Happy Canada Day Stacked Workout

by Ashley Dale Grant | Jul 1, 2016 | Members, Weighted Workouts | 41 comments

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Happy Canada Day Stacked Workout
Print Workout Here

We can kick some serious ass in 17 minutes with plyos, but if you have some extra time on your hands and feel like doing this twice through – go for it!!!! Let’s do this!

What you will need:

Resistance band OR weights

Warm-Up:

1 minute of running on the spot + 1 minute of burpees + 1 minute of running on the spot

Workout: Stacked workouts mean that after each exercise, you start at the beginning again and repeat while also adding one it. Do each one for 50 seconds on with 10 seconds of rest.

Squat jumps with alternating lateral leg lifts – Just as you likely assumed, you’re going to jump squat as high as you can, landing nice and low, and then alternate kicking one leg out to ignite those oblique’s!!
Modification: If you’re not jumping that’s cool, just do the same move minus the jump.
Bicep hammer curls with resistance band – Standing on top of the resistance band with either both feet or just one foot, keep your elbows nice and tight towards your sides/rib cage while you hammer curl your hands up towards your armpits. Hammer curl means your palms do not turn out – they face the middle of your body towards each other.
Lunge jumps with twist – Start with your right leg in front and your left leg behind for a nice deep lunge. Watch your form!! Keep your shoulders directly over top of your hips so you have a long and strong torso. From here, take your arms out in front of you and then twist over your front right leg. Now, jump or walk into the opposite side lunge and twist over the left knee.
Seated back rows with resistance band – In a seated position with your feet separated hip distance apart and your knees slightly bent, lean back with a nice straight back (chest pushing out) keep your thumbs pointing up and draw the elbows back for a nice big squeeze in your mid-back.
Plank heel clicks – In a high (on hands) or low (on elbows) plank position, take your feet mat distance apart and then jump them up in the air to do a ‘heel click’ for an awesome ab and arm exercise.
Modification: If you can’t jump and ‘heel click’ the feet together you can always alternate taking one foot over to the next, or come down to your knees and do the same.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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41 Comments

April Patch on July 1, 2016 at 9:23 am

Planning on starting and ending my day with RF! Have to get them in by my Sunday post!
PS Always wanted to be a first comment like those early birds ♡
Reply
- Ashley Dale Grant on July 1, 2016 at 6:58 pm
  
  Nice work! And you did it! Yahoo 💪
Joelle LaRonde on July 1, 2016 at 10:51 am

Holy crap ! That was a sweaty one!!
Reply
- Ashley Dale Grant on July 1, 2016 at 7:00 pm
  
  Amazing! Hope you’ve enjoyed your Canada day so far!
Patricia Patricia on July 1, 2016 at 11:16 am

Wow I’m dripping. That was just perfect for today. Happy Canada day
Reply
- Ashley Dale Grant on July 1, 2016 at 7:01 pm
  
  Somehow I can still make you sweat after all these years…it’s like its my birthday!
Andrea Was on July 1, 2016 at 11:18 am

Happy Canada Day Ash!! I love that workout, I need more resistance band exercises in my workouts. Plus pigeon pose is my favourite for stretching:)
Reply
- Ashley Dale Grant on July 1, 2016 at 7:02 pm
  
  Happy Canada day to you Andrea! Hope its been an awesome day so far. Thanks for starting the day with me and enjoying a good stretch after ;)
Kristin Goodwin on July 1, 2016 at 11:59 am

Wow I’m sweating lol. Happy Canada day!
Reply
- Ashley Dale Grant on July 1, 2016 at 7:02 pm
  
  Right back at you Kristin!
Michelle Fraser on July 1, 2016 at 12:07 pm

Done…and did it twice through! Happy for a good sweat after not getting workout in since Monday. Happy Canada Day!!
Reply
- Ashley Dale Grant on July 1, 2016 at 7:03 pm
  
  Wow you’re awesome! Twice through. That would most definitely feel good/evil to get one in since Monday!
Kristin Collins on July 1, 2016 at 2:27 pm

Yes! I was so pumped for today I did two, now i am drenched best jump in the pool! Happy Canada Day
Reply
Carolyn Willson on July 1, 2016 at 2:39 pm

Happy SWEATY Canada Day eh…
Reply
- Ashley Dale Grant on July 1, 2016 at 7:05 pm
  
  Even after some wobbly pops last night Carolyn! You’re awesome!
Patricia Best on July 2, 2016 at 6:14 am

That was awesome! Quick but sweaty….perfect for a Saturday morning!!
Reply
- Ashley Dale Grant on July 2, 2016 at 11:19 am
  
  Amazing, I hope youre having an awesome long weekend so far!
Kendra on July 2, 2016 at 11:26 am

Done without the jump. Had to take a few days off to rest a twisted ankle. Hope you had a great Canada day!
Reply
- Ashley Dale Grant on July 3, 2016 at 6:42 pm
  
  We sure did, and good call on reading the ankle! Don’t want you missing any soccer ;)
Angelika Henning on July 2, 2016 at 1:36 pm

I really like the stacked workouts!
Happy long weekend!
Reply
- Ashley Dale Grant on July 3, 2016 at 6:42 pm
  
  Aren’t they awesome! It’s one of my favorites that Nicole showed me.
Kelsey Bartlett on July 2, 2016 at 8:40 pm

Awesome workout! Super sweaty! Thanks Ash
Reply
- Ashley Dale Grant on July 3, 2016 at 6:43 pm
  
  You’re welcome! Hope you had a great long weekend.
Leslie Sansom on July 3, 2016 at 10:12 am

Done! Got my 3 in this week + 2 butt workouts!:) YAY ME!
Reply
- Ashley Dale Grant on July 3, 2016 at 6:44 pm
  
  Yay Leslie is right! Hope you had a great long weekend.
- Ashley Dale Grant on July 3, 2016 at 6:45 pm
  
  Oh wait..you’re in summer holidays! Haha…you have a super long weekend!
Amanda McCauley on July 3, 2016 at 12:36 pm

Loved this one! Good and sweaty.
Reply
- Ashley Dale Grant on July 3, 2016 at 6:45 pm
  
  Nice! Hope you enjoyed a couple days off to rest that body ;)
Jennifer Wiggans on July 4, 2016 at 7:07 pm

Going to keep this one in favourites. Sweat was dripping!
Reply
- Ashley Dale Grant on July 5, 2016 at 11:17 am
  
  Oh yay! Why not celebrate Canada’s Day all year long with some sweatiness! Haha
Carol-Anne Fraser on July 5, 2016 at 12:42 pm

LOVED the variety of this one! Made it a lot easier to push through. That was so fun, if I had time I would do it twice !
Reply
- Ashley Dale Grant on July 5, 2016 at 2:58 pm
  
  Oh wow that’s awesome to hear! Save it and come back to it again for sure then ;)
Lisa Ashbourne on July 5, 2016 at 12:44 pm

I’m on summer holidays, so I’m back!!!! Did this one with my 2 year old and he nailed the squat jumps with lateral leg lifts! Thanks for a good one Ashley!
Reply
- Ashley Dale Grant on July 5, 2016 at 2:59 pm
  
  Ah that’s so awesome! He’s been learning from you for a long time…he’s got a great coach!
Stephanie Fraser on July 5, 2016 at 1:58 pm

Awesome sweatiness! Def had to turn on the A/C!
Reply
- Ashley Dale Grant on July 5, 2016 at 2:59 pm
  
  Haha yeah I’d say so on this toasty day!
Andrea Was on August 3, 2016 at 12:42 pm

I did this one today too because I’m off work this week!:)
Reply
- Ashley Dale Grant on August 3, 2016 at 9:37 pm
  
  I’m flattered that you’re ok seeing more of me on your holidays! LOL
Ashley Klatt on August 15, 2016 at 8:27 pm

Love these quick ones!
Reply
- Ashley Dale Grant on August 15, 2016 at 8:44 pm
  
  Perfect! Grabbing one from a couple weeks back!
Kim G on July 10, 2017 at 10:14 am

luv this one…sweatiest one yet
Reply

Happy Canada Day Stacked Workout

41 Comments

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