Serious Sweat Session – Drop Set Style – 40, 30, 20, 10
One of my favourite ways to challenge yourself on weekly or bi-weekly basis, this is a great workout to time so you can watch how you progress in strength and endurance! Print Workout Here
Warm-Up
- Jump rope, jogging on the spot, jumping jacks, or dancing. Just get those muscles warm and your heart rate up.
Workout
- Jump squats – Jump squat your legs as high as you can. Use lots of power here, and be sure to land low and soft on your knees.
MODIFICATION: Eliminate the jump, and do deep squat pulses instead. - Standard push-ups – Keep your hands wide, fingers spread, and chest between your hands. Go as low as you can, and make sure you keep your hips up. If they sag, it’s time to use the modification.
MODIFICATION: Supported push-ups on your knees. - Jump lunges – Jump into your lunges, landing soft and low on your knees. Keep your shoulders back, and bend your back leg 90 degrees to reap the most benefits from this exercise.
MODIFICATION: Do a stationary lunge with right leg in front for the first set, left leg in front for the second set, etc. - Scissor pulses – Lying on your back, keep your legs as straight as you can while you scissor your legs in towards your chest, using your arm strength to pull them in closer during the pulse. Point your toes and keep your head up if it doesn’t hurt your neck. This way you work both the lower and upper abs.
MODIFICATION: Bend your knees in towards your chest if this exercise bothers your lower back
**Complete these exercises for 40 reps each, 30 reps each, 20 reps each, and then 10 reps each, taking as little rest as needed. Push yourself hard, and see how fast you can get it done!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
Did not feel like working out today…sucked it up and DONE,
Those can be the most rewarding ones!!!
Done! Have a great weekend!
Wow you got up and did this on your birthday. Good for you! Unreal lady 💪
I was also not in the mood to work out today but 5 minutes in and I was happy I did! Thanks!
Love that!! Right on Patricia.
Struggled through 40….and sweat my ass off through the rest!
Domination. Happy Friday!!
Awesome! Loved it. Must catch up on workout 6 and 8 this weekend – missed them the past week because I was sick. I have a great air conditioner contact – we just got one a month ago after 7 years in our house without one so I feel your sweat with you :)
Glad you liked it! We live in a place with an AC now, not sure how I worked it without it! Have fun catching up this weekend 👍
4th workout for the week done! my warmup today was a nice bike ride, ready for the day! Also my arms are smashed from the 14lb ball last night in class!
You’re on fire lady. You deserve that cheat meal tonight! Enjoy 🍷🍻
Done! The 40 was definitely challenging so glad we got that over first! lol. Thanks!
Yup!! Ha thanks for joining me Michelle.
Done . Pushed my self through the 40 and all the way to the end . But so glad I did . Thanks !!! Have a great weekend
Right on!! You too Kim!
Done!!! I pushed hard through that one :) feeling much better
Unreal…that’s what we want. Pushing hard and stepping out of your comfort zone.
I thought I heard you wrong when you said 40, wasn’t expecting that! Great workout though
You heard right and still kicked butt with me! Good work. Happy Friday Rita!
done
💪
Thanks for the Friday sweat….cheers!
Cheers to you!!
Done!
Boom!!!
Love this workout
Yay!!!
Great workout. Fast and sweaty :)
What a way to start your day!!
really glad that pyramid went down not up that would have been way more mentally challenging to get through 40 at the end! This made me push harder knowing it was getting shorter! Great for the cardio.
Exactly!!! Have a great weekend Kristen!!
Awesome! The struggle was real! Everything is shaking, Loved it!
Haha you seem to really enjoy the pain. You rock!!!
Great work out. Had to pause during push-ups to keep up. But got it done and feel great!
Good for you Carolyn, you have been very comitted so you must really be feeling the strength increase!
Feeling crappy again so back to modification but done.
Wow really!! Start pumping in that vitamin C lady! So proud you’re not giving in though. ..you’re still going at it!
wow pretty intense workout for my first time. With the help of my 2 girls, we pushed through it!!
Wow good for you Karen! They will get earier to push through especially if you try to stick to 3 a week moving forward. High five your girls for me!!
Done!
Boo yah!!
Boom!!! 💪 you kick butt Angelika!
My legs are shaky lol
That means you pushed hard and kicked ass!! Impressed to see you doing 2 workouts this weekend! 👍
I had a busy weekend and finally managed to get this one in after my soccer game. I think I will sleep like a baby tonight. Thanks Ash!
After a soccer game! Holy moly you would have slept like a baby!
Love these countdown workouts!
Right on, thanks for joining!!
BAM!! It’s over. Quick and intense :)
I don’t know how you do it this early….while I sit here and wait for my coffee. You’re unreal Kyla. Have a great day!!
One day I will be all caught up on these! Insanely sweaty!
Don’t worry if you catch up….just keep on sweating when you can! Keep at it lady.
My bum is on fire after yesterdays workout and this one today!
You’re going to be walking funny today!!