Royally Fit Workout Challenge # 43

by | Oct 24, 2014 | Members, Weighted Workouts | 97 comments

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Leaving Nothing Out – Print Workout Here

I’ve included a little bit of everything in this workout for you – cardio, lower body strength, upper body strength, and core. I found it challenging, but you let me know what you think! Today I only need 23 minutes of your time. Let’s do this!

What you will need:

10lbs dumbbells

Warm-Up

3 minutes of jump rope

Workout – 50/10

Alternating forward lunges with a shoulder press – Step your feet forward enough so that your knee doesn’t go past your toe, but that you can get a nice 90 degree bend in both knees. Try to make sure you’re not dragging your feet back! With each lunge, you’re going to press the weights up above your head.
Side shuffle with two squat jumps –Shuffle back and forth 3 to 4 times (left to right), and complete two jump squats at each ‘end’ to really work that cardio.
Modification: If you’re not a jumper, you can always do two squat pulses at each end.
Squatting back row– With your legs nice and wide, bend your knees so you can drop your bum down and back into a nice squat with a perfectly straight back. From here, you’re going to take the weights in-between your knees to start before you lift them up to complete the back row.
Modification: If your back rounds or you feel any pressure in your lower back, I would like you to do a bent over back row instead, which means you’re only working one side at a time. The demo is in the first set of the video.
Popping push-ups – Starting on your knees (even if you’re used to doing push-ups on your toes), jump your hands forward and back into a push-up. The key here is to make sure that you start fairly close to your body.Complete each of these exercises for 50 seconds on and 10 seconds off for a total of 5 sets without a break.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy,
Ashley Dale Roy

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97 Comments

Patricia C on October 26, 2014 at 2:25 pm

Great Sunday workout. Ty Ash :)
Reply
- Ashley Dale Roy on October 27, 2014 at 1:45 pm
  
  It’s so nice to still see you staying strong in your workouts Patricia!
Patricia Brochu on October 26, 2014 at 8:53 pm

I just did this one! I really liked it but I switched out the shoulder press for a bicep curl instead
Reply
- Ashley Dale Roy on October 27, 2014 at 1:45 pm
  
  I like the modification Trish! Good call. Thanks for joining me :)
Ashley Gabel on October 27, 2014 at 5:57 pm

Great Workout Ash! You had me huffing and Puffing :)
Reply
- Ashley Dale Roy on October 28, 2014 at 7:40 am
  
  That makes me happy! Thanks for sharing!
Allison Hart on October 27, 2014 at 8:47 pm

My first time doing popping push ups, they were fun and different!
Reply
- Ashley Dale Roy on October 28, 2014 at 7:40 am
  
  You’re a machine with your push-ups Allison, so I am not surprised you enjoyed them! LOL
Tracey Cavanagh on November 1, 2014 at 10:39 am

Thanks Ashley!! Heart was pumping!
Reply
- Ashley Dale Roy on November 1, 2014 at 12:02 pm
  
  Excellent way to start this cold day Tracey!
Rufaida Ansari on November 20, 2014 at 8:09 pm

wooooo, my shoulders are SMASHED, thanks for another great workout, Ashley!
Reply
- Ashley Dale Roy on November 21, 2014 at 7:46 am
  
  Two workouts online this week Rufaida!! Wooohooo! You rock. Now for a third tomorrow when I see you :)
Chantal Doucet on December 2, 2014 at 5:55 pm

Done
Reply
Dawn Phillips on February 23, 2015 at 10:55 am

Not a big fan of this one Ash lol. It was tough and hard to stay with you. This is not a good one to start back with.
Reply
- Ashley Dale Roy on February 23, 2015 at 2:14 pm
  
  But you made it! Regardless of the tough session, you made it and now the next one wont be so bad :)
Dawn Phillips on February 26, 2015 at 9:59 am

2nd day doing this one and I felt stronger and made it through less breaks. I did like this one better the second time through.
Reply
Kristin Collins on April 26, 2015 at 10:41 am

Used this workout with my ugi as I didn’t have dumbbells to do Wednesdays workout. Loved it! Got in my third despite the crazy week can’t believe were going into week 4!!!
Reply
- Ashley Dale Grant on April 26, 2015 at 1:16 pm
  
  Creative! Love that you used your ball. I’m thinking you’re so determined right now that nothing is going to get in your way!
Kyla Thistle on July 7, 2015 at 5:16 pm

I hope this is the one you wanted us to do!!! Either way, my shoulders are sore and I’m all sweaty. Ick!! LOL
Reply
Patricia Patricia on July 8, 2015 at 5:57 am

Sweaty Wednesday morning Ty Ash
Reply
- Ashley Dale Grant on July 8, 2015 at 8:54 am
  
  You’re welcome! Way to get up early and get shit done!
Jessica Sabiston on July 8, 2015 at 6:09 am

Doneeeeee! And sweaty like ew
Reply
- Ashley Dale Grant on July 8, 2015 at 8:54 am
  
  Sweaty Betty!!
Jessica Sabiston on July 8, 2015 at 6:10 am

Whoa the rest of my comment disappeared? Hahaha
I’m onto my second workout of the day next!
Reply
- Ashley Dale Grant on July 8, 2015 at 8:55 am
  
  Woah you’re a machine! Make sure you take some rest days too ;)
Naomi Paiero on July 8, 2015 at 6:11 am

That was a sweaty one….
Reply
- Ashley Dale Grant on July 8, 2015 at 8:55 am
  
  Just what I like to hear 💪
Kathryn on July 8, 2015 at 6:43 am

done
Reply
- Ashley Dale Grant on July 8, 2015 at 8:56 am
  
  👌
Jillian Churly on July 8, 2015 at 6:50 am

Great quick workout!
Reply
- Ashley Dale Grant on July 8, 2015 at 8:56 am
  
  Awesome sauce!!
Kaitlin Keefer on July 8, 2015 at 7:05 am

Dripping :)
Reply
- Ashley Dale Grant on July 8, 2015 at 8:56 am
  
  Perfecto!!
Theresa Fisher on July 8, 2015 at 8:35 am

Week off getting the things ready for the wedding and then recovering from lack of sleep….was worried about starting back…this was a good one for that…all over workout…sweaty and hurtin’ but glad to be back at it .
Reply
Patricia Best on July 8, 2015 at 9:00 am

Sweaty mess!
Reply
- Ashley Dale Grant on July 8, 2015 at 9:02 am
  
  Beauty!
Michelle Snowden on July 8, 2015 at 9:06 am

Omg! Killer!
Reply
- Ashley Dale Grant on July 8, 2015 at 4:56 pm
  
  Haha yup!! Happy hump day!
Angelika Henning on July 8, 2015 at 9:11 am

Sweaty happy mess!!
Reply
- Ashley Dale Grant on July 8, 2015 at 4:56 pm
  
  I like how you fit the happy in there!
Rebecca Procter on July 8, 2015 at 9:54 am

Holy crap! That was great:) Sweaty mess!
Reply
- Ashley Dale Grant on July 8, 2015 at 4:57 pm
  
  Oh yeaaaaaah!
Maegan McClanaghan on July 8, 2015 at 11:16 am

That was a sweaty mess of a workout!! Good one!
Reply
- Ashley Dale Grant on July 8, 2015 at 5:20 pm
  
  Unreal 👌 happy to hear that
Michelle Fraser on July 8, 2015 at 11:50 am

Wow that one was hard! Didn’t think it would be that tough when I read through it but I was wrong! lol Did a few mins of extra core work at the end just because it wasn’t burn as much as my arms and legs. lol
Reply
- Ashley Dale Grant on July 8, 2015 at 5:21 pm
  
  Oh wow good for you! I like hearing that 💪
Jennifer King on July 8, 2015 at 12:06 pm

Glad to see you were struggling too and it wasn’t just me! Those push ups were killer!
Reply
- Ashley Dale Grant on July 8, 2015 at 5:21 pm
  
  Haha yes I’m human just like you!!!
Catrina on July 8, 2015 at 4:23 pm

That was tough but great!!
Reply
- Ashley Dale Grant on July 8, 2015 at 5:22 pm
  
  Perfect! Second week in you must be feeling stronger at this point!
Jennifer Wiggans on July 8, 2015 at 5:34 pm

Shoulders are screaming!
Reply
- Ashley Dale Grant on July 9, 2015 at 11:54 am
  
  Probably shouting today!
Kerri-Ann Kelly on July 8, 2015 at 5:51 pm

Sweating
Reply
- Ashley Dale Grant on July 9, 2015 at 11:54 am
  
  ✔
Kristin Collins on July 8, 2015 at 7:07 pm

First of my double whammy now onto abs and butt!! Happy hump day
Reply
- Ashley Dale Grant on July 9, 2015 at 11:55 am
  
  Yay good for you!!!
Jessica Hambleton-Bojda on July 8, 2015 at 8:53 pm

done!
Reply
- Ashley Dale Grant on July 9, 2015 at 11:55 am
  
  Boom!!!
Andrea Was on July 9, 2015 at 5:58 am

That definitely kicked my butt this morning! I couldn’t do popping push-ups so I did push-ups
Reply
- Ashley Dale Grant on July 9, 2015 at 11:56 am
  
  That’s totally fine!! Come back and try this in a month. See if you can do them then!
Kate Stock on July 9, 2015 at 9:02 am

I may be cursing you Saturday at my race! That was a good tough one!
Reply
- Ashley Dale Grant on July 9, 2015 at 11:56 am
  
  Nah you’ll be fine!!! Hehe
Rita Campbell on July 9, 2015 at 11:00 am

That was rough for me too!
Reply
- Ashley Dale Grant on July 9, 2015 at 11:57 am
  
  If it wasn’t I’d be bringing the camera to your house so you could do the videos lol
Lisa Ashbourne on July 9, 2015 at 11:12 am

Thanks Ashley!!
Reply
- Ashley Dale Grant on July 9, 2015 at 11:58 am
  
  You’re welcome Lisa!! 👌
Ashley Gabel on July 9, 2015 at 2:38 pm

Done… :)
Reply
- Ashley Dale Grant on July 9, 2015 at 3:30 pm
  
  👌
Jennifer on July 9, 2015 at 6:31 pm

Intense!
Reply
- Ashley Dale Grant on July 10, 2015 at 5:42 am
  
  Definitely!
Rosilyn Boone on July 9, 2015 at 8:34 pm

done
Reply
- Ashley Dale Grant on July 10, 2015 at 5:43 am
  
  👌
Kristin Goodwin on July 9, 2015 at 9:44 pm

Done!
Reply
- Ashley Dale Grant on July 10, 2015 at 5:43 am
  
  Perfect!!!
Ashley Savage on July 10, 2015 at 8:41 am

Lots of kid let interruptions but nevertheless my shoulders were burning.
Reply
- Ashley Dale Grant on July 10, 2015 at 9:27 am
  
  A few interruptions is better than not doing it at all!! Good work.
Lynne Sutherland on July 10, 2015 at 9:12 am

Trying to get back on track after my weekend away…..this was tough and I didn’t think I could finish it but I pushed through!!! Now for a day at he pool :)
Reply
- Ashley Dale Grant on July 10, 2015 at 9:29 am
  
  Weekend away and day at the pool, sounds like the best reward after some hard work!
Simone Stawicki on July 10, 2015 at 6:55 pm

DONE! effing hardest one so far for me.
Reply
- Ashley Dale Grant on July 11, 2015 at 11:55 am
  
  I’m really impressed you’re so dedicated you worked out on a Friday night. Good job lady! Glad it “worked” you
Karen Williams on July 11, 2015 at 12:45 pm

My second workout of the day… is it possible that I am secretly enjoying this… HAHA

Loved the shuffles so much that I did them instead of the push ups!! :)
Keep Rockin!
Reply
- Ashley Dale Grant on July 12, 2015 at 4:19 pm
  
  Wow that is pretty awesome!! Hope you’re feeling that today.
Stefanie Puckrin on July 12, 2015 at 9:13 am

Sunny Sunday morning after a pool party yesterday…..done and feels awesome!
Reply
- Ashley Dale Grant on July 12, 2015 at 4:20 pm
  
  That sounds like a wonderful way to work the pool party bevies off! Hope you got in the pool again today!
Jo-Anne Harvey on July 12, 2015 at 9:42 am

I AM SO SOAKED! I did this on my brothers deck on his gorgeous property. Almost gave up because of the heat ( so hot here) but the view helped me keep going! Thanks for coming with me to Pennsylvania Ash!
Reply
- Ashley Dale Grant on July 12, 2015 at 4:21 pm
  
  Haha that is so awesome you took me with you!! Love that! Enjoy your trip and stay hydrated!
Kim Judd on July 12, 2015 at 9:47 am

I switched the Wednesday and Fridays workouts around this week . Hope that was ok ? But just finished the last one for the week .. Lol ready for tomorrow’s
Reply
- Ashley Dale Grant on July 12, 2015 at 4:22 pm
  
  Of course it’s OK! No prob. So happy you did it. See you tomorrow 👍
Nicole Ansell on July 12, 2015 at 8:43 pm

Done
Reply
- Ashley Dale Grant on July 13, 2015 at 8:59 am
  
  👌
- Ashley Dale Grant on July 13, 2015 at 8:59 am
  
  Great way to wrap up your weekend!
Amanda McCauley on July 13, 2015 at 9:11 am

Playing catch up yet again but planning on going hard this week and adding in the two I missed from last week!
Reply
- Ashley Dale Grant on July 13, 2015 at 12:55 pm
  
  I like that! Go hard this week!
Sandie Le on July 21, 2015 at 9:35 pm

Slowly catching up! It was definitely hard keeping up with this one, especially with the push ups! Thanks!
Reply
- Ashley Dale Grant on July 22, 2015 at 10:45 am
  
  Keep it going slow and steady! Soon enough you’ll be killing the pushups!
Ashley Savage on July 28, 2015 at 3:24 pm

No emails this week so I did most of this one again on my lunch
Reply
- Ashley Dale Grant on July 28, 2015 at 7:37 pm
  
  Good for you Ash! Like that you’re staying on track!

Royally Fit Workout Challenge # 43

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