Chest, Butt & Abs Drop Set Workout
Print Workout Here
My personally favourite style of working out: drop sets!! Just like many of you really enjoy tabata, I find this kind of workout easy to mentally push through. Lucky for you, today even has a drop-set bonus round! Exciting right!?!?! Yup, and it’s still under 30 minutes. Let’s do this.
What you will need:
- Nothing but your badass selves!!
Warm-Up:
- Jumping jacks, burpees, and high knees (jogging on the spot)
30 seconds of each 2x through
Workout: Complete the exercises below for 20 reps each, dropping down in two’s, until you reach 2 reps! Fun times.
- Curtsy lunges, left – Just like a regular lunge, but with your back foot slightly off to the outside of your front foot to really hit your butt muscle.
Modification: If this bothers your knees at all, please do a regular lunge instead. - Curtsy lunges, right – Same as above on the opposite side.
- Push-ups – Keep your chest between your hands and drop your body while keeping those hips up and in line with your shoulders. No sagging hips!!
Modification: Do these babies on your knees for a modification. - Side-to-side plank jumps– In a high plank position (hands directly over top of your wrists), alternate jumping your feet in towards the outside of your hands, always coming back to the center for plank position in-between. Be sure to drop your bum and really bend those knees while keeping your palms down.
Modification: You can walk your feet in and out no problem – just keep moving!
BONUS ROUND: Complete curtsey lunge pulses on each leg working from 10 reps down to 1 rep for a total leg burn to finish this workout off.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy,
Ashley Dale Grant
Sooo didn’t need the bonus round – legs were shaky as hell but did it anyways!! Will be thinking of u tmwr when I can’t walk
What?! That was a present from me to you! Bonus rounds are awesome!
Done :)
And now a good sleep!
Done too.
Favourite words today: “only burpees you’ll be doin’ today”.
Good work!! I can promise they will be the only ones you do today, but I make no promises for tomorrow LOL
Done and done
Beauty!
Great sweaty workout thank you Ash.
Always happy to make you sweat, Ash!
Great Sunday workout on this gloomy day. Ass is sore Ty Ash
Good for you! I had a hard time motivating myself yesterday in that weather. I did it…buy it took a bunch!
I’m trying to figure out how you knee I’d be sending this one today!
jello legs…
Haha awesome!
I can only promise I keep moving and sweating. Lots of alternatives for me but done
That’s all that matters! You’ll get more and more comfortable with the modifications and hopefully strong enough to do them sometime soon ;)
Love drop set! Those plank jumps are super challenging for me.
Awesome! Way to always fit your Monday workout in Patricia ;)
👌lol
Good way to start a Monday!
I’d say! So impressed with your before work sweat sessions!
tough one today! Was looking forward to the 2s
If you made it to the two’s you were a sweaty success. Good work woman.
Sweaty mess. I’ve hurt my hand and can’t do pushups, burpees so I did other exercises.
Bummer! Can you do push ups with a fist? You can do jump squats instead of burpees….they’ll get ya!
Slow start for September… Done today’s challenge.
Nice to have you back lady! I sent you an email the other week to see how you were doing, hope all is well!
Needed that!! Sweaty mess!
Beauty!
That one deserves some explicits lol nice one
Nice! Like hearing that. Swear it out
You are a beast the way you fly through those reps! I’m still hurting from the last workout! Loved the burn!
I’ve been practicing for a while! You’re not far behind!!
Thanks! That means a lot!
sweaty ass messssssssssss
Perrrrrrfect!
Done!!:)
Double whammy! Good work!
had to stop after each damn set, but it’s done. (PS you know I get sweary when I’m tired!)
All that matters is that you finished it lady, and the more swearing the better! Lol. Keep at it.
Very hectic monday, up since 5:30am. I almost passed on todays workout, i just finished , i’m so glad i pushed myself, it was great! I’m wiped!!!
Wow you’re awesome! That’s hard to do. Hope you followed it with an awesome sleep!
done early this morning.Have a great one!!
Wow I’m impressed with your before work sweat sessions!
Done .. Can’t wait till tomorrow’s !!!
Don’t hear that often! Haha. Glad you’re digging the workouts !
All done
:mrgreen:
So schweaty…..
He he amazing!
Dropped the F bomb a couple of times on this one lol
I can totally see that and appreciate the effort that must be going into it if you do!
clapclap
Good work Roxanne!
That was awesome….. 20 plank jumps were deadly… Thanks :)
You’re welcome Jo! Good work!
Done. Finally made it through those nasty plank jumps ( not saying I didn’t pause it to keep up)
Soon enough you’ll dominate them and be high five’ing your boys when you get upstairs!
This was a very intense workout for me. I had to pause you and do it at my pace lol. Thanks for the sweat session Ash.
Make sure you mark this down and come back to it in 4 weeks Dawn. You’ll be stronger for sure and likely not pausing it.
Just finished that and I am a sweaty mess. My arms where shaking by the end. Thanks!
You’re welcome Kelsey! Hope the arms are good to you today.
Nailed it! Back has been bugging me lately with moves like the plank jumps even when walking, I think it’s the movement of bringing my legs forward into that crunched position…any other move I can sub in for the time being?
Yeah do some alternating plank walks on your knees…. Like your doing a runners lunge stretch with your hands on the ground. Nice opening for the hips and back!
Drop sets are my Favourite! My legs were on FIRE before the bonus round and now after the bonus round I’m like bambi. :)
Hopefully you were able to make it to bed! Lol
I’ve missed too many September workouts to count :( So I started back with this one today. Almost had to quit part way through but I made myself finish and I feel amazing!
Awesome way to start your week Catrina! Now you just need to keep it going…big day soon!!
Done
I know that I am in for it when there are Burpees in the warm up :(
Haha yeah I guess that’s a bit evil of me!
That was the perfect Friday workout!! Thank you!!
Awesome! You’re more than welcome Angela. Thanks for joining me for a sweat session ;)
Take that Friday!! One to go and I’ve finished the first 12 plus a few of my own things!
Yahoo!! You’re incredible April. Love that you got caught up, are staying active outside of this, and saw some pretty badass results this month. Good work woman!
Finally got around to doing this one – after doing it, I have a love-hate relationship with it. lol. Glad I’m back at it but sucks being reminded how quickly you get out of shape when not getting in even short workouts throughout the week! Getting it back slowly but surely!
It is crazy how easy we can lose it sometimes. It keeps me motivated to keep moving but once in a while I’ll take a week off. Glad to hear you’re back on track!
Sweaty mess. Great.
Jackie, so great to see your name! Hope you’re having a great summer! Thanks for sweating with us :)