Let’s Sweat – Print Workout Here
These three exercises are meant to work your cardio, legs, shoulders and abs. You will feel the first three the most, but don’t forget to pull those abs in while you’re working hard and sweating. For this workout, including the warm-up, I will only need 21 minutes of your time.
What you will need:
- Ugi ball or weight for resistance and a workout mat for your knees
Warm-Up
- 3 minutes of jump rope
Workout – 50/10
- Kneeling to standing ‘get-ups’ with a weighted jump squat – Like many of the exercises I decide to throw together, this one is best to watch if you want a good demonstration of what it looks like. However, what you’re basically doing is coming down to a kneeling position, standing back up, and then grabbing the weight before you do a big squat jump and repeat.
Modification: If the squat jumps are hurting your knees, do a squat pulse instead. However, if the kneeling to standing ‘get-ups’ are bothering your knees, eliminate them altogether and do squat jumps and/or pulses instead with the weight. - Alternating side-to-side standing ab crunch – Standing with your feet a little further than hip distance apart and the weight directly above your head, bend your elbows and drop your right down toward your right knee while you lift it up. Now, lift the ball back up towards the ceiling while you drop your leg, and alternate side to side.
- Bridge pose lift with a knee squeeze – Lying on your back with your knees bent 90 degrees, and your feet fairly close to your bum, place the ugi ball in between your knees. From here, you’re going to lift your hips as high as you can, while you squeeze your knees together. Drop your bum back on the ground, and repeat.
**Complete these 3 exercises for 6 sets straight
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Thanks Ash for another great workout!
My pleasure Tracey!
Awesome Ashley! Thanks.
You’re lucky you did this Antionette! I didn’t see you last night in class :p
That kneeling down is a killer!
It gets me too – you’ve done this two times now though! You’re a machine :)
It gets me too – you’ve done this two times now!
This workout is not to much fun when you are sick. But it is a great workout. Thanks Ash.
Went with this one today. Starting off this week right. Getting back into it (I know I have said this a few times)…but no more fooling around! Great sweat!!
Good job Sarah! I bet it was a good start to a good week ;)
Loved this! I’m super sweaty! That weight was super heavy by the end.
Perfect! That means you’ll be nice sore by Thursday than. Great work Patricia!
✅
Boom ?
This was my first workout in a while and it felt amazing!
I bet it did!! How are you feeling Catrina?!
I feel pretty good! Feeling a little heavy and lazy, so my motivation for exercise has been lacking but I’m trying to push myself to get past it!
Hey even if you can do some light exercise and walking, that helps too!!!
yowza that’s a sweaty one
That was the plan!!
Holy sweatballs- that was awakening!
So I guess it worked then lol
Done . Didn’t feel like working out today but pushed myself to and feel great now
Good stuff! I bet the rest of your day will rock because of it.
Dbl’d up tonight .. not sure how well I’ll be moving tomorrow! That was a sweaty one
I’m curious how you’re feeling today!!
Tough but good!
Perfecto!!
I really enjoyed that one, and the stretch after – I (not so) secretly workout just to stretch :)
That’s funny!! Can’t say I’ve ever heard that one before. Whatever bets you moving!!
That was humbling, but I got it done!
I’m so happy to see you back at it!! So exciting!!
Really enjoyed this workout. Thanks Ash
As always, you’re most welcome friend!!!
Good one! I’m a sweaty mess!
Perfect! That’s what I like to hear!!
Wow that felt great. I wasn’t going to work out after I got the kids to bed… we had spaghetti for dinner (my MIL brought it over.. we are in the middle of a kitchen reno so eating right is tough but I am trying) and I was so tired. But I made myself do it and am so happy I did. So sweaty!! Thanks, Ash!!
Honestly these are always my favourite ones. When people don’t want to do it, but they do anyways and feel fantastic. Way to go Becky. Good luck with the kitchen Reno! That’s tough for staying on track.
Great workout! that was hard! I definitely needed to focus on your words of encouragement at times because I was getting tired!
Sometimes I need the words of encouragement for myself so I totally get it lol. Happy weekend!!
Really liked that one and found the motivating words throughout really helpful. When I felt myself slowing down I would hear you say something to keep pushing and it totally worked.
Good to know!! I’m glad you liked that, and they came at the right time.
I really enjoyed this workout, move #2 made me feel strong! Hope you had a fantastic Monday!
It makes me incredibly happy when a workout/exercise leaves you feeling strong!
Was very tired today, really didn’t want to do this workout but I’m glad I did
You’ll never regret a workout right!!!
Happy Mother’s Day to me – all I wanted today was some time to myself to workout lol. The kneeling to standing was a lot harder than it looked! Interestingly enough when I concentrated on landing soft with the squat jumps and contracting my core, I didn’t feel it in my lower back, but as soon as I lost focus and landed hard, I could feel jolt/pressure (for lack of a better word) in my lower back. Hopefully you’re not cringing as you read this. I took modifications if I kept feeling discomfort.
That’s all I asked for for Mother’s Day as well Michelle! We rock ??? And yeah that’s such a great example of how much your core fires/works during jumps. I’m glad you were tuned into that.