November Workout Week # 3

by | Nov 15, 2013 | Members, Weighted Workouts | 79 comments

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A Little Bit of This and a Little Bit of That – Print Workout Here

This workout may look easy, but it gets you! These 3 exercises are designed to keep you in fat-burning mode for a full 18 minutes, plus up to 48 hours afterwards! It’s just like going for an 18 minute run, so you’re working the cardio hard, but also getting all the fat-blasting strength building in there too. Like always, although I used a 12lb ugi ball, you’re able to use dumbbell, or whatever you have handy that could act as a weight.

Warm-Up

3 minutes of jump rope – the real deal or simulated. Just get the body warm and be sure to involve the shoulders.

Workout – 50/10

Walking lunges forward and back with weight above head – Complete two walking lunges forward, step your feet together, and then complete two walking lunges back. Get as low as you can with each lunge, while you also hold a weight straight above your head. Biceps must stay beside the ears! Do not let the weight come behind your head, because this will arch your back and put pressure on your lower back. Same thing with going forward with the weight. Straight up is best!
Travelling jump squat forward and back with shoulder press – Do two little squat jumps forward (not explosive jumps) and then two little squat jumps backwards. After each jump, complete a little shoulder press up and out, like you’re about to shoot a basketball.
Modification – Skip the jumps and do squat walks forward if you need to be gentle on your knees.
Travelling laterally side to side with around the world arms – Starting with your feet together, step over to the left twice, while simultaneously doing circles to the left with your arms; which we’re calling ‘around the world arms’. When you change directions and move to the right twice, do the ‘around the world arms’ in the right direction. These around the worlds are meant to work your shoulders, biceps and abs. Work hard, and throw a little bounce into your step!
**Complete these 3 exercises for a total of 5 sets without any breaks.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching

Get sweaty and feel sexy!

ashley dale roy

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79 Comments

Allison Hart on November 20, 2013 at 9:10 am

Just finished workout #3 with a 10 lb medicine ball. My favorite was the squat jump and overhead press! My girls participated too. They got excited whenever they saw panthera!
-Allison
Reply
- Ashley Dale Roy on November 20, 2013 at 9:25 am
  
  Awesome!!! Good for you Allison. So happy to hear you’re back at it again. Your 10lb dumbbell is just like the 10lb Ugi! I think that’s so cute that your girls got a kick out of Pantera – she makes an appearance almost every week! LOL
Wendy on December 27, 2013 at 9:01 am

Just did this with my new 10lb Ugi! Won’t lie…did two sets with a pillow instead but it was awesome. ;) Thanks!
Reply
- Ashley Dale Roy on December 27, 2013 at 2:16 pm
  
  Yay new Ugi ball!! Awesome stuff Wendy. It won’t take you long before you’re doing the workouts without the pillow! LOL Love the modification.
Jessica Sabiston on July 20, 2015 at 6:13 am

My house is so hot that I had to stop this halfway through to set up a fan and then finish! Time to hit the shower! Thanks for a great one this morning!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:30 pm
  
  Oh man I can imagine! Good thing you got it done early on!!
Patricia Best on July 20, 2015 at 8:11 am

My arms and shoulders are screaming! Love it! Thank you!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:30 pm
  
  You’re more than welcome!
Angelika Henning on July 20, 2015 at 8:12 am

Done a double. Thanks Ashley!!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:30 pm
  
  I like that! Good for you lady!!
Brittney Boone on July 20, 2015 at 8:22 am

Another surprisingly sweaty work-out!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:31 pm
  
  Sometimes a surprise myself ;)
Rebecca Procter on July 20, 2015 at 9:21 am

Great workout! Did an extra round for that extra wine that happened this weekend!!!!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:32 pm
  
  Haha that’s something I should have done today! Good call!!
Kerri-Ann Kelly on July 20, 2015 at 9:26 am

Last week was a great one. Back at it and it feels great. Sweaty mess. Thanks Ash
Reply
- Ashley Dale Grant on July 20, 2015 at 1:32 pm
  
  Vacation is amazing but it’s always nice to make it back to a sweat session. You’re welcome Ker!
Katie Geofroy on July 20, 2015 at 10:07 am

Done, sweaty and feeling good!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:33 pm
  
  Ya loving seeing you on here after the move !! Good work Katie!
Lisa Ashbourne on July 20, 2015 at 10:30 am

Like you said in your email I’m starting my week off right! Thanks for the sweat!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:33 pm
  
  I like that! You’re welcome Lisa!!
Jennifer Glover on July 20, 2015 at 10:35 am

Thank goodness for AC! Thanks Ashley!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:34 pm
  
  Haha I’m not sure how I worked out without for a couple years lol. You’re welcome Jen!
Jennifer King on July 20, 2015 at 10:52 am

Started with a ten pound ball and had to move to a 7 lb dumbbell. That one was harder than it looked!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:35 pm
  
  That’s what I like to hear!! You didn’t stop, just kept going and pushing with a lighter weight. Good work Jen!
Ashley Savage on July 20, 2015 at 11:07 am

All done. Def sweaty!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:35 pm
  
  Yahoo! Great start to your week Ash!
Krista Melville on July 20, 2015 at 11:17 am

Done! I was a bit of a slacker last week…back at it!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:35 pm
  
  Welcome back! Let’s do this!
Nicole Ansell on July 20, 2015 at 12:16 pm

done
Reply
- Ashley Dale Grant on July 20, 2015 at 1:35 pm
  
  Beauty!
Rita Campbell on July 20, 2015 at 1:16 pm

Started with a dumbbell, but then switched to a weighted barbell plate…much more comfortable to hold. Loving the shoulder burn!
Reply
- Ashley Dale Grant on July 20, 2015 at 1:36 pm
  
  Oh cool!! That’s awesome Rita!
Kristin Jones on July 20, 2015 at 1:29 pm

Done! Thanks Ash!
Reply
- Ashley Dale Grant on July 20, 2015 at 2:45 pm
  
  You rock, and you’re welcome!
Anna Fischer on July 20, 2015 at 2:03 pm

That was so good! Thanks!
Reply
- Ashley Dale Grant on July 20, 2015 at 2:45 pm
  
  You’re welcome!! Thanks for sweating with me today Anna!
Catrina on July 20, 2015 at 4:28 pm

All done!!
Reply
- Ashley Dale Grant on July 20, 2015 at 8:31 pm
  
  Yahoo!!
- Mandy Armstrong on July 20, 2015 at 8:55 pm
  
  Me too! And sweating like crazy!
- Ashley Dale Grant on July 20, 2015 at 8:56 pm
  
  Yahoo!!!
Kaitlin Keefer on July 20, 2015 at 5:55 pm

First two sets… “This is way too easy!” – Me
Last three sets… “Nevermind”
lol
Reply
- Ashley Dale Grant on July 20, 2015 at 8:31 pm
  
  Haha that’s hilarious! Good push lady.
Jennifer Wiggans on July 20, 2015 at 8:00 pm

That was a good shoulder burn! Thanks Ash
Reply
- Ashley Dale Grant on July 20, 2015 at 8:32 pm
  
  You’re welcome!! Let’s shape those shoulders!
Patricia Patricia on July 20, 2015 at 8:20 pm

Wasn’t feel like moving today. Used my 14 lbs ugi. It killed but feel much better now.
Reply
- Ashley Dale Grant on July 20, 2015 at 8:32 pm
  
  Always the most rewarding ones in my opinion! Good work!
Andrea Was on July 21, 2015 at 6:58 am

Good morning workout! Thanks Ash:)
Reply
Lynne Sutherland on July 21, 2015 at 8:42 am

Woooo……glad that’s over :)
Reply
- Ashley Dale Grant on July 21, 2015 at 10:42 am
  
  Yahoo! Now you can enjoy your day!
Amanda Reynolds on July 21, 2015 at 9:30 am

I really liked this one. Can’t believe I’m saying that about a workout. lol
Thanks Ash!
Reply
- Ashley Dale Grant on July 21, 2015 at 10:42 am
  
  Haha thats badass Amanda, love hearing that!
Amanda McCauley on July 21, 2015 at 9:37 am

It never ceases to amaze me how such easy little moves can work up such a big sweat!
Reply
- Ashley Dale Grant on July 21, 2015 at 10:42 am
  
  It still amazes me many years later so get used to it lol
Kristin Collins on July 21, 2015 at 6:35 pm

Hot tamale
Reply
- Ashley Dale Grant on July 21, 2015 at 9:06 pm
  
  Haha yup!
Lisa Zapfe on July 21, 2015 at 8:05 pm

Done and feeling the burn!
Reply
- Ashley Dale Grant on July 21, 2015 at 9:07 pm
  
  Beauty! It may be burning some more tomorrow ;)
Jessica Hambleton-Bojda on July 21, 2015 at 9:04 pm

I am NOT good at backward lunges…completely uncoordinated!
Reply
- Ashley Dale Grant on July 21, 2015 at 9:08 pm
  
  Practice makes perfect…keep at it. At least no one is watching lol
Theresa Fisher on July 22, 2015 at 7:33 am

Got my sweat on. arms are burning…on to the rest of the day… :)
Reply
- Ashley Dale Grant on July 22, 2015 at 10:47 am
  
  You rock Theresa!
Jennifer on July 22, 2015 at 7:00 pm

Little behind but determined to catch up for the week! One down two to go,
Reply
- Ashley Dale Grant on July 22, 2015 at 8:42 pm
  
  You can do it!!
Kelsey Bartlett on July 22, 2015 at 8:41 pm

That one definitely got me sweating! :)
Reply
- Ashley Dale Grant on July 22, 2015 at 8:43 pm
  
  Perfect! Good worn Kelsey!
Kim Judd on July 24, 2015 at 9:29 am

Done. And soaked
Reply
- Ashley Dale Grant on July 24, 2015 at 12:00 pm
  
  Beauty! Enjoy your weekend Kim!
Rosilyn Boone on July 25, 2015 at 5:40 pm

done
Reply
- Ashley Dale Grant on July 25, 2015 at 7:20 pm
  
  You rock Rosilyn!
Karen Williams on July 26, 2015 at 11:30 am

Playing catch up again… what a sweat – loved this one!! Went back to the gym yesterday: after a bit of a hiatus – friends asked what have I been doing different as they noticed a change – yet i havent been at the gym – this is by far a better work out for me! THANK YOU!!
Reply
- Ashley Dale Grant on July 26, 2015 at 12:32 pm
  
  Shit Karen that is so awesome to hear! Made my day!! Thanks for sharing and sweating with me!
Patricia Patricia on July 27, 2015 at 7:02 am

Decided to do this one while up north. Even with no weight I was sweaty. Going to enjoy a beach day now
Reply
- Ashley Dale Grant on July 27, 2015 at 4:25 pm
  
  Wow good for you! I’m impressed Pat!
Kyla Thistle on July 27, 2015 at 5:09 pm

OMG! I can barely type this message…thank God it’s over.
Reply
- Ashley Dale Grant on July 27, 2015 at 6:24 pm
  
  He he it must have been a good one! 💪
Karen Williams on July 28, 2015 at 7:37 pm

l love this one!! Did it again! Thank you!
Reply
- Ashley Dale Grant on July 28, 2015 at 7:38 pm
  
  Awesome! Hope you felt a little stronger the second time around!
Ashley Savage on October 1, 2015 at 2:41 pm

All done this again
Reply
- Ashley Dale Grant on October 1, 2015 at 5:14 pm
  
  Look at you go! Nice work!

November Workout Week # 3

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