Dropping by Two’s – Print Workout Here
It’s be beginning of December and it is crucial we stay on track, ensure our workouts are strong, and don’t’ make any excuses. Today, like always, I only need about 30 minutes of your time. Let’s do this!
What you will need:
- Weights – I have 15lbs dumbbells, but you can use whatever weight you have on hand!
Warm-Up
- 2 minutes and 40 seconds of jump rope
Workout – Drop-set workout from 20 reps to 2 reps!
- Sumo squats with jumps – Thinking of a sumo wrestler, alternate taking your leg sup and around so you can contract your lower abs, work your stability muscles, and challenge your squat in a different way. After each ‘sumo’ do a jump squat or pulse if you’re not jumping ;)
- Bent over back rows – Only work one side at a time, and make sure you’re working your legs too by keeping them far apart from each other and with a deep bend in your front leg.**Move back and forth between these two exercise from 20 to 2 reps as quickly as you can (dropping down in 2’s), but with good form of course!
- Alternating lunge jumps – Take your time on these, land low, land soft, and always bend equally into both knees.
Modification: Alternate walking your legs into lunges if you’re unable to jump. - Push-ups – Keep your hands wide, your chest forward, and go as low as you can to really get into the muscle and burn lots of calories.
Modification: Of course you can use your knees if you need to. I do at some points!**Move back and forth between these two exercise from 20 to 2 reps as quickly as you can (dropping down in 2’s), but with good form of course!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Holy sweaty. Great Friday morning start
Yes!! Amazing. Thanks for joining me Pat!
Holy $hit, Ash! That was the perfect mix of strength and cardio. My arms are like jelly. I love how you can still kick my a$$ even though you’re so far away!
Haha that’s awesome Krista – I too am so happy I’m able to kick your ass from so far away. I love seeing what you ladies are up to and kicking your butts!
great workout! thanks ashley!
My pleasure Allison!! Thanks for joining me.
Love the workout, you always have me sweating :)
That’s the goal!!
Thanks Ash. I needed that. btw, your cats are hysterical!
Aren’t they the best! They make me so happy. Glad they offer a distraction during your sweat session. Ps…Sorry for the late response. I couldn’t log in!
I’m a sweaty mess! Thanks for the great workout.
Woohoo! So pumped you did this today!
That was a sweaty mess.. ughh haha
Sweaty mess = success. Good job Chantal!
Done. That one was tougher than it looked!
Im sneaky!
Done! good one! thank you!
Right on! You’re welcome!
When I read that there were squats in this workout, I almost cried cause I was still in pain from Monday! I pushed through and finished it and am so happy I did.
I want to tell you that working out with you on here feels like you are actually In front of me. So much so that when you did the first water break, I actually said “thank you” out loud as if you could hear me! Hahaha
Haha oh man that’s amazing! I welcome you to yell at me during hard parts too!
Another great workout! Although they are tough, I like the “dropping by 2’s” as each set is shorter and the “light at the end of the tunnel can be seen”! Thanks!
Aren’t they the best! One of my favourites for sure!
Another great workout. Still in pain from Monday. Love it
I bet! Glad to hear you didn’t use it as an excuse to sweat again! That’s awesome!
Done…..YIKES!!
Yikes = success!
That was a sweat-er!!! Went quickly, I love it!
They are fast but furious!
Push ups sucked….im soaked!
I thought you liked push-ups! Nonetheless, they love you.
Too. Tired. To. Comment.
That. Freaking. Rocks.
I feel like sumo squats should be part of every workout. I can’t help but smile the whole time haha
Haha they are pretty fun right!
Done! The push-ups were killer!
Most would agree! Thanks for joining Jen!
Done! John really liked it to!
Get out! Good for him for joining along!
Done! wow that was hard. I really like when we do count downs :)
I lobe drop sets like most people love tabata. They’re the best!
Sweaty. Great mid week workout :)
Beauty!
holy crap, this was killeeer! Sweet workout, Thanks Ashley!
Yeah Rufaida! Kicking ass!
It’s late at night but I got it in and it was killer!! What is awesome though, is that I am in a hotel this week and I could still do it in the small space between the bed and bathroom! Thanks :)
Wow that’s kickass! Love that you didn’t use traveling as an excuse. Great job Amanda!
This was an awesome one. Definitely going be feeling sore tomorrow. Especially the legs! Thanks!!
Yuuuup!
All done
Yahoo!
Well, that woke me up!
Haha awesome! Morning workouts are my favourite#
Done! Wasn’t pretty; but it’s done.
It doesn’t have to be pretty. You just want to dominate it!
Done. Liked the first two exercises but last two were tough. I wasn’t going as fast as you with the push ups.
That’s totally cool Ash! Go at your own pace to begin… You’ll get stronger!
Sweating like crazy!
Yahoo!
done
Nice to see you commenting Rosilyn!
Dripping, but excellent. Legs still sore from first workout! Thanks Ashley!
Dripping mess equals success! Good work Carolyn!
Drop sets are awesome! Very sweaty over here!
They are freaking awesome! Glad you enjoyed and you’re all sweaty from hard work!
Sweaty sweaty sweaty chest is going to feel that tomorrow!!!
Bam! I like that!
This was awesome. I was actually able to keep up with the jump lunges throughout the entire workout…. Push-ups, not so much lol :)
Yeah! Good for you!
Sweating like crazy! lol Was off for a few days as I was fighting a cold but am determined to get back on track! Pushups were a killer! I could only do the last 2 on my toes! lol. Thanks for another great workout!!
Wow good for you! Maybe do a double whammy on the weekend to get caught up :)
Just catching up on my workouts. It’s been a busy week.
Amazing! Do a double whammy to catch up!
Have I mentioned that I have a love hate relationship with drop sets lol. I have to play catch up this week with one exercise. Looking forward to a double :)
Yeah double whammy! You can do it!
Did this one yesterday, but forgot to comment :)
Right on! Glad to see you’re staying on track and commenting. I’m sending another video today so get that third one in :)
Did this Friday but i just realized I didn’t post, I loved the workout!!
Haha that’s OK! You got back on track quickly!
That was a good one!
Done!
Not my favourite I gotta’ say – have you seen me lunge? Frog in a blender.
Frog in a blender. You kill me lol. Thanks for joining Angelika!
Done! Still in soo much pain from Tabata but pushed my way thru. Did low impact and unfortunately only made it thru half the push-ups this time. Next time I’ll try for 2 more. Only concern is my form doing the sumo squats.
Wow good for you Angela! You pushed through soreness and did your best. Keep this up and you’ll really feel a difference by the end of these 4 weeks.
Finally done! I hope to do Friday’s from last week during afternoon nap time today:) thanks for the work out!
That was difficult!!! Feels great thou
Amazing!
I decided to do a workout today because I went out last night and drank and ate. So I thought I would punish myself with this workout suffering from a hangover and doing this = no fun. But I must say I sweated all the toxins out and I am feeling awesome so thanks I guess
You deserve those nights out Dawn, do no need to punish yourself. Enjoy and then work out the next day because you feel like it :)
On nights. Did this on my first lunch to keep me awake
Wow good for you Ash! That’s impressive!