Short and Sweet – Print Workout Here
Today the entrée is yourself, with a side of working hard. I want you to give it with everything you’ve got today. I mean 100% effort behind every single set, every single rep, every single minute, and every single second. This workout is short and sweet, so you have no excuses ladies. Let’s do this!
What you will need:
- Yourself
Warm-Up
- 3 minutes of jump rope
Workout – 50/10 (50 seconds on and 10 seconds off)
- Charlie Angle jump lunge and twist – With your arms over your head, make a Charlie’s Angle ‘gun’ by interlocking your fingers together and straightening out your arms. From here, while you’re in your lunge position, you’re going to twist over the thigh that is in front with your arms. Lift your arms back up, and jump switch your legs into a lunge with the opposite leg in front, and repeat.
Modification: If you cannot jump switch your lunge, I would like you to step your back leg back up to center, and then switch your opposite leg back into a lunge.
- Around the world push-up – With your hands nice and wide, drop your body to the right while you bend your arms and do a push-up. Come back up in the center, and then repeat on the left side.
Modification: Please use your knees as a modification if you cannot comfortably do the push-up low and controlled with hips level with your shoulders. - Low plank with lateral straight leg kick outs – Down on your elbows in a plank position, alternate your legs straight out to the side and back to center for a deep core workout.
Modification: Drop down to your knees and continue with the lateral straight leg kick outs if you cannot keep your bum down and body forward so your shoulders are directly over-top of your elbows.
Complete these exercises 5x through without break
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Thanks Ash! Quick but intense!
Last week’s was A KILLER, too. OUCH.
Thanks Ash for another great sweat session, I did this workout and then took your advice because I had some more energy to burn so I did the February 7th workout as well. My legs and are are shaky and tired but I feel awesome so thank you.
You are so awesome Dawn! You really are giving it 100% every time you workout. I love it!!!
opps that was suppose to say legs and arms are shaky
Hehe not to worry!
enjoying another great swet session with you this afteroon, wasn’t able to fit in two today but hey one is better than none. Have a great day
quick, but efficient workout! thanks Ashley :)
Woohoo! You’re on a roll!
Holy shoulders.
Haha yup!!
I meant to comment on this one yesterday — I really like working on my shoulders so I loved this one!!
Excellent! Wedding dress shoulders!
All done!! Finished it off with Nicole’s 10 min butt workout :)
Nice work Catrina! Back on track with your morning workouts!
Those around the world push ups are intense! Finally discovered that I’m dealing with ab separation after pregnancy so did inverted chair pose and side planks instead of regular planks. …is that ok? Or should I still do regular planks?
They most definitely are! You’ll be feeling them tomorrow. Did you check out Nicole’s ab separation video? Will give you some other great ones to work on. What you today is great though! Depending on how bad the ab separation is yes you don’t want to do planks, so glad you found that out!
Finished. Still sore from Monday’s workout, plus I did 5,000 steps on the treadmill as a warm-up. Feeling great that’s it’s only 9:20am and have started my day off right!
Nice work Amber! What an awesome warm up AND what a great start to this months challenge. You’re doing awesome!
That was definitely tough! I had my “aha” moment while I was working out. As I was setting up I thought I don’t want to do this but I will half ass it and get it done. Then while I was workingout I realized that even two perfect lunges are better than 20 half assed ones and how do I expect to get stronger doing anything half assed? And that applies to all areas of life. Although I don’t expect perfection all the time because no one is there is definatly room for improvement.
Michelle what an incredible “aha”. I couldn’t agree more. Give it your all every day in life. Some days it can look half ass, but as long as you’re giving it your best you’ll be way more proud of yourself. And for the lunges… ALWAYS quality over quantity!
Holy cow shoulders! & I just did modified. Loved how quick & intense this was.
Perfect Katie! What a great start to the challenge you’ve made already!
Done . What’s great workout. My shoulders are on fire ..
Perfect! Quick and efficient can still make you burn. Nice work!
so sweaty…. and my oblique’s….. ouch
Nice!! Love working the side abs.
Yea shoulders are dead. Very good and quick workout. Definitely worked up a sweat!!!!
Yay! I’m so happy to see you did this Claire! Nice work woman!
Sweaty mess with some screaming shoulders!
that was tough, just not feeling it today! push ups were rough even though i did it from my knees, Done!
Roxanne be proud you did it! So easy when you’re not into yo find an excuse so congrats!
This one was a struggle for me I have weak shoulders due to an old rotor cuff injury. But I made it through and am a royally sweaty mess!
Oh yeah definitely watch those shoulders! Glad you modified and still got sweaty!
woop woop love those quickies ;)
Haha me too! Quickies are awesome!
Awesome fast and sweaty. Shoulders sore from Monday and class yesterday.
Definitely take a rest Friday so you can still clean peoples teeth with your arms! Hahahaha. Good work Pat!
done! that killed my shoulders!
Lovely! Completed and burning, that rocks!
Love the quick workout!
Totally, as long as you’re sweaty I’m happy. Doesn’t take a lot of time.
My shoulders are crying! Even with modifications!
Perfect! I like that!
Sore from last nights UGI class but pushed through it! :)
Good for you Sarah! That’s hard to do!
Done….felt that one!
Yahoo! What a way to start your day. Good work!
Great start to the morning – thanks!
Bobbi look at you go! Totally back on track. You’re awesome. Enjoy your day!
All donI def harder then I thought it would be
Yes those 18 minutes can do some serious damage! Good work though Ash!
I got through this one today and holy arms I’m shaking. Definitely struggled and had to take the modifications for the workout. After having fallen out of my pattern for the last 3 week and fighting a cold for the last week and a half I was delaying the inevitable struggle through my first workout back. Glad I toughed through it, even with the modifications. Looking forward to re-establishing my routine!
It’s funny what 3 weeks can do in regards to strength, but you’ll respond even faster this time and will feel awesome getting back into routine. I can’t wait to help you get there!
Quick but awesome, feeling sweaty!
Super!! Sweaty means it’s a successful workout. Good push Carly!
Shoulders are burning!! Nice and quick though and glad to be done!
Cara what a start you’ve had this month!! LOVE IT!! Awesome work lady!
Liked the fact that it was nice and quick. Had a good shoulder burn going even though I did the push up and planks on my knees . Still sore from the last workout :-/
Hey there’s an awesome goal Rhonda, to get to a point you can do ten push ups on your toes! You’ll get there, and there’s nothing wrong with being sore. Its a friendly reminder that we worked hard!
This wasn’t my best 18 minutes but I kept moving! My shoulders are pretty toast from Sun to Tues still and my family was distracting lol! I’ll follow up with a mini to make me feel better!
Nice!! You’re on such an awesome roll! Swing those arms large today…it will help to work out the soreness lol
Not my best effort, but all done
Looking forward to tomorrow’s workout.
Hey not every workout can be 100% effort. As long as you try, I’m happy! Go heavy with today’s workout. I think you’ll like it!
Okay so my first workout is done! I thought 18 minutes wouldn’t be to tough I was wrong.. going to feel that tomorrow!
Yahoo!! You accomplished your first workout Casee. Nice work!! Have fun feeling the fruits of your labor!
I love a quickie…feel fantastic!!!
Haha me too! Love seeing you comment and dominate 2016 Allie!!
Done! I love that this was short in time but still a tough workout! Definitely used some mods on this – still very effective!
P.S. Ash, you have fantastic legs – something to strive for!
I love me some short but tough workouts! They’re my favorite!
And thanks for the compliment Carley!! We all have favorite/least favorite parts of our body and they are definitely on my favorite list!
Done :)
Sweet deal! Have a great weekend friend!
Had a busy week and catching up on my workouts!
Done! Missed Wed.’s class so my body needs to sweat! Going to do the butt workout now;)
Awesome glad I could help fill in the gap for you ;)
Done! As Em would say BAM WHAT!!!!…thanks Ash.. perfect length for today!
Haha that’s pretty cute of her. Glad you enjoyed!
First workout of the week!! 2 more to go!! Lol #goals
Yahoo!! Double whammy tomorrow? I see you Tuesday!
That was a good one! Worked up a sweat and my shoulders are on fire!
Perfect ☺ That’s what I wanted!
That was a great quick one to get back at it after a week in the sun! Thanks Ash!
Done!
Nice!! Welcome back from your trip :)