Drop it, love it, send it! Print Workout Here
With drop-sets it’s always hard to tell how long things are going to take, and today my goal was 30 minutes. To my surprise, I nailed it in 15 minutes. I’m confident all you RF hardcore’s can keep up with me no problem. Let’s do this!
What you will need:
- 10lbs kettlebell or a weight
Warm-Up
- 50 jumping jacks (or more if you need it!)
Workout – Drop set from 50 reps to 10 reps
- Squat with half-moon shoulder presses – With your feet a little further than hip distance apart, drop your bum as low as you can while keeping your heels on the ground. With each squat you’re going to lift the weight up and over your head at the top of your squat and then alternate dropping it no lower than your shoulder level each time your bum drops. This is amazing for your stability, shoulders and abs, so be sure to keep the core in nice and tight for support.
- Alternating forward lunges with opposite elbow to knee touch – With or without a weight, do alternating forward lunges so you can comfortably bend both knees without having your front knee go passed your toes. Each time you lunge forward, you’re going to take your opposite elbow to your knee so you can get a nice oblique crunch.
- Mountain climbers– In a plank position, alternate running your knees in towards your chest so you get a nice lower ab contraction. Also, always be sure to keep your hands directly underneath your shoulders – although this hurts your shoulders more, it makes a world of a difference with how much you work your abs!
Modification: As always, you can always do this on your knees if you’re a beginner or use your elbows if you need the wrist support.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Great Friday morning workout fast and sweaty :)
You’re a machine Patricia! You just finished a workout last night too – great work right before a long weekend!
Short and sweaty….! Still love drop sets!
Beauty! I love them too. Great job Patricia! Happy Thanksgiving!
Love these quick yet effective ones!
They work for me, and save me so much time! Glad you’re digging them Krista :)
My heart is pounding! Love it! At the beginning of July I started with number#1 workout. Repeated a few, did it 3times EVERY week. I love doing it first thing in the morning and then feeling energized for the day. I have caught up to your weekly workouts, so will go back and start at #1 again. Catch up to you in about 4 months!
Sandra you’re such an inspiration to me! I want to continue these videos for people like yourself because you’re so dedicated and fit. Thanks for sweating with me!!
Love the drop sets! And loved this short a sweaty workout! Thanks Ash!
My pleasure Jess! Happy to see you sneaking it in between work and Thanksgiving festivities…you rock!
Thanks for the workout ! Great way to start Turkey day!
Thanks for working out with me Lindsey! Happy Thanksgiving :)
That was awesome…short and sweaty…. Great way to finish up my long weekend :)
Thanks Ash
Awesome work Jo-Anne! Thanks for sweating with me. Happy Thanksgiving!
Thanks Ash. That short, (but powerful one!) was great to fit in this weekend.
Thank you for working out with me on your long weekend Tracey! Happy Thanksgiving!
I’m starting to dig drop sets, this got me really sweaty! Thanks Ash!
You’ve gotten in two serious workouts this week already Rufaida! Good for you.
Done
Bam – now take today as a rest day!
Done!
Lovely!
I just finished today’s challenge and I must say that I stayed with you the whole time. The last time I did this workout I had to pause you and do the sets by myself because you I felt went to fast because I was out of shape,but now I can workout with you And stay with you for every squat, lunge and climber so thank you Ashley for making me stronger with every excercise your the best
Wow Dawn this makes me so freaking happy. You’re consistency and determination have obviously paid off. Stick with it lady and kick my ass next time!
Love the drop sets. Done! Thanks Ash.
Me too!
Hearts pounding and can hardly catch my breath!
Off to the HIP concert….thanks Ash
I saw that! Glad to see you squeezed me in before a couple beers! Have fun :)
Threw this on after a nice 20k bike my legs are jello!!! I am loving this weather and loving the challenge again :)
Oh wow you’re on fire right now Kristin! This weather is truly amazing.
I was out for almost a week with tendonitis in my Achilles but…. I’m back in the game! Thanks for such an EFFICIENT workout! I’m sweating and I was able to get it done before I have to put the kids to bed!
Back in the game and ready to attack! Glad you’re on again!
Love drop sets. Gets it done :)
Every single time! Thanks Pat!
One of my faves so far!
Awesome! You like the tough ones!
All done, great workout!!
Awesome stuff Amanda! You’re going to be in the best shape of your life for your wedding.
a quick drop set was what I needed today! Thanks Ashley!
Unreal! So happy to hear.
A short but perfect workout. Great end to the day.
amazing!
Quick but effective! I feel like I need to get some heavier weights (even though I still felt the burn – I just think I could do a little more! :) )Added a few squat jumps and core exercise again today! Thanks Ashley!
Wow that’s awesome! Definitely grab some heavier weights and start there and move to the lighter ones when you’re tired. You’ll fain strength faster this way.
Not a fan of drop sets. Maybe because they kick my ass!!!!! Thanks??? lol
That seems likely! I think that’s why I love them. Lol
Good morning Ashley! What a quick and effective workout!!:)
Good morning to you! What a way to start your day. Powerful breakfast to follow and you’ll be energized all day!
done, that was great
Love the morning workouts!
Done!
Boom!
Oh My! Thank goodness for cruise control…gas pedal a little heavy on the legs this morning…:)
Haha I’ve had that issue before. Between this and loud music cruise control is a gem!
Done.
Lovely!
Great Workout. Love it.
Right on! Glad you’re doing these so frequently Ash!
Just what I needed after a really stressful day at work! Thanks Ash!
Amazing! Happy to help Jen!!
done
You’re on a roll!
Excited to be finished in 15 mins! Still sweating like crazy :)
I know right?! Isn’t it awesome!
done
On a roll!
workout 4 of 5 done!
Yahoo! Maybe another one on the weekend?
Done! I’m a workout behind! I’ll do yesterday’s tomorrow :)
You can do it…let’s get all caught up!
Finally got around to this today. Better late then never. Fell off the healthy eating the last 2 days….back to it today. Oops :(
Definitely better late than never! Don’t focus on the last two days…just keep moving forward Ash. I have those days too!
Done!
Boom! Enjoy your day Ash!
Done. I’ve done all but one. Feeling worked out.
Amazing! Way to get right back on track Tara! Love to see this. Try to get that final sixth one in before I start sending you more!
those lunges were a little rough after the two I did yesterday. Had to pause during the 40 & 30 lunges to catch up. Only one class behind now though! woop woop. I will do it!
So happy you’re doing this! You rock Amanda!
Done…BAM!
Boom!
Done! Working on catching up!!
Yahoo! Hope the back is good. Maybe try for a double whammy tomorrow if you’re back is up for it. Fast way to get caught up.
Woohoo 3, 4 and 5 all done in two days :) 4 and 5 done back to back today, must say the HIT exercises followed by drop sets is killer, but I feel great :) back to cleaning now lol… As always thanks Ash you rock!
Finito! Sweaty!
Perfect!
All done! Lunges were tough. I did not feel that I had the proper form so had to slow it down. Great workout thoug. Can u recommend a back stretch as I do feel it now in the lower back!
Check out yourself in the mirror and try a couple lunges to ensure you’re doing them properly. I also have a blog on my website titles “the perfect lunge” check that out for some direction. Two awesome stretches for your back are the runners lunge hip stretch as well as the hamstring stretch. Both of these work great! Another option would be my yoga video! Tight lower back muscles often come from tight leg muscles so I hope this helps!
I love this workout Ash! I was feeling sluggish today so I pushed through this to give me a boost!!
That’s amazing Brittney. Isn’t it crazy that when you feel like moving the least it’s actually what picks you up the most!
Oh wow it’s been awhile since I’ve done a workout so early. Great way to start my day!:)
Hard to do in the colder months but I bet it kept you warm and energized all day!
This is a lot of sweat for 16 minutes!
Haha awesome!
Drenched in sweat and done!
Nice! Love that!
Short and sweet and a kickass way to start my day! Thanks!
Perfect! Glad you could fit it in ;)
Done ..
👌
that was an intense 16 minutes
Perfect! That’s what I like to hear ;)
Short and sweet!
Perfecto!
Nice and quick but worked hard….just what I needed today :)
That’s awesome Jo, glad you could fit it in.
Wow. That kicked my ass!
Lovely!
Nice and fast loved it!
Lovely!! Good work Ash!
Man I sooo needed this. Been crazy week. Feel way better. Ty Ash
Lovely ;)
Ugh! lol Awesome! Really like/hated this one! Feel so much better now though!
Nice! Awesome start to your day Heather. Gave a great one!
Nice start to the day quick sweaty and efficient!
Puuurfect! Have a great day Kristin!
Done. Nice sweaty break in the day.
Perfect thing to fit into a busy day!
glad thats done
Just like you’re almost done school for the year! Hehe
That felt really challenging for only 15 mins of work!
That’s exactly what I was going for!
Muscles were really sore going in. Thinking they might be twice as sore tomorrow!
Hopefully you worked the site muscles out instead!
Phew…glad that was a quick one! Quads are tired!
Perfect! 👌
So did this following Nicole’s Monday video and I kinda want to vomit! There’s a reason I only do one video at a time but needed to squeeze in an extra workout today cause my next few days are nuts
The vomit feeling will subside and you’ll be glad you did it! Good worn lady!
Wow it’s tough working out sick…I can’t say I enjoyed that lol. I know feel like I’m going to keel over!!!
It most certainly is! Drink lots of water, have your post workout snack and get some rest. Hopefully tomorrow you feel like a new woman after sweating it out!
Done love this workout.
That makes me happy Ash! Thanks for sweating with me on your holidays!