Drop Set Workout
Or should call it Drop “Sweaty” Workout…it’s a good one!
Print Workout Here
Using your own body weight, we’re going to start each exercise with a total of 50 reps, and work our way down to 10 reps. There will be a total of 5 sets per exercise, and you’re going to feel pretty damn awesome when you’re done. It’s a hard one mentally, but feels amazing physically!
- Set 1 – 50 reps
- Set 2 – 40 reps
- Set 3 – 30 reps
- Set 4 – 20 reps
- Set 5 – 10 reps
**We will alternate between two exercises for all 5 sets before we move onto the next set of exercises. Depending on your rest time in- between exercises, this workout could take anywhere between 20-45 minutes. In the video, I worked out for a total of 30 minutes including the warm-up and cool-down, so feel free to follow this along with me, or print out the workout to do at your own pace. This is a great workout to time yourself on, and revisit every couple weeks to see if you have increased your strength and endurance. Ideally every time you do it, you will finish it up a little faster!
- Lunge Pulse (Right Leg Forward) – In a lunge position, bend both legs 90 degrees, and keep your shoulders back and in line with your hips. Pulse your back leg while keeping your back heel high (do not plant your back heel on the ground during a lunge). Keep your front foot on the ground, and ensure your front knee is not going beyond your toe. You should feel this workout in your back leg if it is done properly.
- Lunge Pulse (Left Leg Forward) – In a lunge position, bend both legs 90 degrees, and keep your shoulders back and in line with your hips. Pulse your back leg while keeping your back heel high (do not plant your back heel on the ground during a lunge). Keep your front foot on the ground, and ensure your front knee is not going beyond your toe. You should feel this workout in your back leg if it is done properly.
- Alternating Back Rows in High Plank – In a high plank position (with hands directly underneath your shoulders), row one arm up to create a squeeze in your upper back. Alternate back and forth for a total of 50 reps to begin. You should feel this in your shoulders, abs, and upper back. MODIFICATION: Plant your knees on the ground for extra support.
- ****Complete these exercises in sequence until you’ve done all 5 sets, moving from 50 reps down to 10.
- Jump Squat or Squat Pulses – Standing with your feet hip distance apart, keep your back as straight as you can while you jump high and land low and soft into a squat. Make your land as quiet as you can to encourage you to land lightly and gentle on your knees. MODIFICATION: Be gentle on your knees if this hurts your joints in any way. You can modify this exercise by doing low squat pulses – keep your feet hip distance apart and your back as straight as you can while you drop your bum and do small little inch pulses. Be sure to push your bum back and keep your knees behind your toes!
- Bicycles – Lying on your back, with your hands behind your head, draw your left knee in towards your opposite/right elbow. Alternate back and forth between sides, drawing your knees towards your opposite elbows with your toes pointing and feet off the ground. Be sure to breath!
This workout is a serious fat-blaster. Work your hardest, and don’t pace yourself….push push push! I want you to start strong and give it 100% of your personal effort. You can do it ladies!
Get sweaty and feel sexy ladies!
ashley dale roy
Thanks, Ashley!
just did the drop set workout now- really great workout in a minimal amount of time. great for those pressed for time and it was kick ass! felt like an hour at the gym…….im going to reserve it for sundays – to repent for all the cuss words I used!
It’s a tough one!! I’m happy you liked it. It whipped my ass big time, and I am all about the quick and effective workouts!
My legs are like jelly. Mission accomplished!! Oh, and I’m all sweaty too :)
Haha perfect! Should be setting in just about now!
By “setting in” do you mean “can’t walk?”
Perhaps not today! Love bow dedicated you are to the workouts right now!
Great workout!!!
Man you were early at this! Wahoo!
I really like drops sets! Thanks for the great workout!
Me too Jillian! Glad you enjoyed this…what a great start to your day!
DONE! And have been working out every MWF but haven’t been writing in the comments… oops!!! Feeling really good! xo
Haha that’s OK! Lots of people don’t so o hope its because they’re too tired after the ass kicking! Thanks for sweating with me and keep up the awesome work!
nice sweaty start to a gorgeous day!!
Agreed! 💪
Done:) Love coming home on my lunch hour to get these in!
Are you back to work now and coming home to do these?! You’re amazing!
Did this one just now at the cottage!! Now I can have more beer!?! ;-)
Haha absolutely you can! That’s what we workout for right?!
Done!!
Sweaty and legs are going to feel that!
You’ll have to give me an update on that!
Done :) I need a shower
Love how dedicated you are right off the hop Cheryl!
Had to really kick my own ass tonight lol back to back workout with yesterday’s video! BAAAAM done!
Holy moly you’re likely one sore lady today!
I did this earlier this morning and my legs are still feeling it!
Amazing! Likely worse today lol
Done. Great quick sweat. Abs killing even more than they did this morning
Love that feeling!
Did this one after my soccer game. Great workout!
Wow you’re a machine Andrea! I hope you had a nice hearty meal afterwards!
Done.
Boom!
Think I died a little .. Lol done and feel great !!!
Haha that’s awesome! You must have been pushing hard. Hope you’re enjoying your day!
Drop sets rock! Another great day to start the day!
I love them too! Glad you enjoyed. You’re going to be one fit lady going back to work this September at this rate! Keep oy up Kelly!
Done. Thanks Ash
My pleasure! As always
Great workout and start back! Thanks!
Yeah!! Awesome to have you back Kristin!
In light of your Facebook post today. I just rocked this video in 20 minutes and added weights for sets 20 and 10. No doubt that’s proof the last 6 months of challenges have made me stronger and improved my cardio huge! Cheers!
Needing a shower after that one! :)
Just finished back to back videos after some indulgence while celebrating our anniversary yesterday! Time for a shower!
Thanks Ash!
Done!
Like always, I’m catching up! Thanks for the workout:)
All done thanks ash
All done! Good workout for the cottage :)
Done
Wow my legs are on fire!! I don’t know how you wore a sweater through that whole video – I’m dripping sweat and I’m in a tank top in a cool basement! lol
Done! playing catch-up all month :) This one felt good. .
Wow you kicked butt catching up!! Good work lady!
Oops – did this one yesterday!
Yahoo! On point lady!