It’s Like it Was Raining – Print Workout Here
Seriously, I was sweating so much while doing this workout (noting that I also have air conditioning now) that it was literally like it was raining on my mat. I hope you can make the same thing happen, because sweat is like a badge of honour my friends! Today I only need 21 minutes of your time. Let’s do this!
What you will need:
- Dumbbells, Ugi balls or whatever you have on hand to add some resistance!
Warm-Up
- 3 minutes of jump rope
Workout – 50/10
- Alternating toe taps – With something in front of you that stands 6 inches to a foot tall, alternate jumping your feet up so you can tap your toe on the target.
Note: You can jump or walk this - Alternating curtsey lunges with bicep curls – With weights in both hands (I used 10lbs) do alternating curtsey lunges (like a regular lunge but with your back leg slightly behind you and off to the side so you can feel your butt) while you also do a bicep curl.
- Squat jump – Let’s do some cardio and get the fat burning! Jump high and land low. Be gentle on your knees and be sure to GO HARD!
Modification: Instead of jumping you can do a low squat pulse to be gentle on your knees.
**Complete these 3 exercises for three sets in a row before you move on to the next set of exercises below.
NO BREAK JUST KEEP MOVING!
- Back rows in table top position – With your hands under your shoulders and your knees under your hips, alternate your back rows by lifting your elbow up towards the ceiling so you can get a middle back contraction.
- Military push-up – Drop your chest! Yes, you must drop your chest all the way to the ground no matter how big or small your chest is. Make it happen, but keep those hips up. You should never feel your hip bones touch the ground during a military push-up or you end up doing a worm dance.
Modification: Use your knees if you need a break, but still keep those hip bones from touching the ground. - Plank walk – It’s just like any other plank, but instead of just holding it on either your hands or elbows, you are walking your body up and down from your hands to your elbows. All while holding the plank of course. Don’t drop those knees or lift those hips back. It’s super important you keep your body forward so your shoulders remain over your hands when your up and your elbows when your down.
**Complete these exercises for 3 sets in a row before you wrap up this awesome workout!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Yahoo. Happy Friday. Hard hard one. My arms were smashed before this workout from Nicole. Lol. Ty Ash
Happy Friday to you Patricia! I hope you were a sweaty as I was!! LOL
So glad i did this workout, i feel good! Now it’s time to relax!
I’m pumped you did it too! Glad to see you’re back at it, and so committed you’d even do it on a Friday evening :)
Great workout! I am a sweaty mess but feel better for having done it! Thans, Ash!
Amazing to see you on here Leslie! Thanks for sweating with me. Glad you enjoyed it!
great weekend workout! Finally hot and sweaty even with this freezing cold weather!!! thanks!
Kate! So happy I was able to warm you up on our first cold day yesterday!
Those push ups / plank walks were killer! Brette and I just finished.
Thanks for joining me Antionette! I hope you and Brette can keep motivating each other to keep doing these :)
Military push ups are not cool when you’re a nursing mom. Not cool at all. Other than that this was fun! :)
Hahaha – this actually made me laugh out loud Krista. You’re a trooper for sure!
I loved this one! it went by so fast because of the short sets! It was a nice change
Amazing! Thanks for the feedback Patricia!
Thanks Ash, great workout for early morning – before work.
I hope you were sweating buckets like me Tracey!
Short and sweet – me likey
Are you talking about me or the workout?! Lol haha just kidding!!
Awesome, quick workout! Those military push-ups are tough! Thanks Ash!
They get me every time!! I bet you’re feeling that today :p
Happy Friday Ash :)
Dripping sweat
You rock Jen!!
Sweaty mess for sure
Yeaaaaaah!!!!
Wow – killer – missed this week due to vertigo but back at it!
Thanks Ash
Glad you’re feeling better Leah and back at it!!
Great workout.! my butt was still sore from tabata so the last stretch felt amazing.
Awesome stuff! I love how you’re staying on task here Andrea ;)
Loved it just as much as I loved it in September when I did it the first time!
I bet you were even stronger this time!
Military push-ups?!?! As if regular push ups weren’t hard enough!
I know right?! These are brutal!
Nice and quick and hard!!! Nice way to change it up :) FYI military pushups? I forgot how hard they were lol….
Definitely the hardest if done correctly!
Decided to take your advice and did back to back workouts! I loved this one!! Though military push-ups are SO hard!!
Thanks Ash!
Two workouts in a row to catch up equals one thing: domination!!!
I just sweat all of the alcohol out from my trip, I believe! A sweaty mess! Great workout!
Haha amazing! Glad I could help!!
Sweat my ass off on this one… Military push ups are SO hard, my chest and shoulders are done!
They are the worst! So many people have agreed with you there.
DONE! it was sweaty
That is perfect!
Some modifications but done
Nice work! Enjoy your day!
kick ass way to start hump day!!!!
You kick ass Kristin! Have a great day!
My shoulders are dead! Those military push ups are crazy!
They are intense but awesome for helping you strengthen your push ups which I know you wanted to do!
Wow! Those military push-ups are hard. I am a sweaty mess!!
It will feel like you did a bench press tomorrow! Haha. Good work Andrea!
So. Sweaty.
That makes me so happy!
Third times the charm! Still loved it just like the first 2 times! Except killer after Nicole’s Stacked work out yesterday
Amazing! Hopefully feeling stronger every time you hit it!
Those push ups hurt. Sweaty mess
They are evil!
Good thing I worked out on a mat because my floor would be soaked!
Haha that’s pretty awesome!
Okay this is the one time I’m glad for my large bust! Haha holy f bomb that rocked!
Haha yes they would have come into great use for this workout!
The first set I was like AHH my quads…and then second set AHH my shoulders lol
So that means you’ll likely be sore from top to bottom by Friday, I like that!
Holy F-bomb! Sooo sweaty!
Beauty! Good work!
Done!
👍👍👍
What a kick ass way to start a Thursday morning!! Sweaty and full of energy – thanks Ash!!
Look at you go two days in a row. Nice work!
Ahh Push ups!
Done!
Done and done is right. Have an awesome day!
Done
👌 good stuff Kim!
By the third set of those push ups I wasn’t sure I would be getting back up from the ground lol
As long as you didn’t face plant I’d say that was a huge success then! Haha
Love this work out. Short and very sweaty
Nice! Awesome work Ash!
Not enough time for this one but will come back to what I missed
It will be here waiting!
Thanks for the workout! Cass, Rhonda and I have done two in a row this week! Back at it!
Look at you ladies go! Love seeing this and the fact you’re supporting one another. That’s awesome! Good work!
All done
Beauty!
another one down
You rock Roxanne!
Instead of doing this video I let Nicole try to kill me on Thursday. She was almost successful…..
You didn’t let it show though cuz you kicked serious ass!!!
Jen you’ll definitely have a love/hate relationship with us and that just means we’re working you hard and you’re reaping the benefits. Love seeing you on point this month and can’t wait to see how you’re doing at the month’s end!
That was a great workout to start my Saturday off! Thanks!!
Nice! Thanks for sweating with me today Kelsey!
All done…OMG I’m super sweaty!
Haha amazing! You know I love that. Happy to see you getting in the groove here Paula!
All done! First I thought my legs were going to be trouble tomorrow but then after those arms, yikes! They are going to be sore! Feeling wonderful!
Got you from top to bottom! I like it! Nice to see you on here ;)
Holy crap. That was tough as I remembered needed that today. Great Sunday start.
You’re always such a pusher I think that no matter how many times you did something you’d push harder and harder!
Crazy push-ups, I had to improvise but didn’t slow down the sweat!