Oh My! Print Workout Here
This is my Christmas present to all of you. One of the hardest ones I’ve done in a while! Have fun with it, and keep your eye on the prize!
Warm-Up
- 3 minutes jump rope
Workout – 50/10
- Ugi swing with alternating shoulder taps – Complete a squat with a ugi swing and alternating shoulder tap when you reach the top. Drop the ball (or weight) back in between your legs during your squat, and then lift it back up again.
- 1 leg burpee – Just as it sounds…do this powerful exercise on one leg only! Since we’re going through it 4 times, you will complete the burpees on each leg twice.
Modification: If this is a little too intense, you can take it back to two legs, and walk it out if you need to. - Travelling squat jump – Although I’m using a ugi ball for this, you could use anything from a big pillow, to a stacked up blanket. Begin with your left foot up on the ball, and then laterally jump your body to the next side, landing with your right foot on the ball.
The point: The point of this exercise is to go deeper through your inner thigh by landing with one foot on an elevated surface. It switches up the squat, and adds a different dynamic, making it a little more intense. - Triceps dips in bridge position with alternating leg lifts – Sitting on the ground with your arms bent behind you (fingers facing forward) and your feet shoulder width apart, raise your hips towards the ceiling and then lift your left leg up so you can contract your lower abs. Lower your leg, drop your hips back down to the ground, and then repeat this lifting the opposite leg up.
Modification: If this bothers your wrists, use your fists instead.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
Merry Christmas Ashley! That workout was a great gift!
Merry Christmas to you Allison! Glad you enjoyed the workout gift :)
yea, I finished the fourth December workout. Hopefully doing these during the break will help me keep up with you on Tuesday. See you soon.
Great workout Ash!! Sweating like a pig :p
This may have had an influence on your being sore on Monday in class! LOL
That was a killer, great way to start the year! Thanks Ash.
Two days in a row – you’re a machine Patroula!
I completely wiped out during the first 2 sets but made myself do an extra one to make up for it. That was a tough one!
*wimped!
Haha like wiped out on the floor? Too much baileys in your morning coffee Patricia? Haha. Glad you did an extra ;)
Done .. Feel great . Kinda sore but great .. Lol
There’s a good sore and a bad sore, the latter is quite rewarding!
So happy to finally have had the opportunity to do one earlier in the day! I dip triceps dips using the bathroom counter. The audio and video got separated when I was doing it and I didn’t want to stop so I improvised! Dripping!
Oh weird I’ve never heard of them being separate! Glad you improvised and yes you’ll most certainly be sore from those dips! Good call!
Done! and right after Nicole’s#10.
I am a bit gross right now…..
hahaha omg! I bet! Those are two pretty intense treats for ya!
Or just a bit more freaking awesome!
Great Workout you had me huffing and Puffing :)
That’s hard to do so it makes me happy! Hope you’re enjoying your time off Ash!
Used a weight and powered through the one legged burpees. Going to enjoy every bite of my burger and poutine for dinner :)
Yeah good call! So worth it!
Damn! I know which leg to work on after those one-legged burpees! Wobbled all over and had to do regular ones. :(
Yeah they are even more tough than they look! Perhaps a workout to come back to and see how you progress ;)
Damn you guys are mean this week with the workouts! All Done :)
Haha we just want you to sweat those treats out!
Holy f%%^% lol. That smashed me. Was later workout but going to be busy so happy I did it tho.
Haha yes! Glad it worked and yo were able to fit it in. Have a wonderful Christmas Pat!
That one GOT ME!! shit balls.
Ashley. Does our password change next year, or is it based on when we started? Merry xmas to you and yours. I don’t plan to workout tomorrow, lol
Hey Roxanne, sorry for the delay. No your password does not change unless you choose to change it yourself, which many people do. I hope you had a wonderful Christmas!
hahaha I think that was by far your “sneakiest” attempt to SMASH the legs, and by sneaky I mean not at all! LOL Loved going from the singe leg burpee and having no feeling in my calf to then rocking jump squats! You crazy!!! Merry Christmas EVE!
Haha you’re awesome! Hope you had an awesome Christmas Kristin!
Behind but catching up
You can do it! Hope you had a wonderful Christmas Jen!
EEEEEEEK….lots of modifications on that one. On to the next~
Heather slow down woman! You shouldn’t so this many workouts in a row. Take a break and come back tomorrow. If you don’t you’ll be eating all day to keep up with your caloric deficit and you’ll be very tired.
I’m dying
But at the same time so damn alive!
Oooo baby! I am one sweaty Betty. My hair is drippin’. The past two nights Oakley has woke as I went to bed and refused to go back down. Not the all nighters I was once accustomed to. Ha. Today is my birthday and my husband is off so he insisted I sleep in while he take all four kids on the school drop off run. As tempting as that was I was extremely motivated by the idea of being able to workout alone with the music as load as I wanted. It really got me fired up! As a bonus I looked in the mirror this morning to notice my arms have really toned over the past few week. Hooray. I feel strong. I feel healthy. I’m finally feeling more in control of my PPA again. More importantly I’m finally feeling like myself again and finding a routine / balance. Thank you for this kickass workout. It really reminded me of why I enjoy working out and doing this for me.
First of all….. HAPPY BIRTHDAY Nicole!!! What a way to start it off after a couple tiring nights. You could have laid in bed, but instead you got up and killed it with some loud tunes. Good for you!! This makes me incredibly happy you were able to do this, and are finding the balance, while seeing the muscle. Honestly, you rock. But I have to ask… what is PPA? Now I’m so curious.
PPA = Post Partum Anxiety and Panic Disorder. I have been dealing with it since my miscarriage between my first and second. Exercise has always been my way of managing it and it is interesting to notice how much more in control I am in when I establish routine and stick with it. It is nice to feel in control.
Thank you for sharing that!! I just leaned something. You always hear so much about post partum depression, but I think so many people are touched by this as well. I’m so happy to see that you have found something that helps it. Consistent exercise really is some of the best medicine!
Done . And i’m soaked
Thank god for showers!!!
Man that was hard…..and im not even jumping!!!!!
No need for jumps to feel the burn. Nice work Momma!! ???
Soaked, that was hard!!!! Thank you!
I’m so happy you’re thanking me for a tough workout that made you soaked!! Boom ?
Wowzers that was a hard one!
NIce one!! thanks, Ash :)
Amazing, hope you got the kind of sweat that dry shampoo won’t fix hehe ?
Wow that was tough. Love the tricep move. Thanks Ash.
Amazing so pumped you like it!!!
Whew! Glad that’s done lol
Haha ???
Shit Ash!!! lol
Right?!
UGI…owewwweee. lol. Felt good as I had some aggression to release!!!
I bet that felt more than fantastic to do then!!
Phew killer!
Damn straight!!! Happy Saturday Kristina!!
Done …. whew!
Yahoo!!!
A few days behind but a sweaty Betty for sure. Thanks Ash. Much needed tonight!
You’re most welcome! Never considered late, just always there for ya!!
First workout with my new ball! I had to do two legged burpees with the ball as I haven’t quite figured out the balance of it yet (it was home 5 minutes before I tackles this baby!) and I struggled with the triceps dips. They were tough and something to work on for sure!
Look at you go!! Love that you got one. It takes the intensity up a notch. You’ll love it!! As for he balance, it comes with time. I recommend having your fingers off to the side instead of pointing forward like you normally would during a burpee.
One legged burpees?!? Wow- wicked workout ash. Ouch but feeling awesome!!
They come from a place of love, so I’m glad you felt awesome afterwards. Lol.
Wowzers…this was a wicked one to pick when I’m still under the weather. Had to do two legged burpees and used the couch for the tricep dips but powered it out and feeling good about myself.
I bet you are! One sweat session closer to feeling back to normal. Great job Kim!