Awesome Cardio and Drop Set Workout
Print Workout Here
You only have 3 exercises to do today, so you can really focus on those muscles and get lots out of it. It’s a great mixture of arms, back and legs. Awesome for shaping that body!! But guess what, I finished so early, you get a butt bonus at the end…..yahoo!! Let’s get started and do this!
What you will need:
- Dumbbells
Warm-Up:
- Jumping jacks + 10 burpees + heel-to-bum + squat and open + alternating lunges w/ arm raises
Workout: Today, you will be doing each of the exercises below for 20 reps and then dropping down in two’s until you reach 2 reps for each exercise!
- Stationary lunge with right leg in front + bicep curls – With your left leg in front and your right leg a good distance behind you, make sure you can bend both legs 90 degrees without your front knee going past your toes. Keep both hips pointing forward and your back heel high to help with balance. Watch your form and do your best to keep your shoulders over top of your hips to ensure you have a nice straight back.
- Stationary lunge with left leg in front + shoulder presses – Same as above on opposite side and with shoulder presses instead.
- Alternating back rows in high plank position – With both weights in your hands, get into a high plank position and keep those abs nice and tight while you alternate lifting the weights and ‘rowing’ them to really work your mid back and core. Make sure you don’t twist your hips too much and to keep your shoulders directly over top of your wrists.
Modification: You can do this on your knees instead if you need some support! - BUTT BONUS!! Drop set butt kick-backs for 40 reps, 30 reps, 20 reps and 10 reps each.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Drop set on a Friday?! Amazing!!! Got to the butt bonus and the baby woke up…I’ll be back for it!
Nice work! Glad you came here yo find the link. Happy Friday Patricia!
Great one. Thanks Ash
My pleasure!
I stink. Lol that sums it up. Sweaty and burning ass now. Ty Ash
I don’t think class this week had anything to do with your burning ass…darn…I’ll work on it :) Way to get one in today, I was gassed after last nights workout!
I stink too!! We’re stink sisters! LOL. Thanks for sweating with me – Happy Friday!
Done! That was hard, but I liked the format !
Yahoo!! Glad you dug it and sweat with me this Friday! Have a good one Toni!
Bahhhh! Today it took me a couple hours to work up the strength to start this workout…sweaty, sore and shaky as all hell but still glad I did it! Although not really sure I’m going to get in my shower or even off my yoga mat for that matter! Lol
Haha did you end up making it through the day OK?
I like the drop set but the butt workout was tough!!!
Yes it doesn’t look hard but simply put it’s evil lol. Thanks for joining me. Happy Friday Jillian!
Great workout love drop sets :) Have a great weekend!!
Right on! You too Ash :)
Thanks so much for that sweaty session! Definitely going hard with only 3 days before vacay and wedding! :)
Sarah the countdown is on!! I’m so excited for you!! You’re welcome and thanks for letting Nicole and I be a part of your “project wedding body!”. It’s been awesome!
My butt is on fire! Going to be walkin funny this weekend. Thanks ash
That’s exactly what I was going for!! Sore and burning butt..perhaps a little of the walking funny LOL
Wowzers my ass
Right!? Nice ass if I do say so myself ;)
My Asssss! Ugh! Loved it!
I know! It’s a killer! Thanks for pushing with me on your Saturday Heather ;)
Whoa! Serious bum burning..
I’m hoping from the workout, or you may need to get that checked out Brittney hahahahahaha. I couldn’t resist!!
Feeling birthday bad ass! Had some cake for lunch and followed up with this lively thing! Well the bonus butt might have been the first time I may have thought of a few choice words. I’ll repeat that though, it was lovely!
Nice birthday sweat! Glad to see you’re treating yourself to some cake! Nice work lady. Have fun sitting pretty today :D
Cheers Ash!!!! Couldn’t keep up on the bonus butt workout…..did my best.
That’s OK! Perhaps a good one to come back to Andrea at the end of the month to see how that butt holds up!
Ooo boy am I sweating!!! That butt bonus was a tough one for sure. Thanks Ash
I couldn’t agree more! LOL. Not many people would thank me for that but you’re welcome!!
Today was one of those days where I reallllly didn’t want to workout… now I’m finished and dripping in sweat and glad i sucked it up!
Ironically the end up being the best damn workouts right!? So happy you did it. Now go enjoy the rest of your day!!
Took me longer than 30 minutes to do but happy that I did my 3/3 workouts for this week while on vacation!
I’d say! You’re a rock star Kristin! Great balance for all the yummy food and drinks while away 🍸
Thanks Ash. Great workout to get back at it after vacation
Yahoo! Can’t wait to hear about your trip!
So sweaty! Nice end to the week.
Good job!
Good workout, my butt is definitely feeling it!
Calling it a “butt bonus” made it sound like it was going to be a treat, but it felt more like cruel and unusual punishment ;-) Glad to have survived this killer – thanks for the workout!
Happy St Patrick’s day to me!!! Honestly I really felt like shit today…migraine, knees throbbing in pain. I sucked it up and tried this. I’m still hurting but really glad I got this in! The bum was a killer!!
Wow that’s incredible! Love hearing you turned a shitty day upside down with your workout. You flipping rock!
OH MY that was a tough one. My first time doing that one. Had to switch to 5 lb for shoulder press and switch legs so right knee was back for bicep curls instead which I could seem to control better. Butt is totally burning – was so hard to keep going but like you said in video, have to just keep talking yourself into it. Great total workout.
Awesome feedback! Thanks for sweating with me and giving it your best Jackie! You’re doing awesome listening to your body while pushing. Keep up the awesome work.
I remember this one and I’m so happy to find that I’ve improved since the first time I did it!! Still a killer but the motivation to kick my own ass made me push harder!!
Niiiiice! Seeing the progress truly is the best! Way to kick your own ass!
Done. Nice and sweaty,
Perfecto!
wow im sweatin!! Feel like both sides of my butt have a charlie horse! Glad I did that but i’ll def be dying tomorrow! Thanks!
If you felt the charlie horse you did them right! Awesome work…have fun with that lol
Holy shit those butt kick-backs hurt but in a good way! Thanks Ash:)
Do they ever! You’ll be having fun with those today! Lol
That was awesome!
You’re awesome! Way to start your Thursday!
I’m dripping in sweat . Going to be sore tonight and tomorrow after yesterday’s workout to
wow being a sweaty mess is an understatement…did this outside and no feeling slightly sick lol….going in pool frig
That is so awesome you did it outside and can hit a pool! Unreal! Nice work Ash 💪
my ass and I remember this workout … Ouch!
Hahaha unreal!
I was just thinking about this butt bonus last week! Done, showered and off to nap!
Love it! Great minds think alike April! Hope you enjoyed your post workout nap and had a great Saturday!
And double done. Bring it Monday!!
Double whammy….love it! Way to wrap up your weekend Angelika!
Still really like this workout, but MAN its hard!
Hey keep at it Ash…certainly you’re getting stronger at it!
Powered through this one!! Nice and sweaxty after that work out…. legs are on fire!!!!
You’re a piece of amazing pie! Nice work Kaite….countdown is on!
Less than 30 days now Ashley!!!
I’m so excited for you!!
Wow. Legs are full-on jello!
Haha awesome!
Wow! Sweating like crazy! Did better than I thought on the back rows in high plank so yay for that! Thanks for another great workout!
Yay for sure…that’s awesome Michelle! Hope you’re having a great weekend.
I can foresee not being able to do up my bra tomorrow!
Lol
Feeling much better today so I thought I’d get the longer workout in. Loved it and the butt bonus was killer but great!
Amazing, look at you go! Glad you’re feeling better.
Probably not the best workout to have done post-hair appointment. But damn – It felt good getting pampered this afternoon, and felt even more amazing after getting this sweat sesh in. Today has been a good day!!! Woot!
I’m so happy you took some time to yourself. Amazing lady!! Worth the sweaty new hair. Hehe.
Damn that butt bonus!
Holy shit! Done! I thought I would chuck in my 1 min plank and spots of burpees to complete my 20 for the day – finished off with 100 squats – woot woot! Will do the bonus tomorrow or Sunday – thank you so much!!
Holy sweaty!!
Had to talk myself into doing a workout today but once it’s done I’m always glad I did it :) My left but cheek is still charliehorsing lol
WOW that was hard! Definitely need a shower now!
Yeah! Done! Squats and extra leg lifts a killer but awesome workout!
OMG! That was AMAZING!! Seriously butt pain!! Loved it! Thanks Ash!?
My pleasure lady! Thanks for your patience for my response while I took time off!
I found that one challenging shakin and a bakin!
Hahaha I’m glad you did!
I’m not sure I needed the butt bonus!! I was going to immediately do another but first I am going to rest my butt a little!
Haha you’re welcome bum!
Love a good drop set!
Amazing!! Nice work Sandie!
This one was more challenging than I anticipated even though I did it at my own pace. I ended up using 5lb and 8lb weights and did the back rows on my knees. Powered through though and feels good to be done!
That sounds powerful Julie! Way to go!