Endurance Workout For Your Whole Body
Print Workout Here
Happy New Year Ladies!!
Let’s start your year off right with a sweat fest – work hard with me for 28 minutes today (including your warm-up!!) and I bet you’ll feel like a piece of amazing pie after. Have fun, work hard, let’s do this!!
What you will need:
- Jump rope + set of dumbbells
Warm-Up
- 3 minutes of jump rope
Workout Reps – 2 minutes of work / 30 seconds of rest
Complete the exercises below consecutively for 2 minutes of work and 30 seconds rest, for a total of 2 sets each.
- Burpees + bicep curls – 10 reps each – Alternate between these 2 exercises back and forth for 10 reps each as many times as you can for 2 minutes. You know the drill on these two!
- Alternating back rows in table top position + Push-ups – 10 reps each – Alternate between these 2 exercises back and forth for 10 reps each as many times as you can in 2 minutes. With the back rows I want your hands to be shoulder width apart and your knees to be hip width apart. Keep the abs in tight, the back as flat as possible by contracting the shoulder blades together, and from here ‘row’ your arms up with the weights really focusing on the squeeze in the mid back.
Modification: If you don’t have weights you can do this in a plank position (off the knees) and move through the same exercises. - The push-ups are pretty straight forward – just watch the hips, keeping them in line with your shoulders and your abs in nice and tight.
- Jump lunges + overhead triceps extensions – 10 reps each – If you’re not able to do the jump lunges you can alternate into backwards lunges using the weights instead. To do the overhead extensions you will take one weight in both hands, lift your arms up so your biceps are beside your ears, and then hold them there while you bend your elbows and drop the weight towards your upper back.
- Downward facing dog to opposite elbow touch in plank position – 10 reps each – Stay on one side for a total of 10 reps before you move to the next side. Start in a high plank position (hands under shoulders) so you know you’re set up correctly. From here, pike your hips up as high as you can to get an upper back squeeze and then as you draw your body forward into a plank, pull your knee in towards the opposite elbow for a great ab workout. Keep moving forward and back on one side before you switch legs.
Modification: You can do the same down on your knees but won’t be able to get close to the elbow with your knee…and that’s OK! - Ab extensions + back extensions – 10 reps each – While lying on your back, hold the weight above your chest and lift your feet up towards the ceiling. From here, open both your arms and legs up extending them to opposite sides of the room on the inhale, and then on your exhale bring them back up towards each other. NOTE: Don’t take your arms too far behind your head if you’re using a weight. After you complete 10 of these, put the weight down and then flip onto your stomach with your arms and legs extended and lift both of them at the same time on the inhale to get a great lower back workout.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
The real girls approach to a badass body,
Ashley Dale Grant
WOW! What a way to start out the year! Happy New Year to my Royally Fit ladies!!!
I’d say! Look at you go! You’re already dominating 2016 and its only just begun! You rock! Happy New Year!
Wow!! I LOVED this one! A perfect workout to start the year off with! Happy new year!
You’re amazing Patricia, what a way to start your year off! Happy New Year to you!
Round 1 done will do round 2 next break
Nice! Awesome stuff Ash!
Hello 2016 sweat
Hello is right!!
WOW that was great! Hello 2016! Happy New years everyone :)
Dam straight!! Glad you enjoyed it. Happy New Year Ash!
That rocked. Yahoo. Needed that after last night. Happy 2016 ladies
Nice work!! Happy New Year Pat!
Happy 2016 ladies!! Lookong forward to the next 12 months with you all!
Sweaty….
Angelika what a badass way to start your year!! Happy New Year to you and cheers to another awesome one together ;)
Round 2 done so glad to before long better my goal is to kick Decembers ass by doing well in January lol
You can do it Ash! Already started the month off with a bang!
The first exercise of 2016…BURPEES?!?! I have to admit the first few reps may have involved some cursing, directed towards you!! But thanks for continuing to kick my ass into gear, here’s to another year!! Happy New Year!
Love burpees Bobbi – you should have known I would do that! HAHA. Congrats on a very successful 2015, now let’s dominate 2016 together!!
This is my last one for month 4 of my RF journey. I look forward to continuing our relationship in 2016!
Yahoo! Can’t wait to read your write up April!
That was hard but awesome! Great way to start a new year!
Nice work woman!! Welcome to 2016 sweat sessions, let’s do this!
Killer! Hope I sweat some of those holiday binge fests out! Ready to be back on track in January. Feeling great!
I’m most certain you did! Awesome work Magda, let’s kick some ass in 2016!!!
I love this workout! Feeling so good today! Ready to start the new year ! Thanks!
Awesome stuff! Pumped you dug it, what a way to start off your year!
OMG I feel that everywhere, great workout…..but damn hard!
Exactly what I was going for! Yahoo!
really needed that , i think i was getting complacent!
Way to wrap up your Holiday Roxanne! Good work.
Tough but worth it! Definitely sweat out some chocolate, cheese and wine ;)
Haha good stuff! Those are the kinds of things we workout for right?!
Done! Great workout :D
Yahoo! Glad you liked it Lisa (and sorry for the delayed response)
LOVED this work out:) My furnace is broken and awaiting repair! What a fabulous way to get warm! Pumped up!!
I’d say! Our furnace broke over the weekend too! Second time already. Damn winter! Glad I could help warm you up ;)
Loved this one! Definitely feeling good now :) Thank you!
You’re more than welcome! Thanks for sweating with me Sarah!
Loved the whole body workout…awesome! So ready for 2016 and reaching my goals!
Dam straight! Let’s do this!
Fantastic! Loved the plank! :)
Don’t hear that often “loved the plank”. You’re a machine Leslie!
Great Workout. :)
Sweet!
Definitely tough since I’m just starting out, but feeling good after that!
I’m super impressed you finished it! Good work Carly!
Awesome workout! Thanks for a great sweat.
Glad you liked it!
Great Sunday workout!! Thanks Ashley!
You’re welcome Andrea. Let’s kick some serious ass in 2016 together!
great workout! thanks ashley!
Yahoo! Glad we got it working for you!
First workout of the year ✔️
I have many more to go!!!!
I like the triceps extensions btw!
Happy New Year
Look at you go!! Love this Kristin, you rock! Let’s kick some ass this year!
Great workout this morning! Loved it! 2016 is going to be all about getting on track! Great start with this workout! Thx Ash!
Awesome workout, thanks Ashley!
Look at you go!! Love it Orla!!
Totally what I needed. Perfect today!! Thanks!!
Nice work Angela! Glad I can still make you sweaty ;)
💪
Really liked that one and that it hit the whole body! Downward dog with opposite elbow touch was the hardest – my shoulders were killing!! Good one to come back to and try again once I’ve been back at this for a bit!
Yahoo! Yeah it hits the whole body so you’ve woken it up and I bet its ready to rock for January Michelle!! Good idea coming back to this at the end of the month to see how your strength has progressed.
Went back in time and caught up on a workout I missed while I was sick. What a burner!
I know right!? It’s a relentless one doing endurance. Glad you liked it.