Bottom to Top 50/10
For workout I worked my body from bottom to top. Each of the exercises are serious calories burners, so you’ll wrap up this workout feeling like you hit your whole body.
Don’t forget to let me know in the comment box below that you did the workout, and how it felt!!!
Warm-Up
- 3 minutes of jump rope, jogging on the spot, or jumping jacks – just get warm!
Workout
- Wide leg squat jumps forward and back (4 each way) – Keeping your knees bent and supple at all times, jump forward and back landing soft and quietly with each jump
- 2 knee crushers with 1 jumping lunge – Interlock your fingers together and use them as your ‘skull’ that you’re going to ‘crush’. Now, starting with your right leg behind you, pull your knee up and ‘crush it off your hands’ 2 times, before you do a jump switch. Now repeat the same with your next leg, and continue alternating like this.
NOTE: Please raise your hands above your head between every crush.
MODIFICATION: Instead of jumping into the next lunge, you could simply switch sides.
Complete these 2 exercises 3 times through with no break before moving on to the next set of exercises.
Optional 1 minute break (I did not do this in the video)
- Push-up with back push – Complete a regular push-up, and then PUSH your butt back so that your hips are towards your heels and your arms are straight. Come forward again, and repeat.
MODIFICATION: You could do the push-up, or both moves on your knees. - Alternating crab touch – Start in a sitting position with your feet separated hip distance apart, and your hands behind a little wide than shoulder width. From here, lift your hips up off the ground so that you’re holding yourself up in a bridge position by just your hands and feet. NOW, alternate touching your hand towards your opposite foot so you can feel your abs contract.
MODIFICATION: There are two other ways you could modify this. First is you could leave your hands on the ground and just alternate lifting your legs. Second is you could leave both your feet and your wrists on the ground and just hold your hips up.
MODIFICAION FOR WRISTS: If you need support for your wrists, you could make a fist and hold yourself up by your knuckles. From here, you would just alternate leg lifts, no hand lifts as well.
Complete these 2 exercises 3 times through with no break before wrapping up your workout.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
Short and sweaty…shoulders felt that one!
Yeah me too! Glad you’re feeling it – quick or not!
I didn’t realize how long it’s been since I last worked out with you!!!
This was a great sweaty one to come back to – loved it. Thanks Ash
Amazing!! Good for you. Happy to have you back at it!?
Oooops didn’t mean to put a question mark
super sweaty!!! thank you!!
Thanks for joining me here and then again on Facebook Live last night!!!!
Awesome workout. Thanks Ash
I love that you did this and then Facebook Live last night. You’re always down for a good sweat session!!
Done! I don’t know if my shoulders and arms were sore from Monday but I really felt the last exercise.
Could be the Monday workout for sure! A bit of a different style. Great job Pushing Jillian!!
Dripping ! I loved this workout. Totally badass !
You are one badaas and strong mom babe Priscilla!!
Dripping
Love how quick this one went by ?
Good stuff Jenn!! I couldn’t agree more ?
Another great workout!
You never disappoint, Ashley!
I try!! Thanks Rita!!
????
Great stuff!
You’re great stuff!!!
Went by fast! Thanks Ashley!
Anytime Eran!!
Great quickie!!
Love me a quickie!!!
Loved this quick one, legs were burning with skull crushers!! Thanks, Ash!
You were on fire this week with your workouts Becky!!
About a thousand times harder than this looks!!!
Ash, what do you think about doing the super early and fasted?
I figured it was short so no worries… but my lactic acid build up by the end of each set did not agree???
Such a good quick one!!
There is some valid science behind fasting but I’m personally not a fan. I find for myself (and the same for my clients) that their workouts are much more intense when they have something in the morning. Even some of the green juice is a nice quick pick me up and you don’t have to worry about your body working on digesting much.
The time flew by and I still feel like I got in a great workout :)
Perfect! That’s always an awesome feeling!!
Good quick one for my break
Love that you utilize your breaks for these again!!
Great fast and intense just what I needed for Sunday. Ty ash
Perfecto!! You always give everything your best. So dedicated!!
Perfect workout .
Love hearing that!
Quick and sweaty! I like those crab touches! Thanks Ash.
I’m glad you do! It’s fun to try different things!!
This was great!
Lovely!! Way to rock it on a Monday lady!
Had to rush home from piano to do this baby so I had a mini break to sit in my sweat prior to the final RF Live Workout tonight! I have a big big RF mountain this week but I’m climbing it right on schedule! ????After tonight I’m half way there!
You are aMazing! Your dedication blows my mind!!
Now to put that energy into my diet year 3 and I’ll be on fire! I’m really looking forward to September for this, but I’m not going to lie I’m going to have a few treats this week/weekend to give them a hearty good bye while I climb my RF workout mountain! I’ve got a plan and goals put to paper already!
That’s a great plan!! Note how you feel after them, so you realize how amazing you feel without them!!