Heavy Weighted Drop Set
Print Workout Here
This bad boy made me feel like a Warrior Princess and I’m confident it will do the same for you! Grab the heaviest weights you can but don’t overdo it. We will be dropping down in weight with each set so you want something that’s going to be challenging to start not a weight that’s going to make you feel defeated. I started with 30lbs and after 2 or 3 reps quickly realized it was too much to do the set so I dropped to 25lbs and it was the perfect weight to get through the set in its entirety. You can also grab one heavy weight and stick with it the entire time. Don’t overdo it and risk hurting that beauty body of yours. Today will only take 19 mins and you will be huffing and puffing!
What you will need:
- Just your sexy self and something to step up on (stairs, ottoman etc.) some heavy ass weights! I started with 25lbs, then 20lbs, then 15lbs.
*NOTE: For the ab portion I dropped to 15lbs and stayed there for the whole workout
Warm-Up:
- 2 min jump rope+ 1 min squats with open arms
Workout: 50/10 4 times through. For the first set use your heaviest weight and then drop weight each set.
- Step-Up with Kick Back – Right Side – Using something about 2 feet off the ground step up with your right leg. As you stand up on the right leg lift the weight up with both hands on an angle at the same time bring your left leg straight back behind you pushing through your heel for a back extension. Squeeze your bum here. Lower through your right leg; don’t just let yourself collapse down. Repeat on the same side. Always be pushing through your heels whether you are stepping up, lowering down or pushing back.
Modification: If you don’t have a stepper or stairs no problem. Squat low and as you stand raise the weight up and extend your left leg back straight behind you pushing through your heel for a back extension. Bring your leg out to the side to go back into a squat. Repeat on the same side. - Step-Up with Kick Back – Left Side – Same as above just other leg.
- Squat and Press – Squat low with the weight between your legs. As you stand bring the weight up and press it over your head, or straight out in front of you depending on your shoulder strength. Bring the weight back down and repeat. You can do this as a clean and press where you bicep curl the weight and then shoulder press it or you are welcome to just keep the weight at chest height for the squat and then press it as you stand. Be sure to keep your back straight here and don’t let the weight pull you down in the squat and don’t throw your hips forward to try and raise the weight up.
- Challenge Abs – Lay on your back with your legs and arms (holding the weight) in the air. Be sure to keep your head on the floor at all times. Slowly drop your legs and arms down to the floor in opposite directions. You can have your knees bent here or straight, listen to your back and hip flexors. Don’t do a really heavy weight here as it can be very strenuous on your shoulders or lower back if it’s too heavy.
Modification: You can also drop one leg at a time instead of 2 or use no weight for your arms at all. You can also drop your arms out to the side as well.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Workout Done!
Yeah baby!
Done :-)
Well done chicka!
That was great! Thanks Nicole!:)
Way to Rock it Andrea!
Done and 6min legs challenge Done
Booya momma!
Great workout! Thanks Nicole!!!
Way to go lady!
all done
Great job Roxanne!
Completed. Really didn’t feel like working out today but glad I did. Enjoyed this workout! :)
That’s music to my ears! I’m glad you sucked it up Sally and did the workout too!
Great Monday workout! Now off to do the butt challenge!
Atta girl!
Great Monday butt kicker!!
Yeah baby!
Good one. Loved the heavy weights. Thank u Nicole.
Thought you might! Great job Ash!
Done that was a tough Monday one. Had to drop weight on leg lifts at last one. Ty girl
But you always rock it Pat! Way to go!
Wow that was a slow one but I’m sweating like crazy!!
That’s the best part! I was dripping!
Dunzo!
Booya!
Holy crap that was hard!!! Had a fussy baby, so I had to trade my weights for my baby halfway through, but she loved it :)
That’s amazing!! The kiddies love it! Just be sure not to arch your back when you raise her up. It’s so common with mommies and babies and it’s hard on your backs. BUT I love the modification :)
I LOVED this. Love the weighted workouts. Hi five back at ya Nicole.
Yeah baby!! Great work! High Fives all around!
*High five* lol
Done and attempted the butt challenge after. Ouch! But a good ouch!
No kidding! This workout already had lots of bum! Love it!
I’m a day late at completing…but it’s done!! Felt great! Woo!!
That’s alright! Made up for not being able to make it to StrollerFit yesterday! We missed ya!
Holy!! Whose shoulders pissed you of?? LOL
I know right!! Hahaha
Happy hump day!
Hope you got your second sweat on of the day yesterday :) Great work lady!
Done! sweaty mess!
Killed it!
One of my favourite workouts
YEAH!! Music to my ears!! Way to go girl!
Done! Better late than never I guess.
Totally! You don’t need to do them the day they arrive. Great work lady!
All done. Did hip raises (not sure if that’s the name) instead of abs
Oh perfect! Good call ;)
Great sub out ash. You still have some minor core in there too so you’re working on that slow rebuild!
Done today… 6 days later… best I can do right now. DIdn’t have super heavy weights. Used 2 10 lb weights most of it and down to 10 lb at end, but it was enough for me. Thanks, Nicole.
Doesn’t matter when you do it…don’t consider it late. Consider it done 💪
Thats amazing Jax!! Great work!
Done!
Nice work woman!