Royally Fit Workout Challenge # 29

by | Jul 18, 2014 | Members, Weighted Workouts | 69 comments

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These 4 exercises are meant to make you sweat, gain strength, and increase your energy. Today, with the warm-up included, I only need 20 minutes of your time. Let’s do this!

What you will need:

Jump rope (optional)
3-12lbs dummbells

Warm-Up

Included in workout below

Workout – 20/10

Jump rope – You know it! Whether you’re simulating this or not, get your jump on and move those arms.
Modifications: Marching on the spot with big arm swings
**8 times in a row for 20/10
Kneel to squat jump – With the weights in your hands, gently come down to a kneeling position, lift yourself back up and then jump squat with the weights in your hands. As always, land softly, lightly, and quietly. No exceptions, or you’re taking the modifications.
Modification for jump: Instead of the jump, you can do a low squat pulse
Modification for kneeling: If you’re unable to kneel down and come back up, do squat jumps or squats only.
NOTE: Alternate which leg you lead down and back up with after every set.
**8 times in a row for 20/10

Runner’s lunge with arm swings – With a deep bend in your front knee, lean over top of your front leg while keeping your torso long and straight, and taking your back leg straight behind you. Think of a runner about to take off in a race! This means you’re not bending your back leg.
Modification for your lower back: If this bothers your lower back in any way, bend your back leg and do the arm swings in a traditional lunge hold.
Modification for your neck: If this bothers your neck, drop the weights and continue the swings without it. You’ll still work your balance, arms, and core!
**8 times in a row for 20/10

Stationary lunge jumps – While holding a lunge with the weights in your hands, do a tiny jump up and down, holding the same lunge position. Do not switch which leg you have in front! This only happens after every set.
Modification: If you’re unable to jump or need a break, do lunge pulses instead
NOTE: Alternate which leg you have in front after every set.
**8 times in a row for 20/10

Standing shoulder press with ab crunch – Holding only one weight in your hand, do a shoulder press and when you bring it back down to shoulder level ‘crunch’ your side ab by bringing your elbow and knee together. This means you must lift your knee at the same time you drop the weight.
NOTE: Alternate which side you shoulder press and crunch with after each set.
**8 times in a row for 20/10

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching

Get sweaty and feel sexy,
Ashley Dale Roy

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69 Comments

Jessica Graham on July 18, 2014 at 9:15 am

Love.Love.Love, great way to start the day!
Reply
- Ashley Dale Roy on July 18, 2014 at 9:40 am
  
  You really do love the tabatas Jess! Glad you enjoyed it, and you’re off on the right foot to start your day!
Patricia C on July 18, 2014 at 12:37 pm

Crazy sweat ash. Ty awesome
Reply
- Ashley Dale Roy on July 18, 2014 at 12:53 pm
  
  It’s almost like you and Jess worked out again! LOL. You’re more than welcome Patricia.
Kate Stock on July 19, 2014 at 8:24 pm

Loved it!!! Might just do it again tomorrow!
Reply
- Ashley Dale Roy on July 20, 2014 at 9:33 am
  
  Amazing! Let me know if you gave it another shot today Kate!
Tracey Cavanagh on July 28, 2014 at 10:42 am

Thanks Ash. Another great one!
Reply
Ashley Dale Roy on July 28, 2014 at 2:09 pm

You must be on Holidays Tracey – you’re getting all these nice early morning workouts in. I hope you’re enjoying your summer!
Reply
Patricia Brochu on October 15, 2014 at 11:11 pm

Just finished this. Loving tabatas lately
Reply
- Ashley Dale Roy on October 16, 2014 at 5:40 am
  
  There’s more to come – lots of people love them! Thanks for joining me Patricia!
Thuraya Elnaiem on November 23, 2014 at 12:16 am

Thanks Ashley! :)
Reply
- Ashley Dale Roy on November 23, 2014 at 3:49 pm
  
  More like THANK YOU for being so committed and getting your additional workouts in!
Alexandra Wallace on October 12, 2015 at 8:05 am

Done and done! Great way to start off the holiday Monday. Thanks Ashley!!
Reply
- Ashley Dale Grant on October 12, 2015 at 8:51 am
  
  Good work! You’re welcome Alexie!
Catrina on October 12, 2015 at 8:07 am

This was a great workout! All done :)
Reply
- Ashley Dale Grant on October 12, 2015 at 8:52 am
  
  What!? Didn’t you just get married yesterday or is this a different Catrina. You’re a rock star if so!!
- Catrina on October 12, 2015 at 9:26 am
  
  Haha yes I did just get married yesterday! We leave for our honeymoon tomorrow so I wanted to try and get back in the groove!
- Ashley Dale Grant on October 12, 2015 at 9:44 am
  
  I totally went and checked out your photos and you looked absolutely stunning lady. Enjoy your honeymoon!
Rita Campbell on October 12, 2015 at 8:49 am

Complete! Happy Thanksgiving!
Reply
- Ashley Dale Grant on October 12, 2015 at 8:53 am
  
  Nice work! Happy Thanksgiving to you and the family Rita!
Jessica Sabiston on October 12, 2015 at 9:32 am

Done!
Reply
- Ashley Dale Grant on October 12, 2015 at 9:44 am
  
  Sweet! Enjoy your day off Jess!
Roxanne Crooks on October 12, 2015 at 9:53 am

so glad its only 20 mins
Reply
- Ashley Dale Grant on October 12, 2015 at 6:21 pm
  
  It is nice like that!!
Patricia Best on October 12, 2015 at 10:01 am

After a weekend of too much food and a sleepless night with a sick baby this felt amazing! Thank you so much for reenergizing me! Happy Thanksgiving!
Reply
- Ashley Dale Grant on October 12, 2015 at 6:21 pm
  
  I love hearing that! It’s crazy what one good sweat session can fix. Happy Thanksgiving to you too Patricia!
Jillian Churly on October 12, 2015 at 11:34 am

Done and feeling great!
Reply
- Ashley Dale Grant on October 12, 2015 at 6:21 pm
  
  Beauty! Love seeing you worked out a couple times this weekend!
Simone Stawicki on October 12, 2015 at 11:40 am

thank god, i needed this!
Reply
- Ashley Dale Grant on October 12, 2015 at 6:21 pm
  
  Perfect!!
Ashley Klatt on October 12, 2015 at 12:26 pm

All done!
Reply
- Ashley Dale Grant on October 12, 2015 at 6:22 pm
  
  Yahoo!
Patricia Patricia on October 12, 2015 at 1:18 pm

Awesome post thanksgiving workout. Did this and a beauty walk. Feeling good. :)
Reply
- Ashley Dale Grant on October 12, 2015 at 6:22 pm
  
  What a beauty day to do just that!
April Patch on October 12, 2015 at 3:54 pm

Done like all the Thanksgiving dinners now. Thankfully ♡♡
Reply
- Ashley Dale Grant on October 12, 2015 at 6:22 pm
  
  I hear you!! Good work this weekend April!
Shannon Hockett on October 12, 2015 at 5:14 pm

Thanks I loved that work out.
Reply
- Ashley Dale Grant on October 12, 2015 at 6:23 pm
  
  You’re welcome, I’m glad you enjoyed it!
Nicky Burns on October 12, 2015 at 8:50 pm

Well. Had the shittiest day ever. The old me would have stayed in bed with comfort foods. The new me had a nice hike through the woods and finished the shitty day working my anger out. Thank you Ashley!
Reply
- Ashley Dale Grant on October 13, 2015 at 8:50 am
  
  Wow that’s incredible Nicky! Hard to do at times like that but so rewarding!
Angelika Henning on October 13, 2015 at 6:26 am

Done. Have a good one!!
Reply
- Ashley Dale Grant on October 13, 2015 at 8:50 am
  
  Wow look at you go! Love it! Have a great day Angelika!
Kaitlin Keefer on October 13, 2015 at 2:07 pm

done:)
Reply
- Ashley Dale Grant on October 13, 2015 at 5:40 pm
  
  👌
Jennifer Wiggans on October 13, 2015 at 6:33 pm

A day late but done! Thanks Ash
Reply
- Ashley Dale Grant on October 13, 2015 at 7:51 pm
  
  You’re welcome Jen! They are always waiting for you!
Kristin Collins on October 13, 2015 at 8:14 pm

Hot damn !
Reply
- Ashley Dale Grant on October 14, 2015 at 8:41 am
  
  Haha yes yes yes! What I like to hear.
Carolyn Stanbrook on October 13, 2015 at 8:26 pm

Done! Thanks Ash!
Reply
- Ashley Dale Grant on October 14, 2015 at 8:41 am
  
  You’re welcome Carolyn! Hope you had a great Thanksgiving with the fam.
Kristin Goodwin on October 13, 2015 at 9:21 pm

Done! Thanks!
Reply
Kim Judd on October 14, 2015 at 9:46 am

Done.. Still sore from yesterday… Lol
Reply
- Ashley Dale Grant on October 14, 2015 at 4:43 pm
  
  Sore is sometimes rewarding!
Michelle Fraser on October 14, 2015 at 11:23 am

Done! Playing a bit of catchup! Thanks Ash!
Reply
- Ashley Dale Grant on October 14, 2015 at 4:43 pm
  
  Awesomeness!
Ashley Siciliano on October 14, 2015 at 12:49 pm

WHEOOOOOOOO. DONE.
Reply
- Ashley Dale Grant on October 14, 2015 at 4:43 pm
  
  Haha love that!
Dawn Phillips on October 16, 2015 at 10:09 am

Great workout. I got to relieve some stress.
Reply
- Ashley Dale Grant on October 16, 2015 at 5:52 pm
  
  It does do a body and mind good for that!!
Jo-Anne Harvey on October 17, 2015 at 9:57 am

Bam….feeling good!!!!! Pulse lunges were killers but they rocked!
Reply
- Ashley Dale Grant on October 17, 2015 at 11:01 am
  
  Love your energy Jo!! Glad you felt it and are feeling awesome now! Have a great Saturday!
Bobbi Wignall on October 18, 2015 at 10:09 am

This workout made me hate Tabata a little!! Had to take mods on literally every exercise because of knee and shoulder issues, so felt like I didn’t go as hard as I’d like to. BuT I still haven’t done your Thanksgiving Bonus workout from last weekend, so I’m off to do that now to up the sweatiness! Almost caught up on all my October workouts :-)
Reply
- Ashley Dale Grant on October 18, 2015 at 10:41 am
  
  Hey modifications or not I’m sure you were still sweating and feeling this! Good work!
Chantal Doucet on October 25, 2015 at 11:56 am

Done
Reply
- Ashley Dale Grant on October 25, 2015 at 7:17 pm
  
  💪
Stefanie Puckrin on October 25, 2015 at 2:48 pm

Wayyyy behind but finally go this one done. Catch up week. Been away again.
Reply
- Ashley Dale Grant on October 25, 2015 at 7:24 pm
  
  Yahoo! Welcome back!
Karen Williams on October 28, 2015 at 7:11 pm

After a ten week sabitical… I am hopefully back on track.
Reply
- Ashley Dale Grant on October 28, 2015 at 8:37 pm
  
  Wow really! I was hoping you were just staying quiet…but still doing them. Welcome back Karen. Get a couple in this week…it will be more likely to stick if you do!

Royally Fit Workout Challenge # 29

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