Drop It Like It’s Hot – Print Workout Here
Today we’re dropping it like it’s hot with a drop set workout. One of my favourites! We’re going to hit the legs with all 6 exercises, but trust me, there’s some abs in here too. All I need is your focus for about 30 minutes time total. Let’s do this!
What You Need
- Jump rope (optional)
Warm-Up
- Jump rope with high knees
3 minutes of 50 seconds high knees, and 10 seconds off.
Workout
Complete each of the exercises below for a total of 40 reps, and then repeat again for 30, 20, and 10 reps each.
- Squat jump – Standing with your feet hip distance apart, jump as high as you can, and then land as low, soft and quietly as you can so you’re gentle on your knees.
Modification – Eliminate the jump and do regular squats instead. - Lunge jump – Standing in a lunge position with both knees bent 90 degrees, ensure your chest is facing forward, and your torso is long while you jump into the lunges landing low, soft and quietly.
Modification – Eliminate the jump, and do alternating lunges instead. - One leg squat, left – Balancing on your left leg only, do a squat as low as you can without touching your right foot on the ground.
- One leg squat, right – Same as above.
- “Riding the bike”, left – In a table top position, lift your left leg and pretend you’re riding a bike with your left leg out to the side. Be sure to keep your left leg high, and don’t let your knee drop!
Note: You’re definitely going to feel this on your supporting leg too. It’s a burner! - “Riding the bike”, right – Same as above.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy!
Ashley Dale Roy
I have done this one 3 times this week and this time was the HARDEST! Thanks Ashley ;)
Wow good for you Wendy!!! I am impressed you’ve not only done it, but chose to do it 3 times! You rock! Make sure you stretch those muscles out today :)
Completed! It took me twice as long to complete it (I had to pause it a lot), the cardio was really intense for me. A great workout!
You’re so hardcore right now Lisa – it is simply amazing! Not to worry about the pausing. It will come in no time :)
This was a hard workout Ash, but it was a good one. This will definatly shrink my butt lol. I am not sure if I can do this one five times, but I am going to try.
It’s definitely a serious butt workout! That’s no lie. I think you can do it 5 times no prob Dawn! Keep it going and let me know how you do!
Well Ash, this is 2 out of my 5 i am keep you posted. I soooo did not want to do it today but I did. My daughter Chantel did it with me today.
Hi Ash, I just wanted to let you know that I am now on my day 4 out of 5.
You dominate Dawn! I’m so happy you’ve stuck with this in spite of your desire to stop the other week. You’re rocking out every workout. I’m so proud of you.
Wow! this one was difficult! Especially the one leg squats and “riding the bike”.
Those damn bicycles always get me too Allison!
Woohoo.. Day 2! Just did this one before work.
Ash – is it okay for me to do one of these workouts every day, or should I be alternating with cardio every other day?
If you can keep this up before work you’re going to see results even faster – this way there is no excuse when work is done and life gets in the way. You’re a freaking machine – you just finished one last night!
I think you could easily do 4-5 of these workouts every week, and although giving yourself a day in between is nice, our life doesn’t always allow it to happen that way depending on your schedule. Instead, I would just get these workouts in when you can 4-5 times each week, and spend your days off prepping and making some healthy food instead of doing cardio. Just my opinion!!
That was a good one! Done!
Look at you go at it nice and early! Great start to your week Catrina!
I love drop sets on a Monday!
Awesome! That was a dandy!
That last set was a breeze after the first three. Now to try my apple smoothie!
Look at you go! Happy to see you’re still at it and not discouraged after your comment!
I just needed to refocus. Yesterday I spent the afternoon and made: apple smoothies, green soup, zucchini quinoa lasagna, egg and turkey casserole and oatmeal pumpkin cookies! Now that I have all the food made, it’s easier for me to stay on track and not binge on chips.
Wow look at you go!! That is awesome Amber!! When you pair the eating with exercise you’re not only going to notice a difference in your energy, but your results too!!
Done ..
👌
Done. Couldn’t quite keep up with you.
You’re not always supposed to…just do the best you can! Happy to see you commenting on here. You’re on a good roll this week!
Great way to spend my extended lunch due to decrease surgical patients this am!! Yippie
I’d say yes….you likely needed the stress relief!
Shit that one was hard. Thank god the phone rang half way through to give me a break lol….I finished tho!
Haha that means it was tough! Nice work!
Found that one hard…especially the one leg squats!
They beat you up!
Awesome..found the bicycle burn the hardest lol….. Feeling bloated so paused the stretches and added in some extra ab work at the end. Thanks Ashley!
Look at you go! Awesome work Jo…you’re going to have an awesome week!
Back in the saddle! Gonna make this week count! Thanks Ashley!
Thanks for saying it out loud…now you’re accountable! Nice work Heather!
Holy burn momma. Killer way to end Monday.
Haha oh yeah!!
Loved the drop sets….its been a while since we’ve done one like this. Great workout!
They are pretty awesome and mentally good to push through! Glad you enjoyed!
All done! My butt still hurt from Saturdays workout. I have a lot of coordination issues with the jump lunges, so I just did reverse lunges which took me longer. The bicycles were fabulous! That burn is rewarding.
Good modification April!! Glad you took it and felt the burn ;)
Ow.
Bow chicka wow wow
my butt! Done.
You’re butt thanks you for it!!
Forgot to hit send….did this last night :)
Loved the drop sets….its been a while since we’ve done one like this. Great workout!
I got your comment, and love your dedication to ensure it was sent!! hehe
I love drop sets – so motivating to countdown! This used to be my fave, but now I’m liking the faster pace of the HIIT workouts I think. Thanks for a great workout!
You’re welcome Bobbi! Thanks for being so dedicated!
That’ll help make some nice buns
Oh yeaaaaaaaah! 🍔
This is going to be one of those workouts where I think of you every time I sit on the toilet for the next couple of days!!
Hahaha it sure is!! 💩💩💩
OMG the CRAMPING!!! Had to take a few small breaks but finished!
It is a little piece of evil isn’t it! I can appreciate the breaks! Now time for an awesome sleep!
thanks Ashley, couldn’t do it without you
I got your back Roxanne!
That was great! Not sure how fast I am going to be at hockey tonight after that workout, definitely feeling it in bum. Thanks Ash!
Oh man…hockey is tough. You’re a machine Kelsey!