Royally Fit Workout Challenge # 10

by | Mar 7, 2014 | Body Weight Workouts, Members | 38 comments

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A little this, and a little that – Print Workout Here
This week we’re going to switch up how we train your muscles. We’re going to hit every way to stimulate the muscles fibers all in a row with a full rep, pulsing rep, static hold and plyo. What a great/fun way to train your muscles! I only need about 30 minutes of your time. Let’s do this!

What you will need:

Yourself!

Warm-Up

Heel kick and back squeezes + knee lifts and underhand claps

Workout
Complete each of the exercises below for 10 full reps, 10 pulsing reps, 10 second static hold reps, and then 10 jumping plyo reps. Finish all 4 moves in one exercise before you move on to the next.

Squats – Stand with your feet hip distance apart and complete the 4 moves below
FULL REP: Complete a full squat up and down all the way. I added in a back squeeze at the top.
PULSES: Hold your squat low and pulse your bum up and down only a couple inches.
STATIC: Stay low, keep your back straight and weight in the heels while you hold the squat.
PLYO: Complete 10 jumping squats landing low, soft and quietly to ensure you’re gentle on your knees.
NOTE: If you’re not doing the plyo/jump squat you will be repeating the pulsing reps.

Back rows, right side – You can complete this exercise in a high plank position OR a table top position.
FULL REP: Do a full rep by lifting your arm to squeeze your back and gently twist your hips. Return to starting point and repeat.
PULSES: During this move hold your hips on a slight angle while you lift your right arm and squeeze your shoulder blades together.
STATIC: During this move you’re going to put your body into a full side plank
PLYO: I’m not sure there is such a thing as plyo back rows, so instead you’re going to immediately drop your body into a plank position and do 10 alternating jumps.
Back row, left side – Same as above, on the opposite side.
Stationary lunges, right side – With your right leg forward and your left leg back, make sure you’re in the proper position so your front knee doesn’t go past your toes.
FULL REP: Complete a full lunge down and up, without allowing your back heel to drop.
PULSES: Stay nice and low while you complete small and controlled pulses.
STATIC: Hold the lunge nice and low – especially in the back leg!
PLYO: Complete 10 jumping lunges soft and quietly to ensure you’re gentle on your knees. Make sure you bend both knees 90 degrees and land low!
NOTE: If you’re not doing the plyo/jump lunge you will be repeating the pulsing reps.
Stationary lunges, left side – Same as above, on the opposite side.
Push ups – You can complete this exercise on your toes or your knees. Whatever allows you to keep your chest forward and your hips straight.
FULL REP: Start with your hands wide and complete a nice deep push up all the way down and up.
PULSE: Stay nice and low while you pulse the push up by bending your elbows up and down about an inch.
STATIC: Hold the push up low, and be sure to keep your hips up – no sagging!
PLYO: You’re going to do the same thing you did with the back rows: Alternating plank jumps.**Complete these exercises 3 times through each for a nice deep burn!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy!
Ashley Dale Roy

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38 Comments

Tracey Cavanagh on March 15, 2014 at 10:40 am

Thanks Ash…really liked the 10 rep cycles (heart still racing)!
Reply
- Ashley Dale Roy on March 16, 2014 at 2:54 pm
  
  My pleasure Tracey! Thanks for the feedback, I’ll be sure to do some more 10 reps cycles in the future.
Jo-Anne Harvey on March 29, 2014 at 12:47 pm

Really like this one with the 10 cycles through. Went through the breaks once I knew what we were doing to keep my heart rate up. Did one more set on my own plus some additional abs. Loved this one.

Thanks Ashley. :)
Reply
Dawn Phillips on March 31, 2014 at 1:21 pm

This was an intense workout Ash. I struggled doing the push ups and of the the lunges. Thanks for another great workout.
Reply
- Ashley Dale Roy on April 1, 2014 at 8:56 am
  
  My pleasure Dawn!
Tracey Cavanagh on April 1, 2014 at 6:05 pm

Thanks Ash!!
Reply
- Ashley Dale Roy on April 2, 2014 at 8:33 am
  
  Tracey you’re a machine at home! Just love it!
Dawn Phillips on April 2, 2014 at 8:10 am

My whole body is so sore. I had to skip yesterday with you because my arms were sore and I could not lift them, and my legs did not want to co-operate lol. Thanks again for the torture
Reply
- Ashley Dale Roy on April 2, 2014 at 8:33 am
  
  Hahaha that’s awesome! I love it when I have a hard time blow drying my hair afterwards! LOL
Kaitlin Keefer on December 2, 2014 at 7:00 am

Owwwww lol. Not feeling my strongest today but still pushed through – I was fine in the lunges and squats but definitely need to work on my core for those rows and push-ups
Reply
- Ashley Dale Roy on December 2, 2014 at 7:34 am
  
  These ones always kick my butt – although not fun at the time, it’s nice to see where you can work on your fitness. Something to come back to in a couple weeks to see how you compare!
Rita Campbell on March 4, 2015 at 10:14 am

This was great! Hardest part for me is the pylo…everything was on fire after the static! You challenged me for sure!
Reply
- Ashley Dale Roy on March 4, 2015 at 10:34 am
  
  Yahoo you’re all over this! Yes those damn plyos hurt like a bitch but they work like a charm. Thanks for joining me to sweat!
Angelika Henning on March 4, 2015 at 5:47 pm

Enjoyed that one – I love a good squat!
Reply
- Ashley Dale Roy on March 5, 2015 at 5:48 am
  
  Bam
Joanna Parker on March 4, 2015 at 8:49 pm

Like yourself the lunges and the push-ups were the hardest! Im still recovering from the last workout so I imagine I won’t walk at all tomorrow ;)
Reply
- Ashley Dale Roy on March 5, 2015 at 5:50 am
  
  Way to stay on top of it regardless of a little soreness! Great work
Leslie Sansom on March 5, 2015 at 6:02 am

Awesome workout! A good start to the morning!:-)
Reply
- Ashley Dale Roy on March 5, 2015 at 8:01 am
  
  I love that you did this before work Leslie! Now you’ll be done for the day and ready to relax after work
Leah Young on March 5, 2015 at 8:08 am

This one was tough – pushed through and was still sore from Tuesday
Reply
- Ashley Dale Roy on March 5, 2015 at 8:09 am
  
  Wow good for you Leah. Glad you didn’t use that soreness as an excuse ;) Keep it going!
Kristin Collins on March 5, 2015 at 7:22 pm

I love/hate those push-ups! Topping this workout off with a complete day or your meal plan! The looks I got at work with my green soup were priceless but it is delicious!! Quinoa lasagna tonight! Thanks for an exciting way to shake off those winter blues Ashley!
Reply
- Ashley Dale Roy on March 6, 2015 at 4:52 pm
  
  You’re nailing all of this and have really taken it on Kristin!! Awesome work. Glad you’re feeling great :)
Angela Wood on March 6, 2015 at 6:22 am

Great workout!
Reply
- Ashley Dale Roy on March 6, 2015 at 4:53 pm
  
  Awesome work Angela!
Katie Baragar on March 6, 2015 at 11:34 am

Great workout! My Internet was being a b#$÷@ for some reason so I was really happy you had the workout written out…I think lol.
Reply
- Ashley Dale Roy on March 6, 2015 at 4:54 pm
  
  Haha yes! Glad you didn’t use that as an excuse to stop. You can print them out too of need be and you’re up at the cottage :)
Jackie McDonald on March 6, 2015 at 3:15 pm

Good burn!! Thanks for that!
Reply
- Ashley Dale Roy on March 6, 2015 at 4:56 pm
  
  As always Jackie, my pleasure!!
Kate Stock on March 6, 2015 at 7:17 pm

I think lunges are my nemesis!!!
Reply
- Ashley Dale Roy on March 7, 2015 at 10:38 am
  
  Haha mine too!!!
Cara Fischer on March 7, 2015 at 9:28 am

Ok, 2 down!! I’m a sweaty mess, lol!!
Reply
- Ashley Dale Roy on March 7, 2015 at 10:39 am
  
  Yeah Cara!! Way to get right on it!
Jo-Anne Harvey on March 7, 2015 at 12:10 pm

2 Down….so sweaty and legs are burning! Took Em to her exercise this morning, and got mine in as well! Thanks Ash!
Reply
- Ashley Dale Roy on March 8, 2015 at 10:53 am
  
  That’s awesome that Emily is working out and then its mom’s turn to work out! Love it
Jennifer Wiggans on March 7, 2015 at 4:24 pm

Sweat dripping …. Check!
Reply
- Ashley Dale Roy on March 8, 2015 at 10:54 am
  
  Amazing!
Ashley Chernis on March 9, 2015 at 9:00 pm

Legs are yet again burning!! Could really do the plank or push up parts but I modified for my shoulders. Thanks Ash!
Reply

Royally Fit Workout Challenge # 10

38 Comments

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