Weighted Wonder Woman – Print Workout Here
Looking to feel strong, energized and full of wonderful power? Weighted workouts are the way to do it. Follow me in this workout for a sweaty cardio session that will also shape and tighten your muscles at the same time. Today, I only need 28 minutes of your time. Let’s do this!
What you will need:
- 5-15lbs dumbells
Warm-Up
- Jumping jacks + walk outs
Do each exercise x2
Workout – 50/10
- Alternating curtsey lunges with biceps curls – Start with your feet hip distance apart and the weights to the outside of each thigh (not resting on the front of your thighs). From here, you’re going to alternate your legs behind you and slightly off to the outside of your front leg for a curtsey lunge. At the same time you’re going to do a pronated bicep curl (with palms facing out).
Modification: If it hurts your knees to take the back leg to the outside of your front leg, simply do a regular lunge instead with your back leg directly behind you in a ‘natural’ step. - Static lunge with overhead triceps extensions – Holding your lunge static, with your front and back leg equally bent 90 degrees, keep both your hips pointing forward so you have good form and a strong stance. From here, you’re going to take the weight over your head, and while keeping your biceps besides your ears, you’re going to bend your elbows so you can bring the weight down towards your upper middle back and then back up again for the ‘extension’.
NOTE: Alternate which leg you have in front holding the lunge on each set. - Shoulder press with ab crunch and knee lift, left side – Place all of your body weight on your right leg, with your knee slightly bent, and your right hand on your hip. Hold your balance on this side of your body while you do a shoulder press and abdominal side crunch with the left side of your body.
NOTE: It’s best to watch the video for the visual cues on the form for this exercise. - Shoulder press with ab crunch and knee lift, right side – Same as above on the opposite side.
Do each of these exercises for 50 seconds on and 10 seconds off for a total of 6 sets.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Thanks Ash!! Great workout….ouch!!
No problemo!
Another great workout! Any chance you could do another yoga video or a video of just stretching?
Done and done – I will have this up for you on Friday. I’m in need of a good stretch too :)
Woohoo!! Did this 1st on a Monday morning!!
(Had to work off the indulgence of the Jays game!)
So good seeing you this weekend!!
What a way to start your week! Domination. It was good seeing you too Brittney – hope you had a blasty blast!
I’m with Allison, another yoga or stretching video would be great!!! You know, for those times when we can’t move after one of your workouts…
Haha – I get it! I will do one of those for you lovely ladies this week and have it up by Friday morning.
I just loved this workout…….it took all my energy to get through it!!!!
Such a powerful workout – you finished it though! Good for you!
great workout lke always Ash!!! totally enjoyed
Dawn, so nice to hear from you and that you’re still kicking some ass!
Great workout Ashley. Loved it, the video froze up on me just at the end of the 2nd last set, but I continued on. Love weighted ones, would love to see even more of them :)
Hey Jo-Anne! Sorry about the video freezing up. Sometimes if YouTube is having and issue that can happen, but happy to hear you kept on sweating without me! I am already ahead in my videos until August, but I believe there are many weighted ones to come!! Thanks for the feedback – I love it!
Great workout to start the week with!
Lovely! Glad you enjoyed it.
Awesome! ( in an I’m sweaty and hurtin already kind of way :) ) You were right about the feeling strong part…there’s something about being aware of your muscles that makes you stand strong and proud.
I couldn’t agree more Theresa! Glad you felt it and enjoyed it! Great start to your week ;)
My house is 85 degrees (no a/c) and curtsy lunges are the devil, but I’m done! Lol whew!!
Good thing you drink lots of water!!! Hehe
I’m drenched in sweat and very sore … Great workout !!!
I love hearing that!!!
Feeling that one in my shoulders! Had to lower the weights as I went through it, but I got it done!
That’s all the matters…that you get it done!! Good work Jen!
wasn’t sure if my arms would work to type – thanks!
Yes it blasts the arms!!! Hehe
Loved it! Thanks!
Awesome!!! You’re welcome Stef!
Everything screaming near the end and holy sweaty mess!
Yuuuup!!! Lol Good work lady’! 👌
done
👌
Ow my shoulders!!
All for the shoulder caps lady!!!
Shoulders on fireeee
Oh yeah!!! 🔥🔥🔥
Done!
👌
I don’t even have to say it….you know I loved that one!
Haha thought so!!!
donezooooo
Love it!!
done :)
Yahoo!
SO after taking 2 weeks off for my wedding and honeymoon this was definitely a workout that kicked my butt!!!! Thank you! looking forward to getting back into my regular routine!
I’m sure it was worth every minute of it! Congrats Lisa and welcome back!!!
Phew!!! Got my sweat on and I can barely type my arms are shaking so bad LOL.
I know the feeling!! Hehe
Oh what a good one! I did not think the 6th set was gonna happen lol. But it did… in full force.
Unreal!!! Sneaky 6th set!
I love the accountability of posting after a workout…it really motivates me when I have every excuse not to work out. Great work out :)
Love hearing that. Glad you’re enjoying it Lynne. Keep it coming
Done. Loved the weights but my shoulders were killing me so I reduced from 10 to 5 lbs on I think the 4th set
That is A-OK Ash!! It’s meant to make the muscles tired!
That was a good and sweaty one! Thanks.
You’re welcome Anna!!
Shoulders!
Went down in weights as that one went on!!
I do feel sweaty, awesome & strong! Thanks Ashley
Un-freaking-believable! Good work Andrea!
That was an Awesome workout! I feel Fantastic :) Thanks!!!
That makes me incredibly happy Allie! Good to hear and you’re more than welcome!
Done! I love the lower body ones! (only because I’m stronger there and can actually complete without having to take breaks!)
Good stuff!! You’ll get there with the upper body stuff too, so keep trekking and soon enough you’ll be enjoying those ones as well :)
Only had time to do 4 sets but glad I didnt skip my workout altogether lol
Love how you didn’t use that as an excuse to not workout…lack of time. You sneaked 4 sets in and I bet you were sweating and feeling awesome after!!
Shoulders! They’re looking forward to a rest tomorrow.
I bet – you’ve been hardcore this week!
Only got through 4 sets. My arms were jello.
That is A-OK! You still made it! Keep working on those arms so you can hold two small children!
I was away for 4 days, so just getting to this one now. It’s amazing what 4 days off will do to you! lol Thank goodness that’s done!!
I hear you!! When I take a couple days off I feel it and desperately want it back. What a great place to be though, instead of dreading a workout!! Welcome back Catrina!
Holy Sweaty!!! Had to drop to 5 lbs on 4th set. Very shaky arms Loved the curtsy !
Im getting caught up – but you keep sending them!!! Haha
Haha yes I’m sneaky like that! Good work Karen!
First video workout in a while (woops!) and man am I feeling it, especially in the arms! Thanks!
I bet!! Try to get in two more this week and you’ll be motivated to keep going.
Back from vacation and catching up. Apparently I didn’t use my shoulders while I was away. I certainly did this morning!!
Welcome back lady!! Keep it coming this week!
Missed this one last week! All done! Thank you
Your welcome! Better late than never!
Just what I needed. Really didn’t want to do it, not feeling myself, bloated, tired etc and I know it is from the white flour etc I had today….but put my clothes on and it is amazing how much better I feel!
Thanks Ashley!
Putting your clothes on his a huge step. That’s awesome Jo! Great work!