Dropping it Like it’s Hotter Than Hot – Print Workout Here
About 4 weeks ago we did a drop set workout that I thought was going to be personally harder than it was, so I was inspired to top it with this workout. I think I nailed it. If sweat is a trophy for winning, I won first prize in this workout! Let’s do this!
What you will need:
- Yourself
- Ugi ball or rolled up workout mat
Warm-Up
- 300 reps of jump rope
Workout –Drop set each exercise from 20 reps to 2 reps in this fashion: 20 reps, 18 reps, 16 reps, 14 reps, 12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps and done!
- Bounce jump with alternating lunge jumps – Like you’re about to do a squat but without coming down all the way, ‘bounce’ in the center before you jump back into your alternating lunge positions. Hold the Ugi ball in front of your chest/stomach, but don’t hold it like you’re hugging it. Use your arms.
Modification: If you’re not a jumper and need to be gentle on your knees, do a squat with alternating backwards lunges. - Burpees – Jump your body out into a plank position, and then jump back in towards a squat position before you jump back up to a standing position. Be sure to use your legs and not your back to complete this exercise. That means you cannot allow your hips to sag when you jump out into your plank position, and you need to bend your knees and look forward when you come back up.
Modification: If you’re not a jumper and you need to protect your knees, you can simple walk your body in and out of the burpee and complete a squat at the top instead for a jump. - Skull crushers, right side – With your left leg slightly bent, and your right leg behind you about one foot, lift your right knee up to ‘skull crush’ your ugi ball or workout mat as hard as you can. Be sure to lift the ugi ball or workout mat up above your head before every ‘skull crush’.
- Skull crushers, left side – Repeat the same exercise on the opposite side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Holy Mother F’er!! I couldn’t keep up to your pace BUT I finished :)
Sweat is a dripping … Thanks
Haha you rock Jen! Two good ones in a row – you’ve nailed it!!
Great workout Ash………..I really love drop sets!!!!
Same here Petroula – happy to see you’re still giving it on here!
O.K…..that was a tough one! I stopped the video twice between sets just to get my breath! But I finished!
Yes it sure was a tough one! I was hurting for days. I’m glad to see you kept at it, regardless of a couple breaks and being so challenged! Good for you Sandra!
Still a tough one! Good start to a Sunday.
It makes me happy that you’re so committed to your workouts Sandra. I hope you had a great first week back to work!
Thanks Ash! I worked out with the bumbo as my Ugi ball again, while Evan jolly jumped! My legs are already feeling the burn! Great start to the weekend!
I did post that bumbo workout yesterday. Love that you’re doing all of this in front of your son while he works out too in his jumper! So awesome
Very hard, but got it done!
Amazing!! Good for you Jacqueline! It definitely makes it earier knowing you only have to giver for thirty minutes!
Are you mad????
It burns!
eps 16 and 14 were the hardest!! Lungs burning sweat dripping happy weekend all :)
Reps*
Sweat was dripping for sure!!! Great wotk Kristin
That was cruel and royally mean! Love you for it!
Haha amazing!! That makes me very happy Rita!
I have to admit I paused the video a few times to catch my breath!
I’ll have to admit than that not even half way through I considered turning the camera off! Lol
I am soaked, that was awesome! The burpees killed me definitely know my weak spot that I need to work on lol….. Fantastic workout.
That’s why I love my new tank “buck furpees”
OMG that was a tough one!!! thanks for the crazy workout!
Wow….that was crazy!!!! Felt like my heart was going to explode. Thanks Ash :)
The whole time I was thinking buck furpees!! Lol
Lungs on fire and dripping in sweat… Thanks!!! Phew
Those darn burpes …couldn’t keep your pace but I finished! Ugh
That was tough!! Burpees are evil! Lol
Haha yup! They sure are. I got a funny saying sent to me today saying burpees get no likes on Facebook
Bloody Hell that was tough!!! Thank for the ass kick’n Ash!!!!
Haha my pleasure Ashley!!
feeling better so thought I’d jump back in here… had to sub in some mountain climbers for some of the burpees oopsie
It’s never too late to jump on that. Great work modifying…at least you didn’t stop!!
One of the toughest, Ash! But now I should feel good all day!
Happy birthday, by the way.
Ah thanks Sandra!! Thanks for joining me today :)
Owww … definitely harder than the last drop set!!! Those burpees are killer!
Buck Furpees….lol
Dying lol. Probably cuz I’m working off all that Thanksgiving dinner from last night ? Great workout tho!
Sweat it out!!!
That was so tough. Dripping sweat! Burpees suck and I couldn’t keep up! But done.
And you didn’t quit!!! Great job!!
Omg dripping in sweat. Didn’t do the cool down, going to do another workout first ??
I saw that!!! You’re a machine!! Great job Kim! You always start your week right ??
You know it’s going to be a good one when you mutter “holy shit” after round 1. That was awful and awesome!!
And you know you’re hardcore when you don’t turn it off at that point ??
That was intense! Couldn’t do it at your pace or at your intensity – but I did it! Thanks!
You’re not supposed to yet!! Lol. Good job Eran!
That was great!!
I did NOT want to workout today.
So glad I did. Shaking!
Never regret a workout! Good stuff pushing through ??????
You are not the only one sweating!
I’m so happy to see you on here commenting!!
Super sweaty! Feeling great tho. Thanks Ash:)
anytime Jillian! I’m always down to make you sweat!
Holy crap! I probably should have saved this one for after my shower. Lol
And by after I mean before. Brain = mush
I knew what you meant!!!
Hahaha yes, yes you should!
Tried doing this after feeling a bit better since having strep throat and felt a bit lightheaded… finished half and stopped. Will try again tmrw ;)
I was wondering where you’ve been!! Hope you’re 100% soon!!
This made me sweat more than I expected :p
That makes me happier than you know ?
Still sweating it out in Africa!
You are incredible!! I bet you’re so active there and still doing this!!
Tough but good… used up those mods but still super sweaty!
Without a doubt!!!
I need to end every week this sweaty. Great motivation for the week ahead. Thank you.
I bet!! Never thought of Sunday’s like that. They’re always my rest day but I dig this idea. Love it!!
Solid sweat before I throw on a bridesmaid dress for the day! Thanks Ash!
Wow good for you!! I’m impressed you fit it in!!
classic ugi :)
Love the classics