Royally Fit Workout Challenge # 42

by | Oct 17, 2014 | Members, Weighted Workouts | 45 comments

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HIIT it Like You Love It. Print Workout Here

Not too challenging, but also not too easy. Grab your weights and HIIT with me like you love it. Today I only need 19 minutes of your time. Let’s do this!

What you will need:

5lbs dumbbell and a Bosu ball (equipment not necessary)

Warm-Up

1 minute each of jumping jacks, squat and squeeze, plus walk-outs

Workout – 50/10

Side step and twist – Taking a big step side-to-side, swing the weight from hip to hip to get a small abdominal contraction and arm work. If you take the weight out in front of you a little more between the swings to your hips you will work your abs even more!
Burpee with Bosu jump – Complete one burpee before jumping on and off the bosu ball. If you don’t have a bosu ball you can jump forward and back no problem!
Modification: If you’re not a jumper, you can walk your burpees out and then come up and do a squat walk forward and back. There’s always options people!
Plank twist with back row– In a plank position with a weight in your right hand, lift your left leg and twist it towards the right side of the room while lifting the weight and doing a small back row. It may be easier to just watch the video!
Modification: You can always do this move on your knees if you need more support throough your wrists and shoulders.
NOTE: Switch sides on the second and fourth set
Kneel and swing – With your left leg forward and your right knee down and behind you, lean forward while you lean into your kneeling lunge position.
Modification: If you want more of a challenge or need to ease the pressure on the knees, instead of kneeling down on your back knee lift it off the ground.Complete each of these exercises for 50 seconds on and 10 seconds off for a total of 4 sets without a break.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy,
Ashley Dale Roy

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45 Comments

Patricia Brochu on October 17, 2014 at 10:42 am

This was the perfect quick morning workout (even if I had to do burpees!)
Reply
- Ashley Dale Roy on October 18, 2014 at 10:58 am
  
  Haha those damn burpees will definitely wake up you! Thanks for joining me Trish!
Tracey Cavanagh on October 20, 2014 at 7:07 am

Thanks for changing it up so much Ash. Another great one!
Reply
- Ashley Dale Roy on October 22, 2014 at 8:45 am
  
  I do it for people like you Tracey! You’re so dedicated and it’s important for me you’re enjoying the workouts.
Lindsey Moyle on November 2, 2014 at 9:15 am

great work out ash! happy Sunday!
Reply
- Ashley Dale Roy on November 2, 2014 at 3:27 pm
  
  I’m so frigging pumped to see you did this! Wooohooo!
Tracey Cavanagh on December 18, 2014 at 7:22 am

Great quick one before work-thanks Ashley
Reply
- Ashley Dale Roy on December 19, 2014 at 10:28 am
  
  Love that you’re getting all your workouts in regardless of the busy season Tracey!
Chantal Doucet on December 18, 2014 at 7:38 pm

Done
Reply
Krista Melville on April 29, 2015 at 10:41 am

done! thank-you!
Reply
- Ashley Dale Grant on April 29, 2015 at 5:55 pm
  
  My pleasure!
Michelle Fraser on April 29, 2015 at 11:50 am

Done + one of your other workouts for a little added sweat! Man do I need to work on those plank twists :/ lol Thanks again!
Reply
- Ashley Dale Grant on April 29, 2015 at 5:55 pm
  
  If it was the last video I just commented on your abs must be shot!
Sandie Le on April 29, 2015 at 2:50 pm

LOVED everything about this workout! I’m feeling schweaty and the endorphins are running high! Thanks for the great workout!
Reply
- Ashley Dale Grant on April 29, 2015 at 5:56 pm
  
  Add that into this nice weather and you must be in top of the world right now!
Kristin Collins on April 29, 2015 at 5:19 pm

Lovely day for a sweaty workout! Threw in some push-ups for my personal challenge I have going!!
Reply
- Ashley Dale Grant on April 29, 2015 at 5:57 pm
  
  I’m going to work on this for next month! Personal fitness goals. You go girl!
Kerri-Ann Kelly on April 29, 2015 at 5:26 pm

Who knew there were abs there. Thanks
Reply
- Ashley Dale Grant on April 29, 2015 at 5:57 pm
  
  That rocks! You’re welcome Ker!
Anna Fischer on April 29, 2015 at 6:08 pm

Burpees are my nemesis! Great workout!
Reply
- Ashley Dale Grant on April 30, 2015 at 9:01 am
  
  I believe a lot of people feel that way about them.. Lol. Buck Furpees
Jennifer Wiggans on April 29, 2015 at 7:02 pm

Abs felt that one :)
Reply
- Ashley Dale Grant on April 30, 2015 at 9:01 am
  
  Exactly what I was going for!
Bobbi Wignall on April 29, 2015 at 7:35 pm

I love HIIT workouts! It really says something when I’ve just completed four minutes of burpees and I’m not plotting your death ;-)
Reply
- Ashley Dale Grant on April 30, 2015 at 9:02 am
  
  Shit does it ever because I’m seeing Saturday lol. Way to go Bobbi!
Rita Campbell on April 29, 2015 at 7:49 pm

That was good! I coupled it with a 5k walk earlier today…feels great!
Reply
- Ashley Dale Grant on April 30, 2015 at 9:03 am
  
  Oh wow good for you Rita!!
Andrea Was on April 30, 2015 at 6:45 am

Good morning Ashley….I’m definitely awake now!
Reply
- Ashley Dale Grant on April 30, 2015 at 9:04 am
  
  Oh man two in less than twelve hours! You’re a machine Andrea. Have a great day!
Michelle Snowden on April 30, 2015 at 8:46 am

Really liked this one with different moves! With the exception of the killer burpees! Lol
Reply
- Ashley Dale Grant on April 30, 2015 at 9:04 am
  
  Awese glad you liked it Michelle! Buck Furpees!
Dawn Phillips on April 30, 2015 at 11:43 am

This was a great workout I really enjoyed the burpees (sarcasm). It was a great afternoon workout. Thanks Ash.
Reply
- Ashley Dale Grant on May 1, 2015 at 6:40 pm
  
  I bet you’re feeling those burped right about now!!
Lisa Ashbourne on April 30, 2015 at 3:08 pm

Loved it! Thanks so much:)
Reply
Carolyn Stanbrook on April 30, 2015 at 8:00 pm

Great workout. Was cursing the burpees. Thanks Ash!
Reply
- Ashley Dale Grant on May 1, 2015 at 6:41 pm
  
  Yup! Buck Furpees! Lol
Rufaida Ansari on April 30, 2015 at 9:55 pm

awesome workout! Thanks ashley!
Reply
- Ashley Dale Grant on May 1, 2015 at 6:42 pm
  
  You rock Rufaida! On such a good roll right now!
Kaitlin Keefer on May 1, 2015 at 6:58 am

Those backrows were intense! Great workout.
Reply
- Ashley Dale Grant on May 1, 2015 at 6:42 pm
  
  Strong backs are sexy! Get er done!
Kyla Thistle on May 1, 2015 at 7:04 am

I do have a BOSU!! I was happy to blow the dust off it for this workout. Nice, quick sweat-er to start my extra long weekend :)
Reply
- Ashley Dale Grant on May 1, 2015 at 6:43 pm
  
  Niiiice! That worked out well. Glad you enjoyed it!
Angelika Henning on May 2, 2015 at 8:23 am

super sweaty. Good one!
Reply
Rosilyn Boone on May 3, 2015 at 8:51 am

done
Reply
- Ashley Dale Grant on May 3, 2015 at 9:31 am
  
  Beauty way to start your day!!

Royally Fit Workout Challenge # 42

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