July Workout Week # 2 | Royally Fit
July Workout Week # 2

July Workout Week # 2

by | Jul 11, 2013 | Body Weight Workouts, Members | 86 comments

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Sweaty Workout –Apple Bottom Floor Workout

As much as I wanted to make this a quick workout, it ended up being just over 27 minutes including explaining, warm-up, workout and cool down.  This is not a heavy sweater, however, it is an awesome butt workout and the cramping will let you know your time was worth your while!  Print workout Here

Warm-Up

  • Jump rope + heel to bum move

Workout

  • Alternating plank walkovers –  Starting in a high plank position, lift one leg up and over your leg that’s holding you up.  Bring it back to the starting high plank position, and repeat on the next side.  Alternate back and forth for a great lower back, oblique, and side butt workout.
  • Lying leg lift and kick, left –  Resting on your side with your knees bent 90 degrees, lift your top knee up, and then kick it straight out.  Bring it back in and repeat.
    NOTE:  Imagine someone is standing near your head, and you’re trying to kick them with your top leg while you’re lying on your side.
  • Lying leg lift and kick, right – Repeat above movement with right side.
  • Side plank with top leg lift and drop, left –  In a high side plank position, lift and drop your hips, followed by a top leg lift for an extra little bum workouts.
    MODIFICATION:  Leave hips on the ground and do top leg lifts for a primary butt workouts.
  • Side plank drop and lift, right –  Repeat above on right side.
    30 reps each 2-3 x through

Cool Down/Stretching

  • Complete 5-10 minutes of nice gentle stretching

Get sweaty and feel sexy!

ashley dale roy

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86 Comments

  1. Jillian Churly
    Jillian Churly on July 6, 2015 at 6:35 am

    Done!
    Quick but I felt the burn!

    Reply
  2. Jessica Sabiston
    Jessica Sabiston on July 6, 2015 at 6:43 am

    I may possibly be crippled after the second set of that second exercise… ouch hahahaha

    Reply
  3. Kathryn
    Kathryn on July 6, 2015 at 6:57 am

    done and done!

    Reply
  4. Patricia Best
    Patricia Best on July 6, 2015 at 8:41 am

    I liked this one! Thanks!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 6, 2015 at 8:54 am

      You’re welcome! Glad you enjoyed it.

  5. Maegan McClanaghan
    Maegan McClanaghan on July 6, 2015 at 8:47 am

    Definitely felt the burn in the butt!!! Nice quick workout!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 6, 2015 at 8:54 am

      Perfect! The burn is exactly what I was going for!

  6. Michelle Snowden
    Michelle Snowden on July 6, 2015 at 9:38 am

    I was still sweaty! Done

    Reply
  7. Rita Campbell
    Rita Campbell on July 6, 2015 at 9:42 am

    That was a nice change of pace.

    Reply
  8. Jennifer Glover
    Jennifer Glover on July 6, 2015 at 10:08 am

    your kitty is so cute!
    oh and my butt kills – thanks!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 6, 2015 at 4:07 pm

      She’s the star of the show Jen. You’ll be seeing lots of her….and getting more sore butts

  9. Brittney Boone
    Brittney Boone on July 6, 2015 at 10:27 am

    Perfect for a Monday!

    Reply
  10. Leslie Sansom
    Leslie Sansom on July 6, 2015 at 11:34 am

    Nice and easy…I appreciated it this Monday! But, I may do another one since I am in the AC!:)

    Reply
  11. Kerri-Ann Kelly
    Kerri-Ann Kelly on July 6, 2015 at 12:20 pm

    Can you say burn… feels good

    Reply
  12. Michelle Fraser
    Michelle Fraser on July 6, 2015 at 12:32 pm

    Thanks – glad to have this kind of workout today – did 3x through. Still sweating though and felt the burn!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 6, 2015 at 4:09 pm

      Oh yeah glad you enjoyed it Michelle!! Good for you!!

  13. Mandy Baragar
    Mandy Baragar on July 6, 2015 at 1:08 pm

    I feel so good when I’m done! I just need to remember this feeling on the days I can’t bring myself to workout! Thanks ash!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 6, 2015 at 4:10 pm

      I know right?! Sometimes I have to talk myself into it as well Mandy. My best advice is telling yourself you’ll just do 10 minutes…You’ll always end up doing more but it’s easier to talk yourself into

  14. Allie Mixemong
    Allie Mixemong on July 6, 2015 at 1:52 pm

    Thanks Ashley…feels good! :)

    Reply
  15. Catrina
    Catrina on July 6, 2015 at 4:44 pm

    All done!! Bum’s gonna be sore!

    Reply
  16. Jennifer Wiggans
    Jennifer Wiggans on July 6, 2015 at 4:47 pm

    Had a bad day today and pushed threw and kept going for a 3rd set. My ass will thank you tomorrow…not!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 6, 2015 at 5:50 pm

      Sometimes the best time to workout is your bad days good for you Jen!!

  17. Kyla Thistle
    Kyla Thistle on July 6, 2015 at 4:59 pm

    It burns!

    Reply
  18. Kyla Thistle
    Kyla Thistle on July 6, 2015 at 5:01 pm

    Ouch! It burns!

    Reply
  19. Jo-Anne Harvey
    Jo-Anne Harvey on July 6, 2015 at 5:47 pm

    My ass is on fire!

    Reply
  20. Jennifer
    Jennifer on July 6, 2015 at 7:06 pm

    Nice change of pace! Thanks!

    Reply
  21. Ashley Gabel
    Ashley Gabel on July 6, 2015 at 7:52 pm

    Done

    Reply
  22. Rosilyn Boone
    Rosilyn Boone on July 6, 2015 at 8:12 pm

    done

    Reply
  23. Krista McLean
    Krista McLean on July 6, 2015 at 8:15 pm

    That burned!

    Reply
  24. Anna Fischer
    Anna Fischer on July 7, 2015 at 3:02 pm

    What a great butt workout!!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 7, 2015 at 8:13 pm

      Oh yeah it works! You’ll be feeling that tomorrow :)

  25. Krista Melville
    Krista Melville on July 7, 2015 at 6:08 pm

    done! ouch!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 7, 2015 at 8:14 pm

      Yahoo!! Good work Krista!! You should get Mark to do it with you sometime!

  26. Kaitlin Keefer
    Kaitlin Keefer on July 7, 2015 at 6:43 pm

    Those butt cramps are the worst lol DONE!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 7, 2015 at 8:14 pm

      It’s like a Charlie horse in your butt…not fun, but effective!

  27. Simone Stawicki
    Simone Stawicki on July 7, 2015 at 6:52 pm

    Ass is on FIRE!

    Reply
  28. Sandra Oyagi
    Sandra Oyagi on July 7, 2015 at 8:26 pm

    Charlie horse in my butt is a good description . Lol. Done

    Reply
  29. Kristin Goodwin
    Kristin Goodwin on July 7, 2015 at 9:01 pm

    Done 3x through. Not easy!! Thanks!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 8, 2015 at 8:51 am

      Wow good for you! You may have a hard time getting up and down off the toilet today lol

  30. Angelika Henning
    Angelika Henning on July 7, 2015 at 9:14 pm

    Liked this – thanks!!

    Reply
  31. Ashley Savage
    Ashley Savage on July 7, 2015 at 9:27 pm

    I liked the pace I actually got through this one with feeling like I’m going to puke hahaha I am going to Mommyfit tomorrow so glad This wasn’t too intense

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 8, 2015 at 8:53 am

      I hope you meant feeling like you weren’t going to puke lol glad you liked it. Have fun at MommyFit today!

  32. Jessica Hambleton-Bojda
    Jessica Hambleton-Bojda on July 7, 2015 at 9:34 pm

    Day late, but done!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 8, 2015 at 8:53 am

      Doesn’t matter when you do it….just get er done!

  33. Andrea Was
    Andrea Was on July 8, 2015 at 5:59 am

    I love those butt exercises. Thanks Ash have a great day!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 8, 2015 at 8:54 am

      They are awesome, I would have to agree. You’re welcome Andrea!

  34. Nicole Ansell
    Nicole Ansell on July 8, 2015 at 6:20 am

    done

    Reply
  35. Lynne Sutherland
    Lynne Sutherland on July 8, 2015 at 8:40 am

    After walking around Niagara Falls for two days that was killer.!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 8, 2015 at 8:56 am

      Good thing you didn’t do it before with all those hills! Your bum would have been mad at me! Lol

  36. Jessica Graham
    Jessica Graham on July 8, 2015 at 9:37 am

    Holy Ass and shoulders!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 8, 2015 at 4:56 pm

      Damn straight! Have fun sitting on the toilet tomorrow!

  37. Kim Judd
    Kim Judd on July 8, 2015 at 10:56 am

    Well I’m a few days late but finally got it done

    Reply
  38. Kristin Collins
    Kristin Collins on July 8, 2015 at 7:31 pm

    What a beauty compliment to the other workout I did hooray feeling energized!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 9, 2015 at 11:55 am

      You motivate me Kristin you’re so awesome!

  39. Amanda McCauley
    Amanda McCauley on July 9, 2015 at 6:11 pm

    Those butt cramps are a bit terrifying, but I did like not having to get up off the floor!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 10, 2015 at 5:42 am

      Haha….I’m sorry? Nope! Just kidding. Have fun with that!

  40. Stefanie Puckrin
    Stefanie Puckrin on July 10, 2015 at 7:31 pm

    Done – got cramped on second exercise and had to stretch halfway thru . Love how every video is so different. Happy Friday night!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 11, 2015 at 11:56 am

      Glad you’re enjoying them!! Next time you cramp make sure you drink lots of water. They often come from dehydration! Follow that up with some potassium (banana) and salt and you’re good to go!

  41. Karen Williams
    Karen Williams on July 11, 2015 at 12:06 pm

    Completed… butt cramp central! LOL Happy Saturday. :)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 11, 2015 at 12:09 pm

      Haha oh yeah! It sure is. Enjoy this beauty day!!

  42. Rebecca Procter
    Rebecca Procter on July 13, 2015 at 10:25 am

    Holy my ass! ha did this one from last week as I had done a heavy upper body yesterday so will to do ‘todays’ workout tomorrow.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 13, 2015 at 12:57 pm

      Good call!!! Your ass will be sore tomorrow!

  43. Cara Fischer
    Cara Fischer on July 27, 2015 at 11:04 am

    Butt is sore!! Thx

    Reply

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