Royally Fit Workout Challenge # 45 | Royally Fit

Royally Fit Workout Challenge # 45

by | Nov 7, 2014 | Members, Weighted Workouts | 99 comments

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21 Minute All Over Body – Print Workout Here

Today, I only need 21 minutes of your time.  Let’s do this!


What you will need:

  • Resistance band or weights

Warm-Up

  • 3 minutes of jump rope

Workout – 50/10

  • Walking lunges; forward and back – Complete two walking lunges forward and back, making sure to bend your knees nice and deep while keeping your hips and chest pointing forward.  Never drop that chest forward!!
  • Bicep curls with resistance bands – Standing over top of the resistance band with both feet (one foot if it’s a tight one) alternate your bicep curls as fast as you can.  Ensure your palms are facing out and your elbows are on the outside of your ribcage….not resting on it!
  • Bicycle legs with full sit-ups – Sink down into a low backwards lunge so both legs are bent 90 degrees, and then kick it forward to contract the lower ab area.
    NOTE:  If you cannot get up all the way continue doing bicycles with little crunches up and down as high as you can.**Complete these 3 exercises 3 times before you immediately move onto the next 3 exercises.
  • Burpee with two forward jumps – Complete a burpee  followed by a jump forward.  Repeat this twice, and then run backwards to repeat again!
    Modification:  As always, you can walk your feet out into a burpee instead of jumping it, followed by a squat walk forward.  Where there is a will there’s a way!
  • Triceps kickbacks  with resistance bands – Standing over top of the resistance band with both feet,  do a small bicep curl with both hands followed by a triceps kickbacks turning your palms back to get that triceps squeeze and contraction.
  • Double plank jump – From a high plank position (shoulders directly over top of your wrists) do two small jumps in and out to get the legs, abs and shoulders workout.  Modification:  Skip the jumps and walk your feet in twice.  No matter what, just keep those shoulders over your wrists so your abs are constantly engaged.

Cool Down/Stretching

  • Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy,
Ashley Dale Roy

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99 Comments

  1. Angelika Henning
    Angelika Henning on November 9, 2014 at 10:38 am

    Week 45 done and was my first workout with you online.
    Just stopped sweating!
    And, as in group class, lunges are the hardest for me. Oy ve the form!!
    Gives me something to work on.
    Thanks Ashley!!

    Reply
    • Ashley Dale Roy
      Ashley Dale Roy on November 9, 2014 at 5:06 pm

      This is a pretty tough workout to get started on Angelika! Good work!! Keep em’ coming!

  2. Tracey Cavanagh
    Tracey Cavanagh on November 10, 2014 at 10:22 am

    Yep, hate the burpees…lol. Great workout, thanks Ash!

    Reply
    • Ashley Dale Roy
      Ashley Dale Roy on November 10, 2014 at 1:59 pm

      I heard a funny saying you would like: “Buck Furpees!” We are thinking of making it into a shirt!

  3. Rufaida Ansari
    Rufaida Ansari on November 13, 2014 at 8:19 pm

    my biceps and triceps needed this! overall, awesome workout!! thanks ashley :D

    Reply
    • Ashley Dale Roy
      Ashley Dale Roy on November 14, 2014 at 8:23 am

      My pleasure Rufaida! It sure is awesome when your arms feel nice and strong after a workout!!

  4. Lindsey Moyle
    Lindsey Moyle on January 27, 2015 at 10:39 am

    Great workout! Aren’t you impressed that I picked one that has burpees?

    Reply
    • Ashley Dale Roy
      Ashley Dale Roy on January 28, 2015 at 10:49 am

      Damn straight I am!! Right on!

  5. Patricia Best
    Patricia Best on July 1, 2015 at 8:26 am

    Done! Love the biceps and triceps today!

    Reply
  6. Patricia Patricia
    Patricia Patricia on July 1, 2015 at 8:36 am

    Wow dripping in sweat. Happy canada day :)

    Reply
  7. Catrina
    Catrina on July 1, 2015 at 8:43 am

    Done! Awesome workout, thank you!!!

    Reply
  8. Angelika Henning
    Angelika Henning on July 1, 2015 at 8:47 am

    Happy Sweaty Canada Day!!!

    Reply
  9. Naomi Paiero
    Naomi Paiero on July 1, 2015 at 9:14 am

    All done!

    Reply
  10. Jennifer
    Jennifer on July 1, 2015 at 9:16 am

    Done!!

    Reply
    • Ashley Gabel
      Ashley Gabel on November 16, 2021 at 6:58 pm

      Lots of great moves. Thanks Ash

  11. Lynne Sutherland
    Lynne Sutherland on July 1, 2015 at 9:27 am

    That was tough….but I made it through. Happy Canada Day

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 1, 2015 at 11:38 am

      You’ll keep getting stronger! I love how dedicated you are right now!

  12. Michelle Snowden
    Michelle Snowden on July 1, 2015 at 9:28 am

    done! Great start to Canada day! Happy Canada day Ash!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 1, 2015 at 11:38 am

      You too Michelle!! Hope you’re feeling back to your normal strength level!

  13. Stefanie Puckrin
    Stefanie Puckrin on July 1, 2015 at 9:32 am

    Sweaty. love quick and efficient. THANKS!

    Reply
  14. Rita Campbell
    Rita Campbell on July 1, 2015 at 9:53 am

    Happy Canada Day! All done!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 1, 2015 at 11:39 am

      Right on Rita! Enjoy your day with the family.

  15. Cara Fischer
    Cara Fischer on July 1, 2015 at 9:56 am

    Whew! Nice and sweaty, thx!! Happy Canada Day!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 1, 2015 at 11:39 am

      Happy Canada Day Cara! Love having you back to the early morning workouts!!

  16. Jessica Sabiston
    Jessica Sabiston on July 1, 2015 at 10:05 am

    Done!

    Reply
  17. Leslie Sansom
    Leslie Sansom on July 1, 2015 at 10:07 am

    A good one! (I am surprised I could do it all the way to the end as I had to take a hiatus from class last week due to the flu.) Happy Canada Day!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 1, 2015 at 11:40 am

      Always good to get back at it! Glad you’re feeling better. Enjoy your day Leslie!

  18. Kim Judd
    Kim Judd on July 1, 2015 at 10:17 am

    Done !!! Time to enjoy Canada day with my hubby and kids

    Reply
  19. Jessica Hambleton-Bojda
    Jessica Hambleton-Bojda on July 1, 2015 at 10:17 am

    your times are deceiving….21 minutes should be easy to get through, right? NOPE.

    Reply
  20. Amanda McCauley
    Amanda McCauley on July 1, 2015 at 10:50 am

    Whoop! Love the super short ones!

    Happy Canada Day!

    Reply
  21. Carolyn Stanbrook
    Carolyn Stanbrook on July 1, 2015 at 11:48 am

    Thanks Ash! Enjoy the game!

    Reply
  22. Jillian Churly
    Jillian Churly on July 1, 2015 at 1:08 pm

    Done!

    Reply
  23. Laura Stacey
    Laura Stacey on July 1, 2015 at 1:31 pm

    What a great sweaty work out !!!!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 2, 2015 at 7:45 pm

      Yahoo!! Great to see you on here laura!

  24. Jennifer Wiggans
    Jennifer Wiggans on July 1, 2015 at 2:35 pm

    Happy Canada Day! Done

    Reply
  25. Kyla Thistle
    Kyla Thistle on July 2, 2015 at 4:33 am

    When it’s 4am and you can’t sleep, what should you do? A workout!!! What a way to kick off my day.

    Reply
  26. Andrea Was
    Andrea Was on July 2, 2015 at 5:51 am

    Good morning workout! Thanks Ashley:)

    Reply
  27. Jessica Graham
    Jessica Graham on July 2, 2015 at 9:11 am

    Done! no time yesterday… but we hammered it out this morning!

    Reply
  28. Jo-Anne Harvey
    Jo-Anne Harvey on July 2, 2015 at 9:23 am

    Kick ass! now I can head to the trailer for an extra long weekend :) Thanks Ash!

    Reply
  29. Anna Fischer
    Anna Fischer on July 2, 2015 at 10:14 am

    Hey Ashley, I was diagnosed with a diastatis recti (split abs) and it’s three fingers, which is concerning. I was told not to do anything like a crunch/scissor leg lifts etc. Could you recommend another workout that I could do in place of these?
    Great workout today!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 2, 2015 at 7:50 pm

      Hey Anna!! Good to know, that’s quite the separation. Definitely not a good idea to do crunches but planks, side planks, kealgles, and back extensions would be good. If you’d like more detail send me a personal email and I’ll help you out!!

  30. Krista McLean
    Krista McLean on July 2, 2015 at 3:47 pm

    Went out to lunch today and felt gross after (there’s a reason lobster grilled cheese isn’t on the meal plan) so I did four sets of each. It helped. Now to down some ACV to help with the bloat. :)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 2, 2015 at 7:51 pm

      Yeah a little sweat, ACV and lots of water should do the trick!

  31. Kristin Goodwin
    Kristin Goodwin on July 2, 2015 at 6:50 pm

    Done! A good quick sweat!

    Reply
  32. Kate Stock
    Kate Stock on July 2, 2015 at 8:50 pm

    Loved the resistance bands

    Reply
  33. Michelle Fraser
    Michelle Fraser on July 2, 2015 at 8:52 pm

    Done! Almost skipped out today as I’m just feeling really tired today but figured it’s only 21 mins so got my butt in gear tonight! Glad I did it!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 3, 2015 at 8:00 am

      Sometimes those are the most rewarding ones!!

  34. Kaitlin Keefer
    Kaitlin Keefer on July 3, 2015 at 7:10 am

    Done! My neck was still a bit tender on those sit-ups so I just did bicycles without coming up.

    Reply
  35. Allie Mixemong
    Allie Mixemong on July 3, 2015 at 8:43 am

    Well I sure have missed you Ashely…cannot say the same for Burpees! Thanks for the fantastic start to my morning!!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 3, 2015 at 10:50 am

      Haha you’ll get there Allie!! Nice to have you back. Your tank will be printed by Tuesday!

  36. Lee-Anne Mace
    Lee-Anne Mace on July 3, 2015 at 9:53 am

    that was a good one! its nice when its a quick but great workout!!

    Reply
  37. Simone Stawicki
    Simone Stawicki on July 3, 2015 at 10:38 am

    That was killer! sweating everywhere!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 3, 2015 at 10:51 am

      Amazing!! So cool to train you Simone!

  38. Lisa Ashbourne
    Lisa Ashbourne on July 3, 2015 at 11:56 am

    I loved the bicycle abs! Thanks so much! Also forgot to post yesterday that I finished Monday’s workout too:)

    Reply
  39. Krista Melville
    Krista Melville on July 3, 2015 at 12:05 pm

    done! thank-you!

    Reply
  40. Rosilyn Boone
    Rosilyn Boone on July 3, 2015 at 9:20 pm

    done

    Reply
  41. Ashley Savage
    Ashley Savage on July 4, 2015 at 5:30 am

    Done this one. I did half of the first video yesterday but haven’t haf a chance to finish it yet. Maybe this afternoon at work.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 4, 2015 at 10:29 am

      Hey at least you did some of it! That’s better than none!

  42. Kristin Collins
    Kristin Collins on July 4, 2015 at 9:37 am

    I liked that one thanks ash!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 4, 2015 at 10:32 am

      You’re welcome Kristin! Enjoy your day!!

  43. Ashley Gabel
    Ashley Gabel on July 4, 2015 at 7:50 pm

    Done! Thanks Ash.

    Reply
  44. Karen Williams
    Karen Williams on July 9, 2015 at 12:47 pm

    Finally completed!

    Reply
  45. Nicole Ansell
    Nicole Ansell on July 15, 2015 at 4:45 pm

    done…finally

    Reply
  46. Ashley Klatt
    Ashley Klatt on July 30, 2015 at 6:44 pm

    All done!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on July 30, 2015 at 9:22 pm

      Yeah two days in a row! Good for you Ash!

  47. Jennifer
    Jennifer on July 31, 2015 at 2:32 am

    Heading for vacation…couldn’t sleep! Great workout.

    I Will definitely need to jump right back into the challenge after this weekend!

    Happy Friday.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on August 1, 2015 at 11:31 am

      So glad you started your long weekend with this. Hope you’re enjoying thos beautiful weather and treating yourself to a cocktail or two.

  48. Sandra t
    Sandra t on November 19, 2021 at 7:05 am

    That was a tough one, Loved the variety, Done. Keeping me healthy!

    Reply
  49. julieboak
    julieboak on November 19, 2021 at 9:59 am

    That second set was a doozy!!!! Now to pack for a weekend in Niagara :)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on November 26, 2021 at 5:28 am

      We just went to Niagara too!! Great Wolf Lodge?!

  50. Jackie Dixon
    Jackie Dixon on November 21, 2021 at 10:31 am

    Wanted a cardio workout and that delivered for sure. Second set was tough. Thanks!

    Reply

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