Royally Fit Workout Challenge # 34

by | Aug 22, 2014 | Members, Weighted Workouts | 51 comments

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Drop Sets are Sick! Print Workout Here

This workout is quick, fun and efficient! Drop sets are always fun mentally, and you guys seem to love them. Today you can finish this as fast as you possibly can –or you can move with me. This video only totals 20 minutes and that includes stretch time. Let’s do this!

What you will need:

Dumbbells – I used 10lbs each but you could use whatever you’d like!

Warm-Up

3 minutes of jump rope

Workout – 30 reps, 20 reps, 10 reps

Jumping alternating kicks – Starting in a lunge position, kick your back leg forward, drop it back into the same lunge position and then jump switch to the next side.
Modification: Instead of jumping this switch, you can walk it after you complete the kick.
Biceps curls – You know what you’re doing here, but always be sure to keep those knees slightly bent, your abs pulled in tight, and your elbows beside your rib cage. No swinging here!
Tuck jumps – Jump as high as you can and tuck your knees in towards your chest before you land as low as possible. Be super soft on your land here – even more than you normally would in a regular squat jump.
Modification: Low squat with alternating knee tucks up towards your chest.
Triceps kickbacks – Standing with your knees slightly bent, and a gentle bend forward, keep your elbows glued into your rib cage while you kick back the weights for a triceps contraction.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy,
Ashley Dale Roy

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51 Comments

Patricia C on August 23, 2014 at 7:04 am

Great way to start morning. Crazy sweaty. Thanks Ash
Reply
- Ashley Dale Roy on August 25, 2014 at 10:18 am
  
  Love being sweaty in the morning! Glad you liked :)
Jessica Wright on August 24, 2014 at 9:37 am

This workout kicked my ass! Loved it.
Reply
- Ashley Dale Roy on August 25, 2014 at 10:18 am
  
  Not only does Ash love kicking your ass, but so does Nicole! Looking forward to having you back in Sept!
Tracey Cavanagh on August 25, 2014 at 5:55 pm

Thanks Ash…love the intense quickie option!
Reply
- Ashley Dale Roy on August 26, 2014 at 10:42 am
  
  Glad you enjoyed! Quick and intense is the best way, then it’s over and done with! :)
Lindsey Moyle on August 26, 2014 at 11:03 am

Workout #2 (without Ash) complete!
Reply
- Ashley Dale Roy on August 26, 2014 at 11:07 am
  
  She’ll love to know how hard you’re working even without her! Great work!
Chantal Doucet on October 11, 2014 at 5:45 pm

As if you made me do lunges. You suck. lol,
Reply
- Ashley Dale Roy on October 12, 2014 at 1:45 pm
  
  They are just so damn good for you! I promise, it comes from a good place :)
Jessica Wright on October 13, 2014 at 10:45 pm

I did this one again, it’s bad ass. I’m 100% a fan of drop sets.
Reply
- Ashley Dale Roy on October 14, 2014 at 5:41 am
  
  I’m digging how frequently you’re getting your online workouts in Jess! You rock!
Rufaida Ansari on February 9, 2015 at 11:56 pm

was looking for a drop set and found this! loved this, thanks ash!
Reply
- Ashley Dale Roy on February 10, 2015 at 5:27 am
  
  Excellent, good call on finding something you wanted to do Rufaida!
Catrina on August 24, 2015 at 6:02 am

all done!
Reply
Carolyn Stanbrook on August 24, 2015 at 6:28 am

Sweaty! Great workout for a Monday morning! Thanks Ash,
Reply
Patricia Best on August 24, 2015 at 8:25 am

Love drop sets! Happy Monday!
Reply
Angelika Henning on August 24, 2015 at 8:28 am

Done! Needed that.
Reply
Jessica Graham on August 24, 2015 at 9:23 am

Tuck jumps and I…. Not friends. Haha.
Reply
Dena Lawhorne on August 24, 2015 at 9:52 am

Done! Great short and sweaty workout for a Monday morning!
Reply
Kim Judd on August 24, 2015 at 10:01 am

Done .. Feeling great !!
Reply
Kathryn on August 24, 2015 at 11:39 am

Done this morning at 5:30am… starting off my return to work after MAT leave on the right note!!!
Reply
Kristin Jones on August 24, 2015 at 12:33 pm

Done! Thanks!
Reply
Anna Fischer on August 24, 2015 at 1:31 pm

Those tuck jumps are a killer!
Reply
Ashley Savage on August 24, 2015 at 2:58 pm

My lungs felt that one
Reply
Ashley Savage on August 24, 2015 at 2:58 pm

My lungs felt that one
Reply
Jennifer Wiggans on August 24, 2015 at 4:34 pm

Wowzers cardio
Reply
Kristin Collins on August 24, 2015 at 5:45 pm

Worked that pyramid down then up again to 30 that was better than sprint intervals!
Reply
Nicole Ansell on August 24, 2015 at 6:10 pm

done
Reply
Nicky Burns on August 24, 2015 at 6:52 pm

That was awesome!!
Reply
Patricia Patricia on August 24, 2015 at 7:03 pm

Fast and sweaty but tuck jumps are my enemy lol
Reply
Mandy Armstrong on August 24, 2015 at 8:16 pm

Fast and sweaty. Love it!
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Jessica Sabiston on August 24, 2015 at 8:23 pm

Done! Heart is going like a jack hammer!!
Reply
Kate Stock on August 24, 2015 at 8:50 pm

I think there is a problem with me! I cannot do tuck jumps for the life of me this week, there’s something about the jumping motion and tucking motion that my brain can’t do!
Reply
Andrea Was on August 24, 2015 at 9:10 pm

Quick and sweaty! Thanks Ashley
Reply
Cheryl Vincent on August 25, 2015 at 6:34 am

Finally got it done . Again for tomorrow.
Reply
- Ashley Dale Grant on August 25, 2015 at 8:01 pm
  
  Yahoo! Awesome work!
Michelle Fraser on August 25, 2015 at 10:48 am

Done! With a little extra ab work to finish it off because I felt like I could lol
Reply
- Ashley Dale Grant on August 25, 2015 at 8:03 pm
  
  Look at you go lady! Amazing.
Kaitlin Keefer on August 25, 2015 at 5:38 pm

That was a quickie but a goodie!
Reply
- Ashley Dale Grant on August 25, 2015 at 8:04 pm
  
  Just the way I like it ☺
Karen Williams on August 25, 2015 at 7:12 pm

Trevor joined me for this quickie… Thanks Ash!!
Reply
- Ashley Dale Grant on August 25, 2015 at 8:05 pm
  
  Haha get out! That’s awesome! Now you guys can have your own quickie! Hehe. I’ve been away for almost two weeks but have read your comments and watched you staying on track. You’ll be hearing more from me now! You rock Karen
Lynne Sutherland on August 26, 2015 at 8:51 am

I really love the drop sets!!!
Reply
- Ashley Dale Grant on August 26, 2015 at 1:06 pm
  
  Me too! Thanks for sweating with me today Lynne.
Ashley Klatt on August 26, 2015 at 7:27 pm

love drop set! All done
Reply
- Ashley Dale Grant on August 26, 2015 at 8:20 pm
  
  Beauty! Have a great evening Ash.
Amanda McCauley on September 16, 2015 at 9:08 am

Yes I’m being obsessive and catching up on all of the videos I missed over the past 3 weeks before moving on.

Love drop sets!
Reply
- Ashley Dale Grant on September 16, 2015 at 10:40 am
  
  That’s awesome good for you! You could always do 4 or 5 workouts for the nest couple weeks to catch up!
- Amanda McCauley on September 16, 2015 at 10:49 am
  
  That’s what I am aiming for but after Monday’s workout I was rendered immobile yesterday haha
- Ashley Dale Grant on September 16, 2015 at 5:08 pm
  
  Haha yeah a couple weeks vacationing can do that but it’s all worth it!

Royally Fit Workout Challenge # 34

51 Comments

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