Power Workout – Print Workout Here
These 4 exercises utilize your major muscle groups and really get your cardio going. Not only are you going to be dripping sweat when you’re done, but you’re going to feel stronger, tighter and leaner; guaranteed! Today I only need 23 minutes of your time – including warm-up! Let’s do this!
What you will need:
- Yourself
- Kettlebell or weight
- Chair, couch or sturdy bench
Warm-Up
- Jump rope
Workout – 50/10
- Kettlebell swing – Using either a weight or a kettlebell I want you to do a wide leg squat without dropping your back (keep looking up!) and then swing the weight up towards your chest level using all your leg, ab, and arm strength.
- Alternating weighted step-ups (alternating the weight from hand to hand) – Using only one weight, do a step-up on the chair making sure that your whole foot including your heel is on there. Step back off the chair, switch the weight to your opposite hand, and then step-up with your opposite foot. During this take your opposite leg straight out behind you for a little bum squeeze and lower back contraction.
NOTE: Be sure to really pull your abs in and your hips pointing forward when you kick your leg back. - Alternating weighted bent over back rows – With your front leg in a nice deep lunge and your elbow resting on top, take your opposite leg right behind you so it’s straight and do 4 back rows with your opposite arm. Using your core, step back up to standing, and then switch sides to repeat another 4 back rows.
NOTE: Make sure every time you stand up to switch sides, that you have a straight back and you use your core. - Push-ups with mountain climbers – Just like it sounds ladies! Do one push-up followed by two mountain climbers.
Modification: Use your knees for both the push-ups and mountain climbers or just the push-ups. Whatever you choose, make sure you’re pushing yourself out of your comfort zone!
**Complete these 4 exercises for a total of 5 sets.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Just what I needed today :)
Yay! What a way to get the weekend started yesterday Jo-Anne :)
I did this workout on Saturday………loved it so much I did it again. Dripping sweat!!!!!,Thanks Ash. :)
Haha awesome work Petroula! Dripping sweat equals SUCCESS!
Thanks Ash…great sweat!
This is a really good one, I am sweating buckets. I even brought you to Tennessee with me Ash. Thanks for a sweaty workout I feel energized I am ready to start my day.
This is a first Dawn! Thanks for taking me along to Tennessee with you. I feel honoured to help you get your sweat on while you’re there!
More kettlebell!!
Its just too damn awesome to pass up!
This one really kicked my butt! New favourite!
Amazing! That rocks!
i couldn’t find my weights so I used my baby. We both loved it!
Haha working with your daughter is harder than weights so good job!!
Powerhouse!
You’re a powerhouse! Good work Kate!!
DONE!! Felt great to be back. Thanks for posting that pep talk today :)
Yes so pumped to see your comment and that you worked out! Email me anytime you need a pep talk! I’ve got your back!
Sweaty, stinky success! WOW
Sweaty and stinky success for sure! 💪
Wow! That was a sweaty one! Felt great!
Look at you go! On a roll! Love it!
Woooo lets go blue Jays I’m fired up now after those two sweaty workouts!!!
You rock! Yahoo!
Sweaty mess…and I love it!
Me too!
YES!!! Drip…drip..drip
Perfect!
Jays win! Got my sweat on during post game interviews! Lifted heavy! Fantastic night! Only drawbacks: 1. Need to shower during remainder of interviews 2. Cameron coached me that standing on a chair wasn’t safe lol.
Yahoo Jays!! Glad you enjoyed it. Please high five Cameron for me….he’s right! Lol
loved this oNE!
Awesome!
Done 6 sets :) Thanks Ash!!
Good work!
Good thing I was planning on washing my hair tonight ;)
Haha that was me yesterday….didn’t want to wash my hair but sweat so bad I had to. Glad I got you so sweaty ;)
October Challenge is officially my fave!! My body has literally been craving a workout all day. Even though I didn’t get finished my work until 9pm tonight I just couldn’t resist sneaking in a workout before getting ready for bed. Now, after about three sets I was seriously reconsidering…but I finished it and am now soaked in sweat and ready to have a nice shower before bed. Thanks for continuing to kick my ass!!
You are on fire right now Bobbi!! I cannot wait to find out how you feel after another week! Thanks for pushing with me, its an honour!
Holy crap that kicked my ass! LOVED it. My new fav for sure. Thanks Ashley.
Wonderful! Clearly I’m going to have to do more chair workouts…been a great hit!
That was great:)
Awesome stuff!!
great workout!!! definitely needed that!!!
Thank you
You’re welcome Lisa! I see that you’re pregnant with your second child! Congrats lady and good job on staying active. Email me if you have any questions along the way. Both Nicole and I are pre and post natal specialists.
That was just what I needed. I honestly did not feel like but so glad I did because as always I feel 100% better :)
You’re awesome! Where there’s a will there’s a way!
Great workout as usual! Thanks Ashley
You’re welcome Andrea! Have a great weekend!
You are a machine!
I can say the same about you!
very manageable work out, lots of sweat! good combo!
Awesome work!! Happy Friday Ash!
Good one now no time for shower lol poor work peeps lol
done late’s better than never.
👍
That was a great workout to start off my weekend! Thanks Ash
Awesome! Thanks for joining me 💪
Needed this on a lazy Saturday! Really liked the step ups :) Thank you
Nice change right! Perfect weather for a lazy day but glad you snuck some movement in there.
Yahoo sweaty. Needed this after sitting in a course for part of day. Sweat done and meal prep done. Ty Ash
I bet you feel like you’re ready to take the week on now! Good work Pat!
Done done done
Sweeeeeet
Awesome sweaty workout. Great way to start the day. Thanks Ash.
Done that was s challenge. Great sweat. Ty ash.
You’re welcome!!! Hope you enjoyed your Holidays!
Awesome! Great sweat going today after a walk in the sun! Thanks Ash!
Yeah, what a beauty day out! Awesome call on the walk :)
Done! Definitely need to get a 15 or 20lb kettlebell – would have helped me maximize the exercises I can do. Thanks – Needed something to get myself up and moving today so this was a great motivator! :)
Perfect!! Love hearing that you’re increasing your weight too. #StrengthGains
Perfect mid-week workout! Feeling sweaty and good! Thanks Ash
Perfect!! Hope you had an awesome Holiday Andrea!
Love the kettle bell work out
Me too, they always work!!
First work out post xmas…. felt great! Thanks, Ash
I bet it did!! Sweat out some of the good stuff ;)
That was a goodie! Even surprised myself and did full push ups for sets 3 and 5 which made me feel strong and super grateful for finding this kick ass program! Seeing and feeling the results is super rewarding. Can’t thank you gals enough!
Honestly, hearing that you’re becoming stronger makes me so damn happy!! Pumped you’re enjoying the program, but we should be thanking you for being so committed. You’ve been kicking ass!
Super sweaty and feeling great! Thank you!
You’re most welcome. I’m impressed you’re getting up and doing these on your holidays #dedication
I’ll be saving this one. A good sweaty mess. Thank you!!
Amazing that’s what I like to hear!!
Just what Sienna and I needed today :)
You’re such an awesome Mom Joelle. Great influence on your daughters
Yes felt really good about this one. I got a 10 lb kettlebell for xmas too! I was hoping mommyfit would be offered again in bowmanville but I signed up for rec centre mommyfit for now. Let me know when it comes again!
Mommyfit is open again in Bowmanville again silly!! January session starts in two weeks. Nicole would love to see you and meet Belle. Glad to hear you’re doing something though. You rock.
Done !
Boom!!!
2 of 2! RF double header to end 2016! One to finish in the morning & report and that’s a wrap on month 16! Months 17 to 28 are gonna rock!
They sure are!! Good work woman!!
Happy new year! Great workout. I resolve to balance work and life a bit bettter in 2017. That means fitting more workouts in!!!!
Love it!! Let’s do it. Happy New Year!!