Strong legs and Sore Abs!
Print Workout Here
It may seem like compared to normal I am getting you more of a break here (a whole 15 seconds!) but I can assure you it is necessary – this is a beauty. Today, I only need 27 minutes total of your time. Let’s do this!
What you will need:
- Stability ball, Ugi ball or dumbbells – whatever you have on hand!
Warm-Up
- 3 minutes of jump rope
Workout – 45/15
- Sumo lunge, left side – Left leg stays stationary while you ‘sumo’ your right leg into a circle in front of you and then straight back into a lunge. The purpose of this is to get a lower ab contraction while you circle your leg into the lunge.
- Sumo lunge, right side – Same as above on the next side.
- Plank walks and knee tucks – If you’re using a ball, you will keep your feet on top of the ball and then tap them off to each side before you roll the ball in towards your chest. However, if you’re on the ground, you will simply walk your feet off to the sides as far as you can, and then jump both feet in towards your chest.
- Star jump – Make your body look like a star when you jump in the air! Take your legs and arms out to the side as much as you can, and then drop down nice and low.
Modification if you’re not jumping: Go into a wide leg squat and then when you stand up alternate sides taking your leg and arm out at the same time. - Low plank jacks – On your elbows (harder) or hands (easier) you will do jumping jacks with your feet taking them in and out.
- Half wood chop (alternate each set) – This is not a full wood chop! Stay looking forward with your feet separated a little further than hip distance apart. Every time you DROP YOUR BUM (not your chest) you will ‘wood chop’ the weight off to one side. You will continue focusing on this one side until you switch sets.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Awesome sweaty workout. Thanks Ash
damn those star jumps! otherwise, sick workout! Thanks Ashley :)
Star jumps are awesome to kick those calories and get a wicked boost in your day!
…killed me. But, thanks.
As always Tracey, it is my pleasure. I am so proud of your dedication to your workouts!
Done… Not a good one to do so early..
Haha yes this is a very tough one to do so early in the AM. Let’s just say you dominate!
Okay I got through two sets before I started feeling a little sick from it being so hot in the room I workout in hahahaha so 1.5 workouts today!!
Done…not loving the plank jumps..
Done……again. Pls no more workouts today.
;o)
Wowwwww I don’t know what the first workout was you posted today I am afraid to go look to make my double whammy as I am just dripping now lol
Ok that one was a sweaty mofo! Loving it!,
Dripping!
Wasn’t feel like moving but so glad I did. Total sweat session
Yikes. Gonna need a shower now!
Done!
done
Dripping! Thanks!
OMG! So sweaty…
Holy sweat !!!
Done and done!:)
Tough one! Super sweaty!
Done!
all done!
Wow, did not have the balance for those sumos in the slightest haha good and sweaty though!
after a solid week off,,,,,holy shit! I am so done. That was so hard!!!!!!!!!!!!!
Done
Did this one yesterday – keep forgetting to post. Or maybe it’s that I can’t lift my fingers to type from exhaustion!
Always great to start the week off with a sweat session, so love seeing this!
Done!
Boom ??
wow that was a good one but I loved it. still no jumping for me. belle loved watching
Jumping or not, sounds like you’re pushing hard.
Dripping
This was a good one…it kicked my ass and I needed an ass kicking!
Turning 40 in 2 days and struggling with that number so have turned to food and not good food either!
Thanks for the sweat
What?! I hope you’re having a big party. Forty on Friday. I think you need to karaoke that shit or something. Glad I was able to help you work some of it off!!
love going back to workouts to see how i felt after then and now!! This one definitely was still sweaty!
You rock!! When you comment like that it just shows me how hard you continue to push. Awesome work woman.
This want my strongest workout but still dripping sweat.
That makes me happy. You did great! Thanks
This one was an ass kicker!!! But 45 seconds did come up quick, I really like this one! Thanks, Ash ;)
Unreal! You rock Becky!!
Tough but satisfying!
Sometimes the toughest ones are ??
I feel great after that workout! Thanks Ash!:)
Badass!!
This made me its bitch! Done!!
I got your response!!! Now the big question is….did you get mine?
Done-zo. Perfect amount of cardiovascular and strength. Wowie. Thanks Ashley !!
You’re one badass Mom Raya!!
Done! That was hard!
That’s what I like to hear ????
Did it on walking track while Mariela was at gymnastics
I always love how “portable” many of these workouts are!
Wow good for you!! That’s incredible. Love hearing that!!
Still behind a few days but working atter. This one felt good and I made sure to really push myself that last rep which felt fab!
Unreal Kristina!! I bet the muscle pain is starting to set in just about meow!!
Felt like a quick workout…definitely not an easy one though!!
That’s what I like to hear. Thanks Joelle!
This one I’ve carried the longest but it is now complete! Double header RF Tuesday done and if my body can handle it I’m looking to make it a triple this evening and declare myself all caught up!
You better eat a whole pizza after 3 workouts!!! Hahaha
I don’t know how you managed to talk during star jumps (I could barely breathe) but your motivating words kept me going! Thank you!
I am happy to hear that! I swear I use them because I need the motivation myself LOL
Whew! I’m dripping sweat, thanks Ash!
Way to go Julie, does this mean you’re feeling almost back to normal now?!