Awesome Endurance Workout!
Print Workout Here
Why is this work out so awesome? Because if you’re like me, you’re going to be a sweaty mess afterwards, and that makes me incredibly happy; which is awesome! This workout is going to really hit those shoulders, but don’t forget to focus on your legs and core with great form. Today, with warm-up and cool-down included, I only need 30 minutes of your time. Let’s do this!
What you will need:
- Yourself and weights
Warm-Up:
- 2 minutes of jump rope
Workout: Endurance HIIT of 2 minutes/30 seconds
You will do each of the exercises below for 2 minutes on and 30 seconds off for a total of 3 sets each without a break.
- Squat and lateral leg lift – Every time you come up from your squat lift your leg laterally out to the side so you can contract your bum and side abs. Make sure you sink immediately into your squat after each lift, and follow my cue when you switch legs at the 1 minute point.
- Walking lunges and shoulder presses – Complete 4 walking lunges, followed by 4 shoulder presses, and then walk back and repeat.
- Plank jacks and plank walks – On your hands, complete 4 ‘jumping jacks’ with your feet, followed by 4 plank walks down to your elbows and back up again! Drop down to your knees when you’re tired as a modification; don’t stop!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Challenging and sweaty. Plank jacks killed.
Yup!!
That was a hard one! Although the 2 min intervals flew by! I don’t think I’ve sweat this much in a while!
What a wonderful feeling right?!
I loved this one! The longer intervals are great to switch things up. Thanks!!
Fun!! Glad you liked them :)
Was awesome ! Had to lower the weights and modify the plank jumps, look forward to improving next time!
Good call Carolyn! Come back to this one and watch your strength increase
Chose this as my monday workout and will save the one sent today for while I am on my vacation as it does not require any equipment! Loved this one definite sweaty mess!! 2 minutes is like a marathon!
Oh exciting!! I like how you’re thinking ahead. Where are you going on vacation?!
That was a tough workout. My Shoulders hurt…. Thanks Ash
My pleasure lady!
Loved this one – totally feel strong now
Look at you go Angela!! So happy to see you commenting on here ;)
Wow I seriously loved this one (not during.. but after hahah)
Those are seriously the best ones! The ones you hate during and love after. Bam!!
done
👌excellent have a great day!!
Really challenging, but that’s the point right??!
You know it lady! 💪
Omg my shoulders always scream at me during those lunges!!
Unreal! I hope you screamed back!! Haha
Done and a dripping sweat!
Awesome sauce!
Obliques were on fire! Always a place I like to work on (that’s where I carry my cheat food and drink lol)
Haha well I’m glad they were handy today for you!! Enjoy your day lady!
Done … So tired .. But great workout .. Ash .. I’m still not getting my emails with the workouts . I sent you a pm this morning . But then got my sister in law to send me her email didn’t want to go without doing it . Maybe some how I got off email list ?
Glad you were able to sneak it in!! I would have been upset if you missed your time!! We’ll get the email figured out!
That one almost did me in!
Wow good for you! You’re back on track here!! Boom
Wahoo that was great, super sweaty!
Awesome sauce!!
Done! There is a pool of sweat on my mat! lol
Haha this is phenomenal news to me!!
That one was hard!!
Totally agree!! Good work!
Wowzers. That was a good one.
👍👍
Better than last time, but not quite there yet….still dripping
You’re getting there!! Keep it up!!
Holy shoulders….ouch!
Oh yeah!!! Shapely shoulders though 👍
had to drop to my knees for most of the plank walks but I’m happy with just getting through it!
The most important thing is that you finished and feel awesome afterwards is if you’re happy I’m happy!! You’ll get off knees at some point….don’t you worry!!
Tough one…I’m dripping!!
You rock!!
That was a good one but I was too tired for the third round of “plank jacks and plank walks” so I held a low plank for the last two minutes
That’s more than cool!! You wake up and do this by 6am….you’re already a winner in my opinion! Good for you for not stopping and finding a modification.
Great work out. Love the squat and leg lifts. Plank walks third set was tough. Thanks Ash
You’re more than welcome my friend!!
I LOVE all of the leg work outs. It’s definitely my main problem area and I’m finding all of these squat based workouts are doing their job! And not just in my legs, my abs are getting tighter too!
What I love about your comment is how much it illustrates that abs don’t come from crunches. They come from strong legs, hard work and healthy eating. So happy you’re enjoying the workouts with legs because they’re you’re biggest muscle and will always be worked!
Done! The planks!! ouchy
Yay to planks! Haha
Just finished it and it was a toughie! I also did Monday’s but I may have forgotten to comment
Unreal Priscilla! You’re kicking butt and showing new mom’s that if you put your mind to it, you can do anything!
Shoulders are killing!
Mine were too!! Good strong arms for lifting your little man 💪
Just as sweaty as back in May the first time round!
Love how you get to do these and see your progress!
Sweaty mess. Friday workout would not open, so did my missed wed workout. friday’s will have to be a wkend one.
Fixed it up for you! Sorry about that Theresa!
Wow. A few days of not great eating and missed workouts meant for a very tough time today. Shoulders are on fire!
I bet it was incredibly rewarding though and you’re feeling the fruits of your labour today 👍
Well that was a tough one. my shoulders were burning and those plank dip things were challenging. sheesh!!!
Shapely shoulders Ash!!
That was tough. I’m glad it’s over!
Look at you and all your working out on the weekend!
Wowza!
Haha yup!! 👌
done
Yahoo!!
First Monday whammy
👍
That was a HARD one!!
I couldn’t agree more Ash!! Lol
Finally done. Kicked my rear after a weekend away and not working out since mommy fit wednesday.
Love that you did two in a row! Whammy!!
Exhausted today…but this gave me some life!! Thx Ash!
That’s amazing! Love hearing that Jenn. Thanks for giving it a go and sweating with me!
Great way to start the day. Thanks Ash
You’re more than welcome! Thanks for taking me on vacation with you!
Those plank walk up and downs are a killer for me. I might have eventually used my knees…
That was a bit humbling lol. Ended up just trying to hold a plank, my form was really starting to deteriorate. Off to shower now because I’m dripping with sweat!
Glad you were dripping sweat!! And hey…being humbled once in a while is good right?! Especially when you don’t give up. You finished it. That’s badass!