
Raya Ayer on March 3, 2017 at 7:41 am

OMG. Had to hold Marshall on some of those squats!!!! Eye eye eye!!!
Reply
- Ashley Dale Grant on March 3, 2017 at 6:19 pm
  
  Hahaha all I can say is, you’re welcome!
Amber Ashton on March 4, 2017 at 7:29 pm

Those push-ups though. Killllllller. Thanks Ash!
Reply
- Ashley Dale Grant on March 4, 2017 at 9:34 pm
  
  Insert cheat flex right here ____
April Patch on March 5, 2017 at 6:35 pm

I considered a double RF header today. Not after that. The 16 min tabata can be made up this week instead. I had to pause a couple times as you are speedy! Thanks for the sweat!
Reply
- Ashley Dale Grant on March 5, 2017 at 7:41 pm
  
  You’re more than welcome! I like them when they’re so tough two aren’t necessary.
Kristina Bergeron on March 7, 2017 at 8:48 pm

I had to really dig deep to motivate myself to fit my workout in tonight… so glad to did! Super challenging but so worth it!
Reply
- Ashley Dale Grant on March 8, 2017 at 6:58 pm
  
  I’m happy you did it too, and I hope your body is gifting you with sore muscles just about now!
Amanda McCauley on March 19, 2017 at 8:25 pm

Keep falling off the wagon here but trying to claw my way back on track! Done and super sweaty!
Reply
- Ashley Dale Grant on March 19, 2017 at 9:09 pm
  
  You got this lady. Let’s “meet up” two more times this week for a sweat session.
Ashley Gabel on April 27, 2017 at 8:35 pm

Killer thanks Ash.
Reply
- Ashley Dale Grant on April 28, 2017 at 6:48 pm
  
  You know I got your back woman!!!

Ashley’s WOD

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