Slow and steady! Print Workout Here
It’s always good to switch it up, and this is one of my favourite ways to do so. I love skipping the timer, and doing slow and controlled workouts to really get the different muscle fibers working. Today, I only need 30 minutes of your time – let’s do this!
What you will need:
- Jump rope + dumbbells (I use 10 lbs weights but you can use whatever works for you!)
Warm-Up
- 3 minute jump rope
Workout – Slow and steady – follow my lead!
- Stationary lunge and bicep curl, right – With your right leg in front and your left leg behind (make sure your front knee does not go past your toes!) lunge up and down slow and controlled while you do a bicep curl on the way up.
20 reps: 3-1 (3 counts down and 1 count up) - Stationary lunge and bicep curl, left – Same as above on the opposite side.
- Triceps push-ups – With your hands DIRECTLY underneath your shoulders, tuck your elbows in nice and tight while you drop your body down into a triceps push up. Keep your hips up high and only drop your chest down.
Modification: If this is too hard on your wrists, you will do a triceps kickback instead with a weight.
20 reps: 3-1
- Low squat – Make sure your knees stay pointing forward and your heels stay glued to the ground. Drop your bum as low as you can! If you can drop it below your knee level without hurting your knees do so – it gets deeper into the muscle!
20 reps: 3-1 - Ab twist – Starting in the sitting position with your knees bent, take your elbow towards the opposite elbow and then go down all the way to your back before you push yourself back up and towards the opposite side.
Modification: If this bothers your lower back or you have a hard time getting back up from the bottom, don’t go down all the way!
20 reps: 3-1
NOTE: Do all of these exercises for 20 reps each and 3 sets total.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Got through most of this. Tricep push ups were near impossible lol
Yay Ashley! I am SO happy to see you were able to give this a try. You rock, and don’t worry about the triceps push-ups…you need to start somewhere :)
Wicked workout. My arms and legs are jelly.
Haha yes! I am so happy you got to this Jess. Good work!
Such a nice change of pace! Still hard but different
Excellent! I will have to keep this in mind for your workouts at home :)
Great as per usual! nice change of pace but I can foresee difficulty walking for the next 48 hrs in my future! ahaha Going to attemp the plyos one on saturday since I’m a week behind on the videos due to last weeks trip!
You’re right Kate, switching it up always throws my legs for a loop too! You have the long weekend to catch up on the videos – you can do it!
I really didn’t feel like working out after a night of work but this was the perfect pace once again! Glad I did it!
This was a terrible one for me to choose to do today.
That was a rough one for me today…really struggled!
But you didn’t give up!! Good for you :)
Great workout, thanks Ash! I am feeling the abs and triceps!!
Unreal! Great start to your week Krysta!
I enjoyed this one. I like the squats but I couldn’t do the tricep pushups – did kickbacks instead. Thanks
I like how you improvised! Awesome work Wendy, thanks for the comment ;)
Awesome workout! I loved the pace of it. Triceps push ups were near impossible. My arms and legs will definitely be sore for the next few days!
Hehe perfect! That’s exactly what I was going for. Good work Sadie!!
Great Monday workout. Much needed :)
So happy to see you commenting!
Enjoyed that!! Such a difference in going slow. Had to fore myself to follow you exactly since it would have been faster(easier) moving more quickly.
Thanks!!
Totally!! It’s good to hit the different muscle fibers and yes, it can be mentally challenging. I bet you’ll feel that in a couple days
Another great one, thank you! For the lunges, started with 10lbs, then dropped to 7.5 on second set, and finally 5lbs for the last. It hurts! I love how toned my arms look though :)
I like how you started heavy and didn’t pace yourself right from the start withighter weights. It’s better to go strong and heavy and then modify when you get tired and the form gets sloppy. Good work Rita!
Took me two tries because of a not so happy baby! So you could say I’m making up for last week by doing it 1.5 times! Haha I was terrible at the tricep push-ups. I felt like a fish flopping around trying to get back up towards the end. I loved the ab exercise! Thanks for another good workout and getting me back on track.
Haha I had a visual there Lisa!! Thanks for joining me and making me laugh. Good work!
This was a nice change, I had to really follow you so I wouldn’t go fast ! For some reason the video blacked out on my lap top so I had to briefly log out and log back in to get it back….On a positive commitment note though thanks to you if I couldn’t get it back I still would have kept going!
Thanks, Ash!
That’s awesome you didnt use it as an excuse! Try using a different browser next time because I think you’ve mentioned this before. If you use explorer, try chrome!
Hope you all worked out in green! Happy St Patrick’s day and great after work motivation Ashley thanks for the burner!
But the question is…did you wear green ?!
Thanks Ashley. I may have not done all the reps but I pushed through. I really enjoy these 30 min workouts. Very much appreciate your motivation and for reaching out often. So happy that I found you and Nicole.
That’s awesome stuff Kim! Thirty minutes can do a lot of work!! Thanks for joining us ;)
Loved this workout! Thanks!
My pleasure!
Loved this workout!! The down for 3 count really burns!!
Definitely and that’s why we do it!
loved it!!
It loves you!!! Lol
Bah!! Decided to do two tonight… this was the second one, totally started regretting it half way through!!! Proud of myself for getting through them both!! Thanks for challenging me Ash!
Wow you kick ass Ash. That’s hard to do! So easy to turn it off when you’re not in the mood so kudos to do!
I love the way you switch up the workouts – keeps me from getting bored!:) I used 10lbs. this time and felt the challenge. It burns after those tricep pushups! Thanks, Ash!
Oh wow good for you!!
Burn baby burn! That was great… I had to switch to triceps kickbacks for the 3rd set because I just couldn’t hold myself up anymore lol Also loved the ab one felt it all around :) thanks again!
My pleasure as always Jackie!
Done. Had Josh join me today as I needed a little push to get out of bed. I am proud to say – I destroyed him on everything but the push ups. lol. My baby arms just can’t handle sets of 20. Thanks gf! and HAPPY BIRTHDAY!!!!!
Haha you rock! Wait to go Amanda, and thanks for the bday wishes :)
This was the second workout I attempted today. Can’t seem to push through today – hope I’m not getting sick.
Loved it ??
Unreal! Hope it was a great start to a badass day.
I enjoyed that one. The pace, the length, the strength… all aspects! I was feeling pretty strong by the end of it which is the greatest feeling :)
Unreal! Thanks for the reminder. Going to do one like this tomorrow ;)
Sweaty mess over here :) Feeling the burn and it feels great! Thanks!
I’m so happy to see you commenting Claire! Or you would have been hearing from me this week.
don’t normally work out in the evening but wanted to get this in since mommy class tomorrow and easter
Wow good for you!!
Awesome workout. I added today’s challenge into this workout too, tuck jumps and push ups. Thanks Ash.
That’s amazing Ash, great job!!
I’m confident that one of those 60 tri-push-ups looked good – the rest were a little messy. Practice makes muscles. Thanks Ash!
I like that saying “practice makes muscles” so true and awesome!!
That was good and I followed it up with the tick jumps and push ups. Felt great afterward.
Great job! Way to rock it Angelika.
Holy triceps ?
Flex those arms ??
I do like the slow and controlled workouts too. I feel so strong after one. Would like to see more of these. Thanks Ash, Happy Easter!
Noted Andrea! Thanks for the feedback. Happy Easter ?
So not in the mood for working out today but decided to blast some music and get it done. Ended up loving it and feeling great now! Thank you!
Oh I know that feeling with the loud music pumping and workout. So happy it hit the spot and you pushed through. .
Done! Happy Easter!
Happy Easter to you and your family Kendra!! ???
So I’m back! Went hard the beginning of last week doing 6 workouts in 3 days then have been on an RF hiatus for the last 9 days :s I have walked a good walk 30-40 mins every single day this month though – even in the rain! Ive got a lot of hope to get a lot accomplished this week before my Sunday write up! Wish me endurance lol
Sending lots of endurance your way! We don’t recommend lots of double headers but understand why you had to do it that week. Make sure you stretch this week. You got this lady!!!
Great change of pace love it ty ash
My pleasure ??????