Friday the 13th Sweat Monster Workout

by Ashley Dale Grant | May 13, 2016 | Members, Weighted Workouts | 37 comments

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Friday the 13^th Sweat Monster
Print Workout Here

Friday the 13^th rocks – it’s fun right!? Or am I the only one that likes scary/creepy shit. It’s also my due date today, and although I’m taping this the last week of October 2015 so I can take some time off when baby comes, it’s exciting to think when this post goes up how different my life is going to be. The beginning of this workout is super tough, but I want you to push the hardest on this because it burns tons of calories!! The second part is challenging but doesn’t get you burning calories like the first part. Today this will only take 27 minutes of your time. Let’s do this!

What you will need:

Ugi ball, stability ball or even a dumbbell!

Warm-Up:

3 minutes of jump rope or simulated jump rope

Workout: Today we are doing AMRAP style (as many reps as possible) workout completing two exercises back-to-back for a total of 10 reps each. You’re going to do these two exercises in this sequence:

2 minutes of work
(1 minute off)
3 minutes of work
(1 minute off)
4 minutes of work
(1 minute off)

Burpee with ball –You know the drill with a burpee – it’s actually easier with a ball because you don’t have to come down as far BUT if you don’t have one that’s cool…get busy!!
Modification: If you need a modification for your back, knees, or beginner….walk your burpees out and in instead of jumping them. As always listen to your body!!
Weighted squat and lunge– Holding the weight at your chest, stay low low low here unless you need a posture/back break. Keep those abs in tight and after each squat do alternating lunges. Remember…stay low!!

Complete these two back-t0-back for 10 reps each in the timed sequence above!

Hamstring curls with ball – With your feet on the ball and your hips up as high as you can, keep them there while you draw your heels towards your butt for a hamstring contraction.
Modification: If you do not have a ball to draw in, do the same posture on the ground (bridge pose) and draw your knees in and out to really work the butt instead of focusing on the hamstrings.
High plank cross-overs – With your hands on the ball (or the ground) separate your feet further than hip distance apart so you have some good distance between them, and then alternate taking your feet on the other side of the opposite foot for a great oblique and overall abdominal exercise. Just make sure you keep the body forward, your shoulders over your wrists, and your hips up (not sinking)

Complete these two back-to-back for 10 reps each in the timed sequence above!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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37 Comments

Ashley Gabel on May 13, 2016 at 9:17 pm

Done. Wow my legs are jello. Thanks Ash. Hope you have a great weekend.
Reply
- Nicole Maryse on May 14, 2016 at 2:46 pm
  
  Nice work Ash!
Patricia Best on May 14, 2016 at 6:26 am

That was intense! I’ll be coming back to this one again to try to improve!
Reply
- Nicole Maryse on May 14, 2016 at 2:46 pm
  
  Great idea Patricia! Nailing it!
Kendra on May 14, 2016 at 8:46 am

I did the yesterday and holy cow I don’t think I can get out of bed today!!! I can still feel the burn. It’s awesome!!!!!!!
Reply
- Nicole Maryse on May 14, 2016 at 2:46 pm
  
  Amazing!
Kristin Collins on May 14, 2016 at 10:32 am

holy shit balls that first 10 minutes was like running wind sprints, cardio is pumping!!!!
Reply
- Nicole Maryse on May 14, 2016 at 2:47 pm
  
  Unreal work Kristin!
Jillian Churly on May 14, 2016 at 1:43 pm

Wow! Tough one, I think I’ll be feeling my obliques later! Looking toward to hearing baby news soon!
Reply
- Nicole Maryse on May 14, 2016 at 2:47 pm
  
  I’m sure you will!
Angelika Henning on May 15, 2016 at 1:29 pm

Did this right after Wednesday’s workout. Dropped them weights in a hurry! Awesome
Reply
- Nicole Maryse on May 16, 2016 at 8:09 am
  
  Wow you’re a machine Angelika!
- April Patch on May 17, 2016 at 7:49 pm
  
  I want to be like you!
April Patch on May 17, 2016 at 7:48 pm

Stinky sweaty mess! So glad set 1 was first!
Reply
- Nicole Maryse on May 18, 2016 at 9:05 am
  
  Nice work girl!!
Ashley Klatt on May 17, 2016 at 8:04 pm

All done! Can’t wait to see more pictures of little Rowynne!
Reply
- Nicole Maryse on May 18, 2016 at 9:06 am
  
  Killed it Ash!!
Ashley Savage on June 5, 2016 at 12:09 pm

Almost finished but out of time. Good sweat even tho I didn’t use weights
Reply
- Ashley Dale Grant on June 5, 2016 at 8:01 pm
  
  I bet you did! Love your dedication right now Ash 💪💪💪
julieboak on May 17, 2021 at 5:37 pm

I really liked the high plank cross-overs, would love to see those in a future workout!
Reply
- Ashley Dale Grant on May 19, 2021 at 3:43 pm
  
  Oh yay!! Thanks for the feedback Julie!!
Sandra t on May 18, 2021 at 6:34 am

Can’t say I like burpees….but did them! Glad the second set wasn’t “jumpy”!
Reply
- Ashley Dale Grant on May 19, 2021 at 3:42 pm
  
  Hehe….the fact that you did them when you don’t love them….is a huge win!
Jennifer Wiggans on May 18, 2021 at 6:34 pm

Wowzers
Reply
- Ashley Dale Grant on May 19, 2021 at 3:41 pm
  
  Exactly what I was going for Jen :)
Angie Ashwin on May 19, 2021 at 9:47 am

Sweaty! Thank you!
Reply
- Ashley Dale Grant on May 19, 2021 at 3:41 pm
  
  You are welcome Angie!!
SHERRYEKSTROM on May 20, 2021 at 3:48 pm

Sweaty monster is right!! That was a goodie ?
Reply
- Ashley Dale Grant on May 26, 2021 at 10:24 am
  
  Woot woot!
Ashley Gabel on May 22, 2021 at 8:54 pm

Wowzers this is a good one. Sweaty mess. Thanks Ash
Reply
- Ashley Dale Grant on May 26, 2021 at 10:23 am
  
  I love that after all these years, I can still get you suer sweaty Ash!
Ashsavage on May 26, 2021 at 2:47 pm

All done , felt good
Reply
- Ashley Dale Grant on May 27, 2021 at 7:05 am
  
  KEEP IT UP ASH! You are rocking it!
Ashley Gabel on October 2, 2021 at 6:01 am

This is a good sweaty workout. I was dripping. Thanks Ash.
Reply
- Ashley Dale Grant on October 5, 2021 at 11:30 am
  
  You are most welcome Ashley!
Sandra T on May 13, 2022 at 6:27 am

Almost decided to choose a different workout when I saw the 4 minutes of burpees. But did it. Hate it. love that I did it!
Reply
- Ashley Dale Grant on May 16, 2022 at 1:22 pm
  
  4 minutes of burpees is intense LOL. Way to start your weekend like a badass, Sandra.

Friday the 13th Sweat Monster Workout

37 Comments

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