Royally Fit Workout Challenge # 36

by | Sep 5, 2014 | Members, Weighted Workouts | 87 comments

[bookmark]

I’m not sure how I screwed up the challenge week here, but to keep things on par, I need to point out that I was in fact wrong on this video – this is our workout challenge #36! Today, I only need 20 minutes of your time. Let’s do this!

What you will need:

Dumbbells and maybe a Bosu ball if you have one – whatever you have on hand!

Warm-Up

300 jumps with the jump rope

Workout – Drop set – 20 to 2

Forward and backwards squat jumps – Even if you do not have a bosu ball you can still jump forward and back to get the cardio up, the legs defined, and the abs working. Make sure you land nice and soft!
Modification: Please walk squat yourself forward and back if you have any knee issues.
Bicep curls – Starting with your palms facing your body, curl them up and turn your palms in towards your armpits for a bicep contraction. Make sure you don’t swing your arms, and that you’re keeping your elbows towards your side. Full extension all the way down, and full contraction all the way up!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

[et_pb_blog_extras blog_layout="block_extended" posts_number="3" include_categories="273,280" excerpt_length="90" show_categories="off" _builder_version="3.20.2"][/et_pb_blog_extras]

87 Comments

Tracey Cavanagh on September 5, 2014 at 7:02 am

That was a great early-morning-before- work one, Ashley! Thanks.
Reply
- Ashley Dale Roy on September 5, 2014 at 10:35 am
  
  Awesome way to wrap up your week Tracey! Thanks for joining me.
Patricia C on September 6, 2014 at 10:19 am

Awesome fast and effective. Heart is racing. Thxs Ash
Reply
- Ashley Dale Roy on September 8, 2014 at 12:58 pm
  
  You’re just so dedicated Patricia that I should be thanking you!!
Krista McLean on September 8, 2014 at 1:27 pm

Love this for a quick workout!
Reply
- Ashley Dale Roy on September 8, 2014 at 1:30 pm
  
  I love that you’re doing them!
Lindsey Moyle on September 11, 2014 at 10:47 am

That one got the heart rate up!! Thanks Ash!
Reply
- Ashley Dale Roy on September 11, 2014 at 10:57 am
  
  Woohoo! You did it. This makes me happy. You rock.
Chantal Doucet on November 6, 2014 at 8:34 pm

Done… And in less time then you ;)
Reply
- Ashley Dale Roy on November 7, 2014 at 6:56 am
  
  Domination! Good job!
Moin Islam on April 16, 2015 at 4:45 pm

DONE! … another great one
Reply
- Ashley Dale Grant on April 17, 2015 at 7:57 am
  
  Yahoo! Look at you go! Awesome stuff Moin.
Patricia Patricia on June 8, 2015 at 5:29 am

Tough getting up this morning but glad I did. Fast and effective.
Reply
- Ashley Dale Grant on June 8, 2015 at 7:38 am
  
  Especially on a rainy day! Good for you.
Nicole Ansell on June 8, 2015 at 6:27 am

done
Reply
- Ashley Dale Grant on June 8, 2015 at 7:38 am
  
  👍
Patricia Best on June 8, 2015 at 6:40 am

Done!
Reply
- Ashley Dale Grant on June 8, 2015 at 7:38 am
  
  👌
Brittney Boone on June 8, 2015 at 8:07 am

Done!
Reply
- Ashley Dale Grant on June 8, 2015 at 11:22 am
  
  Great way to start your week!!
Theresa Fisher on June 8, 2015 at 8:15 am

your monday morning quickies are intense! but veryeffective. :D great start to the week.
Reply
- Ashley Dale Grant on June 8, 2015 at 11:23 am
  
  Just the way I like them!! Awesome way to start your week for sure. Enjoy your day!
Kerri-Ann Kelly on June 8, 2015 at 8:29 am

Done. Thanks Ash
Reply
- Ashley Dale Grant on June 8, 2015 at 11:23 am
  
  Right on Ker!! Have a great day!
Stefanie Puckrin on June 8, 2015 at 8:42 am

Done!
Reply
- Ashley Dale Grant on June 8, 2015 at 11:24 am
  
  💪
Anna Fischer on June 8, 2015 at 9:17 am

Short but it has done its job! My legs are hurtin’.
Reply
- Ashley Dale Grant on June 8, 2015 at 11:24 am
  
  Perfecto!
Krista Melville on June 8, 2015 at 11:00 am

Done!
Reply
- Ashley Dale Grant on June 8, 2015 at 11:24 am
  
  👌✊
Sadia Ali on June 8, 2015 at 12:00 pm

Done :)
Reply
- Ashley Dale Grant on June 9, 2015 at 7:12 am
  
  💪
Krista McLean on June 8, 2015 at 12:11 pm

Done! I’m at work so I had to improvise and do push ups instead of the bicep curls.
Reply
- Ashley Dale Grant on June 9, 2015 at 7:12 am
  
  I love how you improvise! You’re so hardcore I know you’re pushing to the max when you do.
Kathryn on June 8, 2015 at 2:21 pm

Done
Reply
- Ashley Dale Grant on June 9, 2015 at 7:12 am
  
  Lovely!
Jennifer Wiggans on June 8, 2015 at 4:15 pm

Thanks Ash :)
Reply
- Ashley Dale Grant on June 9, 2015 at 7:13 am
  
  You’re welcome! Even on paint night!!
Kristin Collins on June 8, 2015 at 6:36 pm

It’s a good thing this was the double header I chose to do otherwise I may not be walking if it was any longer than the 20 minutes!!
Reply
Chloe McPherson on June 8, 2015 at 6:44 pm

Had to push throw my laziness, but I eventually did it.
Reply
- Ashley Dale Grant on June 9, 2015 at 7:14 am
  
  Sometimes that’s the most rewarding!!
Kaitlin Keefer on June 8, 2015 at 6:45 pm

Thoroughly enjoyed that quickie ;)
Reply
- Ashley Dale Grant on June 9, 2015 at 7:14 am
  
  Haha unreal!!
Carolyn Stanbrook on June 8, 2015 at 8:06 pm

Yeah! I kept up (except for the skipping, but I did get 300 in)
Reply
- Ashley Dale Grant on June 9, 2015 at 7:15 am
  
  Wow that’s awesome Carolyn! Your strength is building quickly.
Joanna Parker on June 8, 2015 at 8:17 pm

Done! I love those quick ones. There killer but quick!
Reply
- Ashley Dale Grant on June 9, 2015 at 7:15 am
  
  Joanna!!! Happy to see you commenting was going to get on you soon. Thanks for joining!!
Lisa Zapfe on June 8, 2015 at 8:39 pm

Great workout!!! quick and dirty
Reply
- Ashley Dale Grant on June 9, 2015 at 7:16 am
  
  Haha that’s what I’m going to call the next one. Quick and dirty lol
Sandie Le on June 8, 2015 at 9:58 pm

Love drop sets!
Reply
- Ashley Dale Grant on June 9, 2015 at 7:16 am
  
  Sandie you’re rocking right now!!
Jennifer on June 9, 2015 at 5:35 am

Done!!
Reply
- Ashley Dale Grant on June 9, 2015 at 7:16 am
  
  Great! Have a great day!!
Andrea Was on June 9, 2015 at 5:46 am

A nice morning start!:)
Reply
- Ashley Dale Grant on June 9, 2015 at 7:17 am
  
  Perfect!! Enjoy your day!
Angelika Henning on June 9, 2015 at 6:20 am

Heart pounding amd sweating. Done!
Reply
- Ashley Dale Grant on June 9, 2015 at 7:17 am
  
  Just what I like to hear. Have a great day!
Kim Judd on June 9, 2015 at 9:27 am

Great start to a Tuesday
Reply
- Ashley Dale Grant on June 9, 2015 at 12:37 pm
  
  Right on!! Good work Kim!
Kyla Thistle on June 9, 2015 at 6:11 pm

Done!!! I like the drop sets…….they don’t seem as long. And I got to use my BOSU :) Thanks!
Reply
- Ashley Dale Grant on June 9, 2015 at 7:39 pm
  
  Yeah right on!! Pumped you had one to use!
Ashley Klatt on June 9, 2015 at 7:05 pm

That was way harder then it sounded! Done
Reply
- Ashley Dale Grant on June 9, 2015 at 7:41 pm
  
  Awesome work Ash!!
Rita Campbell on June 9, 2015 at 7:37 pm

Awesome!
Reply
- Ashley Dale Grant on June 9, 2015 at 7:41 pm
  
  Good work Rita!!
Priscilla Emanuele on June 9, 2015 at 7:44 pm

Just finished ! Awesome workout !
Reply
- Ashley Dale Grant on June 9, 2015 at 7:45 pm
  
  Right on lady!! Good work!
Kristin Goodwin on June 9, 2015 at 8:26 pm

Done! That was way more challenging than I expected! My poor quads lol
Reply
- Ashley Dale Grant on June 10, 2015 at 5:37 am
  
  These short workouts are great because I can make them harder than you expect but you won’t give up because it’s under 30 minutes. Its how I started tricking myself into this intensity! You rock Kristin!
Kristy Kahler on June 9, 2015 at 9:12 pm

I was sweating in the first five minutes! Fab!
Reply
- Ashley Dale Grant on June 10, 2015 at 5:38 am
  
  Haha awesomeness! 💪
Rebecca Procter on June 10, 2015 at 9:50 am

Just finished this Monday’s workout as I was sick…. On to todays! Double work out :)
Reply
- Ashley Dale Grant on June 10, 2015 at 12:01 pm
  
  I like it! Way to get back on track Rebecca!
Jessica Graham on June 10, 2015 at 9:58 am

2 exercices sounds soooo easy… but it ges ya!
Reply
- Ashley Dale Grant on June 10, 2015 at 12:01 pm
  
  I know right!!? Thanks for joining me lady!
Lisa Ashbourne on June 10, 2015 at 12:01 pm

Thanks Ashley! Used the couch in place of the bosu ball. Ouch!
Reply
- Ashley Dale Grant on June 10, 2015 at 4:27 pm
  
  That would be tough!! Way to go!
Amanda McCauley on June 10, 2015 at 6:15 pm

I love the drop workouts so much!

Also, I have to say, I am notoriously known for not sweating (ask Mel Bies or Kaitlin Keefer, it’s the weirdest) but I’ve been sweating buckets through all of these, so, well done! haha
Reply
- Ashley Dale Grant on June 10, 2015 at 7:21 pm
  
  That’s unreal Amanda! Also a great sign your metabolism is getting stronger 💪
Kristen Rynax on June 11, 2015 at 8:44 pm

Love this! Love me some squats!
Reply
- Ashley Dale Grant on June 11, 2015 at 8:49 pm
  
  Lovely!! Thanks for joining me on this fine evening 👍
Ashley Savage on June 12, 2015 at 10:29 am

Behind but all done. Went to ugifit last night!
Reply
- Ashley Dale Grant on June 12, 2015 at 4:16 pm
  
  Good for you!! Two workouts in under 24 hours. Rest day tomorrow!!!
Rosilyn Boone on June 12, 2015 at 9:22 pm

done
Reply
- Ashley Dale Grant on June 13, 2015 at 9:34 am
  
  Friday night special! Hope you had a drink afterwards 🍷
Michelle Fraser on June 19, 2015 at 11:47 am

Done! I need to get me a bosu ball!
Reply
- Ashley Dale Grant on June 19, 2015 at 12:11 pm
  
  They are fun!! Look at fitness depot or Amazon online….or even kijiji!

Royally Fit Workout Challenge # 36

87 Comments

Submit a Comment Cancel reply