Stay Strong Workout – Weighted Workout with 50/10
This is the kind of workout that will leave you feeling strong and a little sore after. I used 15lb dumbbells for this workout, but you can use any weight you’re comfortable with ranging from 3lbs-30lbs. It really is individual, so if you only have some lighter weights on hand, than maybe you’ll want to go through this sequence more than 3 times!
Warm-Up
- Boxing + alternating front kicks
1 minute each – 2x through
Workout
- Squat and squeeze – Hanging onto one dumbbell in each hand, do a controlled squat and then an upper back squeeze when you’re standing up again. To do the squeeze, allow your arms to hang, and have the shoulder blades pinch together to do the work. Be sure not to lift your shoulders up towards your ears during this!
- Bent over back row, right side – Bend your left knee 90 degrees and then rest your left elbow on top of your thigh. Extend your right leg straight out while keeping your heels in line. From here, use one dumbbell in your right hand to complete the row as many times as you can in a slow and controlled manner for 50 seconds. Be sure to keep your back straight and really squeeze those shoulder blades together!
- Bent over back row, left side – Repeat above on the opposite side.
- Alternating backwards lunges with straight arm lift – Start in a standing position with a weight resting comfortably in front of your body, then do a backwards lunge with the left leg, and lift the weight using straight arms in front of your body until it’s above your head and you feel the upper back contract. Complete the same thing stepping your right leg back, and continue alternating back and forth for the full 50 seconds.
NOTE: I use one weight in both hands because it is heavier, but if you’re going light, you can lift both hands up individually with the dumbbells in each hand.
Do these 3x through with no break!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
good! did it 4 x thru by not paying attention – ha – serves me right. felt that the other weighted workout was a little hard (November?) but both are great quick options. Thanks!
This was a great workout. I loved it. I didn’t stop and I stayed with you. Thanks Ash your awesome. Now I need to go and get ready for work.
Amazing! I’m glad you liked it! Have a great day Dawn ;)
Love weighted workouts!! This was great! Thank you!
They are awesome, I agree! Glad you enjoyed it!
As promised, workout complete! I’m sweating out the sickness!
Nice work! I like it!
workout complete thanks
Thank YOU for doing them and being so committed right off the hop!
I loved this !!!..I just love the weights workouts! And under 20 min, it works well for my busy schedule! Thanks!!
Me too Natacha! Love the weights and a quick workout, so I’m glad you dig them too.
Completed! Easy to follow sets and loved having the weights incorporated.
So pumped you ladies are so receptive to the weights! It really does add a lot to the workouts and results. Thanks for the feedback Amber :)
Kind of doing the first two workouts in reverse, this one was perfect for the gym at my work:) printed it out and did on my lunch…. Feels awesome:)
Glad to hear some people actually use the printouts LOL. It doesn’t matter what order you do them in to me – as long as they get done. Giddy up!
Love love love this one. Would love to see more boxing!
Sure thing!
Done!
👌beauty! Glad you got it in!
Done short and sweet, and wasn’t bad on my knee which has been horrible the past 2 weeks. great one ash.
Awesome! I posted a video for knees today. Great thing for you to do on the regular. That and foam roll ;)
Done like dinna :)
Haha 👌
Done. Love weight workouts. Ty Ash.
Me too! You’re welcome Patricia!
Done. We should do weight Wednesdays :)
I like that idea! Good call!
I like that idea too!
I think it’s a deal!
Short and sweet! Now to go have a snack… lol
Yes yes yes! You know it lady!
Done :)
Perfecto! Have a great night!
I am going to feel that tomorrow! really liked that workout
That’s what I like to hear!
Done! I little wobbly in the legs this week but it was nice to use weights. :) TY
You’re welcome! Thanks for joining me!
Beauty! Those stretches felt so good!
I’m so happy you take the time to do them! So important!
Was feeling so drained before starting but pushed through and now feeling great! Thanks!
Amazing! Its great you keep pushing through even on the days you don’t feel like doing it. You’ll always be grateful after!
Finished this bad boy after an hour walk!
Wow good for you! It was a beauty night to walk!
Bam! Working internet connection this morning and this baby is now toast!
Nice! I like that!
Uhmm .doesnt show in comment lol but done !!!
Good work Kim!
Perfect workout to start with again – was out of the game for a week with crazy spasms
Glad you enjoyed it! What was in spasm Kate? Anything specific do it? Make sure you talk to Nicole about the assessments we’re doing now, she may be able to help a lot!
Short and sweet – loved it! Am feeling energized and back on track!
You most certainly are! I love it!
Love the weighted workouts! Thanks Ash!
You’re welcome! You always did love a solid and heavy weight work out!
Lol without air conditioning I would of died haha that was good did another workout after cuz I have those Thursday night excitement jitters where I feel like infinity since tomorrow is FRIDAY of a long weekend none the less
You’re amazing! I’m impressed you’re doing that!
This was good! I was feeling energized so I did an extra set :)
Nice! I can see you’re totally back on track. Awesome news!
Done. Thanks Ash!!
You’re welcome! Have a great long weekend!
All done
👌
I did this on Wednesday and it was exactly what I needed!
Nice love hearing that! Weights rock!
done!
Nice work Simone! So cool being able to make you sweat!!
all done!
Beauty!
Done
Nice work woman!
Done:)
👍
Done.
💪good work on thanksgiving!
Done – twice through. Liked this one
Twice through!? You’re awesome, good work!
Loved it! Thanks Ash!
You’re welcome! Thanks for sweating with me this morning!
Just did this workout in my hotel and improvised weights for a water bottle… just can’t fit weights when you’re travelling by carry on LOL.
Proud of myself for getting this in!!
Wow look at you go! Love the creativity! Good work Mandy!
I did this one this morning instead of the one you sent out. My legs were still killing me from Monday’s workout so I needed something that wasn’t ALL legs :)
Haha but it helps to work it out! No prob…as long as you’re sweating I’m happy! Have a great day Catrina!
Done! Used 15 lbs too. Yikes!
????so nice seeing you Saturday!!
Completed this workout video twice and I am super sweaty and strong! Thanks Ash!
Nice job Andrea! Way to start your week right!!!
I thought u was sweaty from just doing Nicole’s Monday workout…I’m drenched adding this workout!
I’d say!! Way to rock it out of the gates this week!!!
done! thanks ashley!
You’re welcome Allison!! Thanks for commenting.
I love these sweaty workouts!! Bring it girl! Weights kick ass
They sure do!!! Feels so powerful after! Way to rock it Rachel!
I love the workouts with weights!! Sweat was dripping off me! Love it! I feel amazing!
Unreal Julie!! Way to keep up the momentum you have going. ????
Love, love, love a good weighted workout. I wound up going through the video twice as I was feeling really pumped up. I used 8 pound hand weights, and felt I could have gone a bit heavier. Time to buy more hand weights!
What an accomplishment!! Having to buy heavier weights is pretty badass. Great work Nicole!!
Loved this! A good stretch and pump up before ball. Thanks Ash!
Right on Amber!! That’s fantastic.
nice one for today, not gonna lie still super sore from Mondays work out at the office! lol Thanks, Ash!
That’s because you killed it that day!! You totally kicked his office’s ass!! Lol.
Great workout. Now off to walk the dog to finish it off.
Perfect!!
loved this! now on to booty challenge!
Yahoo!! Way to go Lisa. Work that booty!!
Loved it :) Completed the clams and donkey kicks after as well! Booty feeling great :)
Sarah, you’re seriously blowing my mind right now with your dedication. Great work in class last night too! Keep it up!!
Loved this one .
Perfect!
All done followed up by a good stretch.
That sounds perfect!! Hope you enjoyed your day with your hubby today!
Finally got a workout in! Really liked this one. I feel like my core is starting to feel stronger Yay! Had a bit more time so did Nicole’s workout from Monday too since I was already warmed up :)
I’m so happy you got this in!! Yahoo!!! And two! I hope it’s exactly what you needed.
Done great one.
Lovely!!!!
Double header Friday! Sooooooo sweaty!!
So impressive!! Hope it was a great start to an awesome weekend!
Love working my back. This went by quickly. Headed to Gravenhurst for the weekend. I can’t control food this weekend so wanted to get this in. Have a good one.
Nice work! I’m sure you’ll have a wonderful time and come back ready to attack!
Love weight workouts ty ash. Had an hour and half walk in this morning. Feeling great.
What a beauty day for a walk yesterday!! Hope you enjoyed the rest of your weekend!
With the added humidity today I am dripping sweat! Awesome!
I bet you were!! Awesome work Patricia. Hope you had a fantastic weekend!!
Second time doing this workout this week. I love that it is a fast set & super sweaty!!
I hope you guys have more similar for next week :)
Cheers!!
We plan them a month in advance so I can’t make any promises but noted for next month. You ladies really seemed to enjoy this week.
Forgot to comment yesterday. Really liked this one followed it with the ab bonus, now that I know where to find the bonus workouts :)
They are on the main members page. There is a section for them ;)
Gotta get me some heavier weights! Which I am pumped about!
I’m pretty pumped about that too!! #strengthgains
Awesome ?
??☔️
Short and Quick perfect for tonight. Thanks Ash.
Love quickies hehe