16 Minute Burpee & Back Drop Set Workout
Print Workout Here
Just a friendly reminder on how much 16 minutes can be enough. Haha. Let’s do this!
What you will need:
- Weights
Warm-Up:
- 3 minutes of jump rope
Workout: Complete each of the exercises consecutively below for 10 reps each, down to 1 rep each.
- Weighted burpees – With the weights in both hands, keep your back straight, chin up, and come down into a regular squat, dropping the weights beside you. From here, you’re going to jump out into a plank, jump back in really squeezing the abs, and then stand up using your legs…not your back. So make sure you look forward, squeeze your shoulder blades together and put the weight in your heels.
Modification: you can also do these without weights, and walk it out instead of jump it out if you need a different level of intensity. - Bent over back rows, right – With your left elbow resting on top of your bent left leg, hold the weight in your right hand, keep your back nice and straight/shoulder blades together, while you lift the weight up so you feel your shoulder blades contract.
- Bent over back rows, left – Same as below on opposite side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
That was wonderful! Our bumps match! Although you were likely 9 months in this video, and I’m only 6 ?
Haha you’re funny!! I need to see your belly!
After Nicole’s 12 Days of Christmas on Tuesday (with 156 burpees and an extra ab workout) I definitely felt my abs on each jump back. Found today’s just enough to get a quick sweat in and get up and moving!!
Wow Jaimie!! You’re on fire. Amazing!
Happy Friday
Thanks for the sweat
Happy Friday right back at you Jen!! ???
That felt great, had some extra energy afterward so I did 1-5 again. Thanks, Ash Have a good weekend ;)
Wow that’s awesome!! Good for you. Happy Friday Becky!
That was perfect!!!! Thank you!
I’m glad you liked it! You’re most welcome Patricia.
Done! Man those burpees always kill me even though I have to modify them to walk outs. Tacked this one on to Monday’s workout since I haven’t been able to get a workout in since Monday :/ Needed a really good sweat today so thanks!!
You’re most welcome! How many weeks are you now Michelle? You be getting so close!
Oops sorry – forgot to respond! I’ll be 32weeks on Christmas day :)
Yay!!! So exciting. I’ll have to come meet your new little one when they arrive!
Absolutely!! We’d love that!! :)
Hopefully this will have warmed me up to sit in the cold rink. I just did this today but I have a soccer game tonight :)
Got to this one today! Felt good so did it two times through. Increasing from 1 the second time. I gave’er! Lots of cheats last night at party. Haahahha haahahha.
Good one before the xmas dinner this wknd. Hopefully I’ll get a chance to do another one tonight. Thanks Ash.
I think that was enough for a Sunday workout today, but this one is definitely a keeper! Thanks Ash!
Loved this one! Thanks Ash!
So good!!
Great workout I did this one 2x through.
Great warm up. Tacking this on to another workout. Thanks Ash.
2 workouts done in less than 40mins! thanks Ash
So thankful for these short December ones! Still get a good sweat but I can get them all in (especially playing catch up!). I’ll be doing another later in the day!
Love hearing that we make it easier to stay active with your busy life!
Love this sweet sweaty one. Walked the dog. Now ready for another bust day. Ty ash
You’re welcome. Glad you enjoyed it Pat. Sounds like you’re enjoying your holidays.
Good quick workout, thks ash
You got it babe!
Loved that one once again lol but I’m a freak and love burpees. Did it twice through and added a hammer curl at the top of the burpee hope thats okay!!! Thanks, Ash!
Holy shit yesssssss that’s ok!! I love it! Way to rock it Becky!
Done
Hells yes!!
Super quick and sweaty! Thanks Ash! My son liked your dancing at the beginning (jump rope)! Lol!
Hahaha that’s what I’m going to call it from now on!
Great workout! Loved that it was short – I am massively sunburned from the beach so it wasn’t crazy painful!! LOL!
Thank you again!!
That was me a couple weeks ago! Glad it still hit the spot. Oh how glorious a cold shower would feel after that.
Burpees I the title…. Enough said, done!
Burpees in the title…. Enough said, done!
Haha you’re right! Great job!!
Loved it! Burpees used to be my nemesis, but now that I’ve been at it for a while they make me feel strong!
Me too! That’s amazing. Love hearing that! Awesome work lady.
Quick and painful. Thanks!
Just the way I like it! Also, I need your secret on how you get so many steps in during the day!
Weighted burpies for the win! Gonna try another short workout now… wish me luck!
Look at you go! And I saw you did the second too! Way to go lady!
Nice quick one for tonight thanks! Finished of with some yoga and stretching :)
Perfect combo! Nice!
Was so close to skipping this tonight but glad I didn’t!
Knocked this one off with my two little minions tonight. Love that they are interested in working out with me these days. :)
That is such a compliment to you Kim!! Way to go.
You know how I feel about burpees lol. I found the weighted burpees not that bad. I am sweating after this one and it was enough for this morning. Thanks Ash!
I’m glad I make you do them then lol.
Perfect nearly end of June workout. Used my 15 pound weights too!
Finally getting started on this weeks! June has been busy it seems, too busy!
Sounds like it! But you’ll rock it like you always do!
Brupees are my “unfavourite”. Used my heaviest weights and resisted the urge to go lighter. Done and feeling good!
That’s impressive! Way to start the week Sandra!
I hate burpees so much. I almost quit- but pushed through :)
I’m impressed you didn’t! It’s a great way to build your confidence and show yourself that you can do things that are uncomfortable. Way to go Lisa.
Pregnant Ash kicked my butt! My cardio is aweful….and burpees…ugh…almost quit but pushed through. Took me a bit longer than the 15 minutes but I finished. ✌?
That’s all good Becca! I’m still proud of you…you should be too!
Thanks Ash! Needed that quickie! My heart is racing!
I’m glad that’s all it took to get the heart a pumping!!
Wowzers
YUP!! Hehe
Perfect amount of time for busy December days (when LO’s refuse to nap!)
100%!! So glad you were able to sneak it in.
Perfect for today!
You rock Kendra…hope you’re enjoying your Holidays so far!
That was awesome! A year ago that would have killed me but felt so good and doable now. Thanks Ash!
I’m so happy you can see and feel the difference Karyn! You’ve been kicking butt. So proud of you!
No time for another right now but I’m hoping to do some yoga later! Still got me sweating in those 15 min though ?
Sometimes that’s all it takes…15 minutes! Nice work!
I like weighted burpees somehow. Finished. Now out to shovel (more snow in Peterborough!)
Ps. Love the baby bump. Must be fun to watch Rowyne through all these stages. Loved all the Frozen characters last week. Lol
I remember feeling overwhelmed at the time trying to do it all, Sandra. Now I absolutely love that I have all of this documented. It goes by so quickly, and now I feel really proud of me.
Did this one at my own pace today, I haven’t been feeling great the last few days but felt like I needed to move. Thanks Ash, I really enjoyed it!
Excellent, I’m glad you enjoyed it and went at your own pace. You are so good at listening to your body, and that’s one of the reasons you’re so consistent Julie! You know when to push and when to pull!