Royally Fit Workout Challenge # 16

by Ashley Dale Grant | Apr 18, 2014 | Body Weight Workouts, Members | 49 comments

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Drop it Like it’s Hot
Print Workout Here

Drop sets can be a lot of fun, and a great way to diversify your workout library. There are lots of ways you can do them, and today is one of my favourites. We are only focussing on two exercises, and making our way down from 20 reps to 2 reps for each one. We complete both exercises for 20 reps, and drop down by 2 numbers, making the next set 18 reps, then 16 reps, and so on….until you finish up with 2 reps each. Let’s do this!

What you will need:

Yourself

Warm-Up

3 minutes of jumping jacks

Workout – Complete both of the exercises below for a total of 20 reps, 18 reps, 16 reps, 14 reps, 12 reps, 10 reps, 8 reps, 6 reps, 4 reps 2 reps.

Squat and alternating backwards lunges with two pulses each time – Your goal here is to stay nice and low in your squat and lunge so you’re constantly flexing your muscles. Do two pulses in a squat position, and then step back into a deep lunge to complete two pulses there as well. This is one rep. From here, you’re going to come back up to the squat position to pulse, and then complete another rep on the alternate side in a lunge.
High plank alternating mountain climber pulse – In a high plank position (hands on the floor underneath your shoulders), draw your knee in towards your chest and pulse it there twice before you switch sides.
Modification: You can always do the mountain climbers on your knees if your shoulders get tired or your back needs a break. Just keep moving!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy,
Ashley Dale Roy

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49 Comments

Wendy on April 23, 2014 at 8:27 am

Thanks Ashely! I love drop sets…… ;)
Reply
- Ashley Dale Roy on April 23, 2014 at 8:43 am
  
  You’re more than welcome Wendy! Are you still coming tonight to class? You’re a machine if so!
Wendy on April 23, 2014 at 9:29 am

Wrong Wendy ;) I live in Peterborough so I just do the online ones. (I am Sandra Thomas’ daughter)
Reply
- Ashley Dale Roy on April 25, 2014 at 8:56 am
  
  Now I remember! Sorry there are two Wendy’s doing the online training. So pumped that you’re keeping up with the training and working hard. Like Mother and daughter!
Tracey Cavanagh on April 24, 2014 at 5:08 pm

Quick…..BUT INTENSE!! Thanks Ash.
Reply
- Ashley Dale Roy on April 25, 2014 at 8:56 am
  
  You just love those drop-set ones don’t you Tracey! I love how you’re keeping up with your regular workouts. You rock.
Tracey Cavanagh on May 1, 2014 at 9:25 am

Thanks Ash…this short BUT INTENSE one is a great option!
Reply
- Ashley Dale Roy on May 1, 2014 at 10:17 am
  
  You loved it so much you did it again! Right on!
Tracey Cavanagh on May 13, 2014 at 6:54 am

….and AGAIN ..lol (great for early mornings before work)
Reply
- Ashley Dale Roy on May 13, 2014 at 11:39 am
  
  Hahaha – amazing! I absolutely LOVE morning workouts. I bet it was the best start to your day!
Dawn Phillips on May 20, 2014 at 6:32 pm

Great workout ash! I totally enjoyed it, my legs are sore but so worth it.
Reply
- Ashley Dale Roy on May 21, 2014 at 7:54 am
  
  Dawn, you blow my mind with your dedication. So happy you’re enjoying the workouts!
Rufaida Ansari on October 26, 2014 at 4:28 pm

This was so quick but amazing! Thanks Ashley :)
Reply
- Ashley Dale Roy on October 27, 2014 at 1:44 pm
  
  SO happy to see you snuck this in over your weekend Rufaida!
Krista McLean on May 21, 2015 at 12:41 pm

Just did this! Between this one and yesterday, my legs are like jelly. I’ll be sore tomorrow.
Reply
Raya Ayer on February 22, 2017 at 8:54 am

Thanks for the quickie!!!! I have to still do Mondays later today so this worked out just fine for me. Lol
Reply
- Ashley Dale Grant on February 22, 2017 at 9:44 pm
  
  Look at you go Raya! You’re on a roll ;)
Ashsavage on February 22, 2017 at 10:03 am

good burn…legs jello will do challenge once that calms down haha
Reply
- Ashley Dale Grant on February 22, 2017 at 9:44 pm
  
  I have no doubt you did!!
Nicole on February 22, 2017 at 3:46 pm

Thanks for pulsing my life !!!
Reply
Andrea Was on February 22, 2017 at 6:03 pm

For a short little workout, it was still intense! Thanks Ash!
Reply
- Ashley Dale Grant on February 22, 2017 at 9:44 pm
  
  For a little short girl, I can be intense! Haha, just be silly. You’re welcome Andrea.
Becky McDougall on February 22, 2017 at 6:51 pm

Quickie but goodie. Thanks, Ash
Reply
- Ashley Dale Grant on February 22, 2017 at 9:45 pm
  
  Amazing stuff Becky, you’re welcome!
Patricia Best on February 22, 2017 at 7:07 pm

My legs are burning!!! Awesome quickie!
Reply
- Ashley Dale Grant on February 22, 2017 at 9:45 pm
  
  That’s what I like to hear!!
April Patch on February 22, 2017 at 7:28 pm

Happy this was short as I have 3 long ones still to do this week to round out the month!
Reply
- Ashley Dale Grant on February 22, 2017 at 9:45 pm
  
  You have 7 days until the months end. You can do it April!!
Ashley Gabel on February 22, 2017 at 8:07 pm

Short and sweet. Thanks Ash.
Reply
- Ashley Dale Grant on February 22, 2017 at 9:45 pm
  
  Anytime Ash, you know I got your back!
Amanda Savoy on February 22, 2017 at 8:47 pm

Holy that hurt with legs hurting already from Mondays video. Sweating like crazy!
Reply
- Ashley Dale Grant on February 22, 2017 at 9:46 pm
  
  So happy to see you comment! So happy to hear you got two awesome sweat sessions in so far this week.
Kristin on February 22, 2017 at 8:59 pm

Because this was short I did the extra leg challenge and butt exercise on Instagram. Feeling strong!
Reply
- Ashley Dale Grant on February 22, 2017 at 9:47 pm
  
  You have no idea how happy it makes me to hear you’re doing the challenges! Thanks Kristin!
Amber Ashton on February 22, 2017 at 9:19 pm

Quick and dirty. Thanks Ash!
Reply
- Ashley Dale Grant on February 22, 2017 at 9:47 pm
  
  “That’s what she said”. Hahahahaha. Awesome work Amber!
Kim Judd on February 23, 2017 at 9:56 am

Love this kind of workout ???
Reply
- Ashley Dale Grant on February 24, 2017 at 10:14 am
  
  Unreal!! Thanks Kim!
Jessica Hambleton-Bojda on February 23, 2017 at 11:55 pm

done!
Reply
- Ashley Dale Grant on February 24, 2017 at 10:14 am
  
  That is one late workout! Well done lady!
Nicole King on February 24, 2017 at 12:16 pm

Done. I was all set to do today’s booty workout and the little guy woke up from nap. So I went back and did this quickly while he played instead. Super sweaty. Mind you I forgot to take my sweatshirt off after warm up. Haha. Happy Friday!
Reply
- Ashley Dale Grant on February 24, 2017 at 8:54 pm
  
  Sweatshirt workout, that’s hardcore!! Love the flexibility to workout no matter what.
Steph Richardson on February 25, 2017 at 12:07 pm

Wowzers. Loved it. Thank you
On to Friday
Reply
Tracy Neziroski on February 25, 2017 at 3:29 pm

That was great and it flew by! Now I’m going to try and tackle the 25 Minute Drop Cardio Blast Workout!
Reply
- Ashley Dale Grant on February 25, 2017 at 7:30 pm
  
  A great one to pair it with!! Awesome work Tracy!
Kim Ruis on February 26, 2017 at 9:14 pm

I love drop set workouts!
Reply
- Ashley Dale Grant on February 27, 2017 at 7:03 pm
  
  Me too! So happy you agree.
Angelika Henning on February 27, 2017 at 8:52 am

Thanks for this one. did it Saturday and am always so happy when I get to 2 reps!
Reply
Kristina Bergeron on February 27, 2017 at 9:07 pm

Done
Reply

Royally Fit Workout Challenge # 16

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