Drop Set – Print Workout Here
These workouts always do a doozy on me – and in only a short amount of time!
Today, we are doing 6 exercises, and we finish this workout up in 21 minutes. That’s nothing, you can totally do this!
What you will need:
- Resistance band and/or weights
Warm-Up
- 300 reps of jump rope
Workout – 30, 20, 10
- Runner’s lunge with shoulder press, left side – Think a sprinter about to take off in a race, and this is what you should look like when you’re in your ‘runner’s lunge’ position. Starting with the left leg moving, and the right arm lifting, keep your right leg stationary and drop it 90 degrees each and every time you lunge your left leg back. If you’d like that extra little abdominal contraction – lift your left knee up when you complete the shoulder press.
- Runner’s lunge with shoulder press, right side – Same as above on the opposite side.
- Jump squats (or pulsing for those of you that cannot jump) – You know the drill, jump high and sink into your landing with a soft and quit finish.
- Seated back rows– Slightly bend your knees and keep your feet hip distance apart before you wrap the resistance band around your feet. From here, lean back with a nice flat black so you can pull the resistance band back by bending your elbows and squeezing your shoulder blades together. Be sure to keep the shoulders down and away from the ears so you don’t hurt your neck.
NO RESISTANCE BAND? You can move through these motions without anything and still feel it if you really focus J
- Jumping lunges (or pulses for those of you that cannot jump) – Complete 30 jumping lunges, always ensuring your back and core are nice and straight, and your knees are soft and landing quietly.
- Push-ups – On or off your toes, keep those hands wide, fingers spread and hips in-line with your shoulders. Don’t let them sag ladies!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy!
Ashley Dale Roy
Love drops sets. Total sweat. Ty Ash
Me too! I was hoping to see you yesterday in class, but I guess I did in a way online anyway!! You rock!
Great early morning workout Ash! My legs will scream at you later.
I think you’re legs will be screaming at you right about now!!
YES DROP SETS ARE SICK! loved this one, sweating tons!! thanks, ash!
Aren’t they a blast! It’s easy to push yourself mentally when you know you only have 20 seconds to focus on! Good work Rufaida!
YES! I love it! I did this one this morning and my ass is really feeling it already.
Woohoo! Those runner’s lunges always get me in the butt too!
Sweating my butt off!
You make me a happy girl! Way to go Antionette! Let’s keep this up!
great workout!! I have alot of catching up to do with the online training but such a great start back into it!!! sweaty as always!
Great to see you back Kate! Let me know how you do over the Holidays – be sure to stay on track!
Hey you! Sorry for the late response I couldn’t log in for a bit. We are good to go now. Glad to see you back on here sweating with me!! Keep letting me know how you’re doing!
I did it! I’m a sweaty mess but I did it!
Haha awesome! Hope you’re taking today off. Great work Lindsey
I decided to add another workout in before tomorrow’s challenge and I chose this one. Not a big fan it was a very intense workout. I did however liked how quickly the workout actually went. So thanks Ash for a nice Sunday workout.
Oh wow good for you Dawn! You’re starting to motivate me with how dedicated you are!
Done. Great hump day sweat
Hump day sweat!! That could be interpreted a couple different ways LOL. Thanks for joining me Patricia!
quick one but sweating none the less.
Just the way I like them!
done
Boom!
Love a good quickie in the morning ;-)
Haha, conveniently on hump day right!? You rock Brittney. Have a great day!
I love drop sets!!!
Glad you enjoyed it! Enjoy your day Patricia!
Love drop sets. Sweating out my cold!
That’s what I like to do too! It helps. Hope you feel better soon Stef!
Really off workout for some reason…balance was waaaay off and really out of breath, but DONE!
Maybe you’re on your period, or about to get it? This has a direct link to balance while working out! Sometimes energy too since we’re losing so much iron and all. At least you still did it!
That was a great one, super sweaty and love the drop sets! Cant believe that was only 20 mins work…
I know right!!! 20 minutes can do some serious damage! Thanks for joining me Rebecca? How much longer until the big day?
3 weeks this Saturday. So far lost an inch off my waist and another inch off the hips! Wahooo. Feeling great. Also, got tons of compliments this passed weekend at our engagement party. I’m pumped!
Shit that’s coming up!! How exciting for you guys!! Glad you’re feeling good and in 3 weeks time, you’ll feel even better!
Thanks Ash! I’m drenched!
Yahoo!! You’re welcome!
Got ‘er done! ;)
Keep getting ‘er done just like that Megan!
Wow. Good one. . Thanks
You’re more than welcome!
Woot woot! Done like dinner
Good stuff!! Hopefully you followed it up with a killer dinner ;)
Drop sets are a favourite … Thanks!
No problemo Jenn!!
Done…no resistance band but did what I could.
If you ever get lost without the equipment read the exercise descriptions and modifications below the video!! I typically throw them in just in case ;)
That was a quick and sweaty one! Love the drop sets!
Me too!! Awesome work Kelsey!!
Love the drop sets! Super sweaty now. Thanks!
You rock Sandie!!! Twice this week already :)
I like that workout a lot!! Thanks Ash:)
Late response…. but AWESOMENESS! Glad you liked it!
Great workout. Sweaty!!!!
Wonder how you’re feeling today from that 👍
Done! Bam! Let’s get the day started!
You’re on fire right now. I can feel the energy from you. Love it!!!
Finally got to it, and I glad I did. Good start to the day.
Hope your muscles are treating you well today as a result!!
Yay!! done. :)
Didn’t work out yesterday; it wasn’t a good day. BUT – my body missed it and I think this was maybe my best yet.
Thanks Ashley!!
Having your body miss it is an incredible sign! Yay!
Nice and short but feeling it in my legs already!
Doesn’t have to be long to get them talking that’s for sure!! Thanks for joining me Anna!
Sweaty mess., but I know that’s the look you were hoping for!
You got it!!!! 👌
Love drop set. Feeling good and ready for the day!
That’s what I’m talking about!
i LOVED that workout! thanks!
Good to know! Will do more of them :)
Finally got to this but better late than never!
Yay great way to start your weekend. Have a good one Kyla!
Done. Almost to my goal Ash. Thanks so much.
Ash you are welcome a thousand times!! Give yourself a pat on the back for all the hard work!
Playing catch up again, but almost there!
Love drop sets the most
You can make it!! Good work this month Amanda!
Drop sets are my favourite! And in such a short time I was sooo sweaty. Definitely will be going back to this one when I’m short on time!
Mark it down….that’s a great call!! Thanks for joining me Bobbi!
I forgot to post yesterday. I did it! Enjoyed it!
Yay!! That’s great :)
done
Boom
and finished!
👍👌✊
I’m catching up!
Better late than never!! Marathon is coming up!!
Started my comeback with this one. I’m a sweaty mess and I love it!!
You’re one kickass woman! Good work 💪
Love drop sets! when I get through the first set I know I am badass and can do the rest!
Damn straight!!
Did this write up today! Spreading my love amongst a variety of things these days! I’ve built a consistent cardio routine for 3 months running, a better eating strategy for 6 weeks (no diet) and adding it different other things SLOWLY here and there going forward. Doing it the right way, but hoping to give a little more RF love in the future too! ❤ Thanks for always being there RF!
Love seeing how you’re approaching this April! So important xx
Did this one at my own pace (and realized after I did 15 per leg to equal 30 instead of 30 each…oops) but was still sweaty and feeling it!
I have no doubt you were still feeling it! Great work!
Done. Great challenge.
Awesome work Jackie!!