Body Weight to Make You Feel Great! – Print Workout Here
These body weight workouts don’t look like much work, but I must confess, this one really beat me up! However, I survived, and so will you. Let’s do this!
What you will need:
- Yourself + jump rope (optional)
Warm-Up
- 3 minutes of jump rop
Workout – 50/10
- Squat and heel lift – Take your legs a little wider than hip distance apart, sink down into a low squat, and when you come up lift your heels so you go up onto your tip toes. Squeeze your butt and your quads and then come back down so your whole foot is on the ground before you go back down into your squat.
- Push-ups with side plank – Take your hands nice and wide so you can really hit your chest here and have good balance for your side plank. Go as low as you can into your push-up, and then when you come up, turn your body into a side plank and lift your hips as high as you can so you can feel the oblique contraction.
Modification:
Level 1 – Leave your knees on the ground for both the push-up and side plank
Level 2 – Leave your knees on the ground for the push-up only
Level 3 – Come off your knees and use your toes for both exercises. - Diamond jumps – Jump up as high as you can and touch your toes together in the air. Land as low as you can so you’re nice and soft on your knees.
Modification: If you need to eliminate the jump, go down into a squat and when you come up alternate touching your foot in your inner thigh to create the diamond shape. - Sawing plank – In a low plank position (elbows directly underneath your shoulders) push your body forward and back using your toes, so your shoulders go past your elbows towards your hands. Do this without dropping your hips and keeping your abs in nice and tight. If you feel anything through your lower back, you’ve gone down too far with your hips, or you’re ‘sawing’ too far.**Repeat these exercises for 50 seconds on and 10 seconds off for 6 sets each without a break.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
This workout killed me. I was hurting by set 3 and dead by set 4. Thanks so much Ash!
You’re a machine Melissa – and you had to workout the next day in class!!
I agree with Melissa! I was covered in sweat after!
BAM – workout success!
Another good one. 6 sets!!!
I have kept to my 3 times a week summer challenge.
Thanks, Ashley.
Excellent stuff, good for you Sandra! Great to hear you’re hitting your personal summer challenge!
dripping like crazy, this was killer! Thanks Ashley!
You are killing it Rufaida! I am so proud of you. Looking forward to going over your food journal today.
Done and Done! Just because you are on vacation doesn’t mean I get a break!
That’s the attitude Lindsey! Although I’m sure Ashley’s working up a sweat too even though she’s on her honeymoon! :)
so I came back to this workout, and felt waaaay more stronger than I did the first time :) thanks Ash!!
Excellent! Good for you Rufaida!
Done
Unreal! Good job!
Good way to start my Monday morning. Dripping sweat and shaking all over. Thanks Ash:)
Haha that sounds intense and it’s my pleasure Dawn!! Thanks for joining me.
Twice this week for this exercise even the second time through I am shaky and sweaty but it is a great workout. I feel stronger every time. Thanks Ash
Wow this is a tough one to do twice! Good for you Dawn – sweaty but stronger.
Could barely finish – this is one sore girl! Happy spring!
Soaked in sweat AGAIN!
Did your 21 min workout posted yesterday on FB and my ass hurt this morning
Happy Friday Ash
This was a challenge! Had to repeat “suck it up Sally” once or twice., but still dripping sweat!
Haha amazing
Out of breath and sweaty!! Great workout!
Yes perfect!
sweaty sweaty! great start to the day!
Awesome workout! dripping yet again. Have to admit had to pause once on the diamond jumps, but the more I did them the stronger I felt with them :)
Thanks Ash!
A good one to come back to and dominate!
Your commentary for the diamond jumps each round made my day! “Diamond jumps, not my favourite, probably not yours but we’re doing it” hahaha in my opinion diamond jumps>burpees lol great sweat!
Haha I never really watch the videos and I definitely don’t edit them to make them perfect so glad you were able to giggle and struggle through with me!
That was TOUGH! Holy sweaty Batman.
But done :o)!!
What a way to wrap up your March break! Love it!
I’m dripping in sweat!!! It’s never boring with you Ash.
That makes me very happy !
Got it done! Also, realized I forgot to put on deodorant this morning! Haha! Good thing I’m at home. Thanks for the great workout Ashley:)
Haha omg your comment made me laugh out loud. Perhaps I should use that as one of my promo lines: “you don’t even need to wear deodorant with my online training! “
Haha! Please do! I think you’ve got a selling point there:)