Royally Fit Workout Challenge # 20

by | May 16, 2014 | Body Weight Workouts, Members | 54 comments

[bookmark]

Although I think it’s good for you ladies to see me struggle when I do the workouts (I know you all secretly enjoy it) I really did feel like a total wimp during this workout! My hope is that you kicked my ass and you can tell me about it in the comment box below. Ok, enough with that, let’s do this!

Disclaimer – The video camera shut off during the beginning of my fifth set, BUT I DID FINISH THIS WORKOUT. Instead of doing this torture again from the beginning for the video, I decided to just leave you all to your own device to finish it off and stretch. I know you can do it!

What you will need:

Yourself

Warm-Up

3 minutes of jump rope

Workout – 50/10 (50 seconds on and 10 seconds off)

Squat pulse and jumps (3 pulses and a jump) – With your feet hip distance apart and your back as straight as you can keep it, drop your butt for 3 pulses and then jump on the fourth count. Make this jump explosive and like always, land low, soft and quietly.
Modification: If you’re not a jumper and you’re looking to protect your knees, instead of doing the jump on the fourth count, do a full squat instead.
Runners lunge and hop, right – With your right leg in front, take your left leg straight back as far as you can (like you’re a runner about to take off in a race) and then jump your right foot just a little off the ground while you draw your left leg back up and in towards your chest. Repeat.
NOTE: Be sure to keep your back as straight as possible by looking forward and pulling your abs in tightly.
Modification: If you’re not a jumper and you’re looking to protect your knees, instead of jumping your right foot while you bring your left leg up, just lift your body up and keep your foot planted.
Runners lunge and hop, left – Same as above but on the opposite side.
Jump rope – Do some jump rope to work out all of the lactic acid you feel building up in your legs. If you don’t have a jump rope, there’s nothing wrong with simulating the jump rope activity or marching on the spot. Just keep moving!

*Complete these exercises for 5 sets without a break. Have fun!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy,
Ashley Dale Roy

[et_pb_blog_extras blog_layout="block_extended" posts_number="3" include_categories="273,280" excerpt_length="90" show_categories="off" _builder_version="3.20.2"][/et_pb_blog_extras]

54 Comments

Tracey Cavanagh on May 19, 2014 at 10:53 am

ahhh, ok, I said the f-word many times in that one!
Reply
- Ashley Dale Roy on May 20, 2014 at 7:58 am
  
  Hahaha I hear you! It was a hard one, and swear words help!
Allison Hobe on June 30, 2014 at 7:21 pm

that’s killer!!!!!
Reply
- Ashley Dale Roy on July 1, 2014 at 7:30 pm
  
  Totally! Happy to see you’re back at it Allison!
Rufaida Ansari on September 8, 2014 at 8:02 pm

heart rate was sky high on this one, woowzers! legs burned, but felt great after…thanks ashley!!
Reply
- Ashley Dale Roy on September 9, 2014 at 8:48 am
  
  Amazing! Glad you felt the burn and amazing afterwards ;)
Amber McAdam on October 28, 2015 at 8:28 am

I’m not speaking to you. :P
Reply
- Ashley Dale Grant on October 28, 2015 at 1:04 pm
  
  Haha this is OK after a workout!!
Patricia Best on October 28, 2015 at 8:34 am

Holy crap! My legs are burning and I’m dripping sweat! Amazing!
Reply
- Ashley Dale Grant on October 28, 2015 at 1:04 pm
  
  It is a pretty crazy workout!! Happy 8 months to your little guy!
Heather Byers on October 28, 2015 at 1:15 pm

Ughhh…F word and more! Done…with modifications…my knee looks like a football with this lovely weather we are having!!! How are your toes Ashley??? lol
Reply
- Ashley Dale Grant on October 28, 2015 at 8:34 pm
  
  If your knee is swollen make sure you ice it…in the meantime swear as much as you need while sweating! My toes are OK lol
Ashley Savage on October 28, 2015 at 2:48 pm

Are you trying to kill me lol
Reply
- Ashley Dale Grant on October 28, 2015 at 8:34 pm
  
  It comes from a good spot ..I swear!!!
Jennifer Wiggans on October 28, 2015 at 5:49 pm

Friggin legs are dead!
Reply
- Ashley Dale Grant on October 28, 2015 at 8:34 pm
  
  Yup!
Kaitlin Keefer on October 28, 2015 at 5:58 pm

Bubble butt, bubble bubble bubble butt
Reply
- Ashley Dale Grant on October 28, 2015 at 8:34 pm
  
  I wish there was an emoji for a great butt!
Patricia Patricia on October 28, 2015 at 6:50 pm

Omg my kegs were already dead. This killed
Reply
- Ashley Dale Grant on October 28, 2015 at 8:37 pm
  
  I know right!? Its evil!
Brittney Boone on October 28, 2015 at 7:36 pm

Thanks Ash, pretty sure I’ll be sleeping in the basement tonight since I physically cannot walk up the stairs.
Reply
- Ashley Dale Grant on October 28, 2015 at 8:38 pm
  
  Haha tell Jeff to piggy back you up to a comfy surface!
Ashley Gabel on October 28, 2015 at 7:45 pm

Wow that was tough. I’m sweaty. Thanks Ash.
Reply
- Ashley Dale Grant on October 28, 2015 at 8:38 pm
  
  It is a toughy! You’re welcome Ash!
Kim Judd on October 29, 2015 at 9:17 am

Omg… Done !!! Going to Hurt tomorrow.. Lol
Reply
- Ashley Dale Grant on October 29, 2015 at 10:38 am
  
  Good pain though right! Its like a badge of honour!
Katie Holland on October 29, 2015 at 9:28 am

Claire and I just finished this one…. heart is pumping, sweat is dripping! Legs are burning , stairs are our enemy
Reply
- Ashley Dale Grant on October 29, 2015 at 10:45 am
  
  Nice work!! Hopefully you were able to make it upstairs for some food! Haha
Jennifer King on October 29, 2015 at 4:45 pm

Done! Legs are done too!
Reply
- Ashley Dale Grant on October 29, 2015 at 9:02 pm
  
  Perfect!
Lisa Zapfe on October 29, 2015 at 5:41 pm

Don’t know how I am going to stand tomorrow lol thank you!!!
Reply
- Ashley Dale Grant on October 29, 2015 at 9:02 pm
  
  You’ll walk with stagger…it will be cool!
Bobbi Wignall on October 29, 2015 at 5:45 pm

Burn baby burn!! That was painful, but in a good way :-) Thanks Ash!
Reply
- Ashley Dale Grant on October 29, 2015 at 9:03 pm
  
  Excellent! You’re welcome Bobbi!
Kristin Goodwin on October 29, 2015 at 9:08 pm

Owww my quads…
Reply
- Ashley Dale Grant on October 30, 2015 at 6:22 pm
  
  I bet right about now, almost 24 hours later, you’re saying a little more than owww. Swear words help!!! LOL
Jennifer Minnie on October 30, 2015 at 9:14 am

In lieu of this one; I had a session with Nicole on Thursday. :) I let her kick my butt mid-week.
Reply
- Ashley Dale Grant on October 30, 2015 at 6:23 pm
  
  I’d say that is just as good, if not better! Good work Jen, so happy to see you back on track ;)
April Patch on October 30, 2015 at 7:59 pm

Better late than never! My legs were burning!
Reply
- Ashley Dale Grant on October 31, 2015 at 9:12 am
  
  Most definitely! You rock April!
Angelika Henning on October 31, 2015 at 8:33 am

Breathless and sweaty!!
Reply
- Ashley Dale Grant on October 31, 2015 at 9:12 am
  
  Happy and content!
Jillian Churly on October 31, 2015 at 10:14 am

Please never post that again Ashley! I was horrible. I am a sweaty mess. Thank you!
Reply
- Ashley Dale Grant on October 31, 2015 at 10:27 am
  
  Haha although I try to make every video just a little different, I can’t make any promises LOL. Thanks for joining me today. Happy Halloween!!
Chantal Doucet on October 31, 2015 at 10:34 am

Done
Reply
- Ashley Dale Grant on October 31, 2015 at 10:36 am
  
  Nice! ✋
Roxanne Crooks on October 31, 2015 at 6:24 pm

done thanks for the warning about theshort tape.
Reply
- Ashley Dale Grant on October 31, 2015 at 8:28 pm
  
  No problem!
Andrea Was on October 31, 2015 at 7:29 pm

Done workout challenge #10 while out of town and I plan to complete #11 before the end of the weekend!…..and manage to fit this in while out of town
Reply
- Ashley Dale Grant on October 31, 2015 at 8:29 pm
  
  This is dedication Andrea. I’m impressed!
Kristin Collins on November 2, 2015 at 7:39 am

my ankle last week at vball so kept my workouts in the water! What a crazy cardio return ! Now to catch up to this Monday’s workout!!
Reply
- Ashley Dale Grant on November 2, 2015 at 8:42 am
  
  You’ve been beat up by Volleyball lately! You must push hard! Have fun playing catch up!
Ashley Siciliano on November 2, 2015 at 2:09 pm

good sweat!
Reply
- Ashley Dale Grant on November 2, 2015 at 5:54 pm
  
  That’s what I like to hear!

Royally Fit Workout Challenge # 20

54 Comments

Submit a Comment Cancel reply