Royally Fit Workout Challenge # 6

by | Feb 7, 2014 | Body Weight Workouts, Members | 137 comments

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With only 3 exercises to do in a short amount of time, you’ll be able to nail your form, work harder as a result, and really push yourself to muscle failure. Let’s do this!

What you will need
Just you!

Warm-Up

Jumping jacks, heels to bum run, side to side step with straight arm lifts
Complete 1 minute of each exercise

Workout
Complete each of the exercises below for 50 seconds on and 10 seconds off, for a total of 5 sets.

Low lunges forward and back – Staying as low as you can, take two walking lunge steps forward, followed by two walking lunge steps back.
Note: Do your best to stay as low as you can, without popping your body up like you normally would during a lunge. Keep both shoulders pointing forward and your stomach long and open.
Squat and twist (opposite knee to elbow) – Taking your feet further than hip distance apart and your hands behind your head, squat your bum down low and come up and twist your body by lifting your knee up towards the opposite elbow.
High plank with alternating knee drops – With your hands on the ground, directly underneath your shoulders, hold your body up in a plank position while alternating knee drops towards the ground. If you can touch the ground, the more you will feel your abs ladies!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaty and feel sexy,
Ashley Dale Roy

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137 Comments

Jennifer Wiggans on February 13, 2014 at 7:42 pm

Soaked in sweat … Check
Legs vibrating …. check
Thanks Ash
Reply
- Ashley Dale Roy on February 14, 2014 at 10:14 am
  
  Making me happy….check!
  Anytime Jen!
Dawn Phillips on March 3, 2014 at 10:56 am

Great workout legs were shaking the whole time and I am drencthed in sweat. Thanks for an amazing workout Ash I sure I will feel pain come this afternoon. lol
Reply
- Ashley Dale Roy on March 3, 2014 at 11:18 am
  
  It’s a burner! What a wonderful way to start your week Dawn!
Dawn Phillips on March 8, 2014 at 6:45 pm

I just did this workout back to back and man it was a killer.
Reply
- Ashley Dale Roy on March 9, 2014 at 10:49 am
  
  Dawn you are blowing my mind with how hardcore you are – you’re doing double than I am in these workouts. Love it!
Jo-Anne Harvey on March 22, 2014 at 9:28 am

Awesome way to start my day ….SOAKED IN SWEAT!!! Love it. Now getting on the treadmill for a bit :)
Reply
- Ashley Dale Roy on March 23, 2014 at 10:51 am
  
  Soaked in sweat = much success! Good work Jo-Anne!
Tracey Cavanagh on March 26, 2014 at 6:06 pm

Great intense -quick workout!
Reply
- Ashley Dale Roy on March 26, 2014 at 9:57 pm
  
  Those three in a row will get you every time!
Rosa Calderone on April 3, 2014 at 1:45 pm

i cant decide which exercise was the toughest! :)
Reply
- Ashley Dale Roy on April 4, 2014 at 8:51 am
  
  Yay Rosa – I’m so pumped you got started on here. Three times this week!
Jennifer butwell on August 1, 2014 at 9:38 am

My legs are burning!!!! This is a good and efficient workout for sure!
Reply
- Ashley Dale Roy on August 1, 2014 at 9:39 am
  
  Excellent! So glad you did it Jen!!
Patricia Brochu on August 4, 2014 at 12:58 pm

This is one of my faves for sure!! Loved it.
Reply
- Ashley Dale Roy on August 4, 2014 at 4:28 pm
  
  Wow I am impressed Patricia! This must have been a good one than because you’re usually prone to loving the weighted workouts!
Kaitlin Keefer on November 27, 2014 at 6:36 am

I seriously love these workouts because I’m only going hard for 20-30 mins – makes it easier to convince myself to do them before work!

Day 4 of personal challenge: complete!
Reply
- Ashley Dale Roy on November 27, 2014 at 5:17 pm
  
  I know the timing is pretty badass! I can’t imagine doing hour long workouts now – I am addicted to this style. Thanks for joining me
Jeni Gardiner on March 2, 2015 at 12:43 pm

Thanks ash! Great first workout
Reply
- Ashley Dale Roy on March 2, 2015 at 4:16 pm
  
  You’re awesome Jeni! You got right to it!!
Allison Hart on March 2, 2015 at 3:25 pm

This workout was the perfect combo of strength and cardio! I’m dripping with sweat!
Reply
- Ashley Dale Roy on March 2, 2015 at 4:17 pm
  
  If sweat was an indication of success, you get first prize! Lol
Rita Campbell on March 2, 2015 at 8:08 pm

Awesome sweat session, thank you!
Reply
- Ashley Dale Roy on March 2, 2015 at 8:13 pm
  
  You got right to it Rita! Awesome work!
Leslie Sansom on March 2, 2015 at 8:51 pm

Fast and furious! Got ‘er done!
Reply
- Ashley Dale Roy on March 3, 2015 at 8:47 am
  
  You sure did get er’ done! Two days in a row. Off to a good start!
Joanna Parker on March 2, 2015 at 8:59 pm

That was intense and sweaty!!!
Reply
- Ashley Dale Roy on March 3, 2015 at 8:47 am
  
  Haha perfect!!
Joanna Parker on March 2, 2015 at 9:00 pm

#operationbuildabooty continues
Reply
- Ashley Dale Roy on March 3, 2015 at 8:48 am
  
  Love the hash tag #mustuse lol
Kristin Collins on March 2, 2015 at 11:28 pm

Woooo let the challenge begin!!! With a leg shred no doubt, thanks Ash!! Looking forward to the month ahead!
Reply
- Ashley Dale Roy on March 3, 2015 at 8:48 am
  
  Kickass Kristin!!! Can’t wait to see how you do!!
Leah Young on March 3, 2015 at 6:38 am

Killer! Legs are in fire – love it
Reply
- Ashley Dale Roy on March 3, 2015 at 8:49 am
  
  Love it! Thanks for sweating with me Leah!
Jackie McDonald on March 3, 2015 at 10:15 am

Ouch lol phew.. Bring it on March! Thanks Ash
Reply
- Ashley Dale Roy on March 4, 2015 at 7:47 am
  
  Yes!! Bring it on!!! Great work Jackie!
Angela Wood on March 3, 2015 at 5:27 pm

1st workout in 9mths, I kept up pretty good! So ready for this Challenge!
Thanks Ashley!
Reply
- Ashley Dale Roy on March 4, 2015 at 7:48 am
  
  Good for you Angela!! Excited to send you the next workout. Thanks for commenting!
Kate Stock on March 3, 2015 at 7:23 pm

definitely look much easier in the written form! sweaty mess!
Reply
- Ashley Dale Roy on March 4, 2015 at 7:48 am
  
  Haha yes even I find these workouts sneaky!!
Amanda Whitcombe on March 3, 2015 at 7:54 pm

holy crap. Been WAY too long. That kicked my butt. So good to be back :)
Reply
- Ashley Dale Roy on March 4, 2015 at 7:49 am
  
  Haha amazing! Thanks for joining the challenge and working hard Amanda! Lets do this!
Patricia Patricia on March 3, 2015 at 9:31 pm

Great workout. Fast and sweaty
Reply
- Ashley Dale Roy on March 4, 2015 at 7:50 am
  
  Perfect!!
Heather McGillen on March 4, 2015 at 3:18 pm

Wow…glad to be back. That was short but still kicked my butt!
Reply
- Ashley Dale Roy on March 4, 2015 at 5:22 pm
  
  Yes!! Sweat out that cold!!
Angelika Henning on March 4, 2015 at 5:14 pm

What’s that talking? Oh yeah – my obliques!
Ow!!
And happy!!
Reply
- Ashley Dale Roy on March 4, 2015 at 5:22 pm
  
  Haha amazing!
- Ashley Dale Roy on March 4, 2015 at 5:24 pm
  
  Haha yes! And that makes me happy ;)
Jo-Anne Harvey on March 4, 2015 at 6:32 pm

Perfect workout fast and sweaty! Thanks Ash :)
Reply
- Ashley Dale Roy on March 5, 2015 at 5:48 am
  
  Yes you got to it Jo! Great work
Katie Baragar on March 4, 2015 at 10:40 pm

Did the workout this morning and was very red in the face! Feeling the obliques already. Love the quick workout – perfect for before work :)
Reply
- Ashley Dale Roy on March 5, 2015 at 5:51 am
  
  I LOVE morning workouts. Thanks for joining me Katie!
Jennifer Wiggans on March 5, 2015 at 7:00 pm

Oh my legs remember this one ….ouch!
Reply
- Ashley Dale Roy on March 6, 2015 at 4:52 pm
  
  Haha good old muscle memory!!
Meagan O'Neill on March 6, 2015 at 2:34 pm

Sweaty and Done!! Great workout to start the challenge!!
Reply
- Ashley Dale Roy on March 6, 2015 at 4:56 pm
  
  Lovely! Sweaty is exactly what I was going for
Cara Fischer on March 6, 2015 at 7:11 pm

Leg are burning! Great workout! :)
Reply
Ashley Chernis on March 8, 2015 at 12:09 pm

Finally starting the challenge lol and what a start!! My legs are n fire! Thanks Ash, looking forward to more killer workouts!
Reply
- Ashley Dale Roy on March 8, 2015 at 2:00 pm
  
  I’ve been waiting for you to comment! Way yo go Ash!!! Let’s do this
Andrea Atchison on March 15, 2015 at 7:57 pm

Getting caught up on my workouts!!! This one was a sweaty mess
Reply
- Ashley Dale Grant on March 16, 2015 at 9:25 am
  
  You rock!!! Good for you Andrea
Moin Islam on April 14, 2015 at 4:38 am

Workout Challenge #6 – DONE! … Great Workout as designed by a Great Trainer :-)

(From my hotel Gym in Finland)
Reply
- Ashley Dale Grant on April 14, 2015 at 10:28 am
  
  Holy moly! I’m impressed Moin! Thanks for taking me to Finland with you.
Patricia Best on November 4, 2015 at 5:45 am

Drenched in sweat! Debated whether or not to get up early to get a workout in today and I’m so glad I did! Thank you!
Reply
- Ashley Dale Grant on November 4, 2015 at 10:47 am
  
  I love how much you can talk yourself into working out on days you’re not into it. It rocks, and you’re right you always feel better!
Heather Byers on November 4, 2015 at 5:54 am

Ouch! lol I did it! and it is 5:54 Woot!
Reply
- Ashley Dale Grant on November 4, 2015 at 10:48 am
  
  Look at you go early morning! Yahoo!
Catrina on November 4, 2015 at 6:08 am

That was an intense 15 minutes! Awesome :)
Reply
- Ashley Dale Grant on November 4, 2015 at 10:48 am
  
  Tell me about it! Digging your early morning workouts!
Jodie `Barfitt on November 4, 2015 at 7:51 am

Sweaty! Sweaty! Sweaty! Love it!
Reply
- Ashley Dale Grant on November 4, 2015 at 10:48 am
  
  All in 15 minutes! Love it!
Amber McAdam on November 4, 2015 at 8:03 am

Sweating!
Reply
- Ashley Dale Grant on November 4, 2015 at 10:48 am
  
  Badass!
Jennifer Minnie on November 4, 2015 at 9:02 am

Another one done. I’m also trading Monday’s video for tomorrow with a real live Nicole. :)
Reply
- Ashley Dale Grant on November 4, 2015 at 10:49 am
  
  I’m so freaking happy to see you doing so well these past couple weekend Jennifer!
Kim Judd on November 4, 2015 at 10:21 am

Loved this workout… Would love more like this
Reply
- Ashley Dale Grant on November 4, 2015 at 10:50 am
  
  Most definitely! Did you like that it was only 3 exercises or that it was only 15 minutes. Or both. Let me know and I’ll accommodate
- Kim Judd on November 4, 2015 at 1:06 pm
  
  I love both it was click and only three exercises ., very doable
- Ashley Dale Grant on November 4, 2015 at 6:49 pm
  
  Will bring more of these to the table ;)
Rebecca Procter on November 4, 2015 at 12:26 pm

Nice and sweaty over here, did one extra round1
Reply
- Ashley Dale Grant on November 4, 2015 at 6:49 pm
  
  Nice work lady!
Kate Stock on November 4, 2015 at 1:32 pm

Killer! Shaking allocer
Reply
- Ashley Dale Grant on November 4, 2015 at 6:49 pm
  
  So shaky you couldn’t even write. Love it!! Haha
Kate Stock on November 4, 2015 at 1:32 pm

That’s suppose to say all over lol
Reply
Jessica Sabiston on November 4, 2015 at 1:40 pm

Love!!
Reply
- Ashley Dale Grant on November 4, 2015 at 6:50 pm
  
  Love the love here! You ladies are digging this!
Alexandra Wallace on November 4, 2015 at 4:10 pm

LOVE these super short workouts!!! I especially love when you put how many minutes it is in your emails… it’s the best motivator for me. For some reason, when I know how quick it is, I’m so motivated to get it done because I know it won’t take long out of my hectic day and I’ll feel great afterward :) Thank you!
Reply
- Ashley Dale Grant on November 4, 2015 at 6:50 pm
  
  Love the feedback Alexi! I will make a point to do this more often.
- April Patch on November 5, 2015 at 6:52 pm
  
  I like that too as it helps me know what kind of planning I need in the evening around all the other stuff we have!
- Ashley Dale Grant on November 5, 2015 at 8:14 pm
  
  Totally get it! Will make a point of stating the time more often.
Jennifer Wiggans on November 4, 2015 at 4:47 pm

Sweat is dripping!
Reply
- Ashley Dale Grant on November 4, 2015 at 6:50 pm
  
  High fives girlfriend!
Jessica Hambleton-Bojda on November 4, 2015 at 5:29 pm

Only made it through 3 sets but I’m back.
Reply
- Ashley Dale Grant on November 4, 2015 at 6:51 pm
  
  That’s the most important thing. Welcome back friend!
Cheryl Vincent on November 4, 2015 at 5:58 pm

I did it but modified the plank. Loved the burn with the squat twist
Reply
- Ashley Dale Grant on November 4, 2015 at 6:51 pm
  
  Good for you Cheryl! Nice to see you posting today!
Kristin Hernandez on November 4, 2015 at 7:00 pm

Soaked!!!!
Reply
- Ashley Dale Grant on November 5, 2015 at 9:45 am
  
  Nice work lady! So pumped to see you on here!
Sarah Austin on November 4, 2015 at 7:02 pm

Great workout! Definitely feeling those legs and abs. Especially since everything is sore from yesterday’s Ugi class. Ouch!
Reply
- Ashley Dale Grant on November 5, 2015 at 9:45 am
  
  Haha I bet! Good for you for pushing through Sarah. Rest day or two this weekend!
Rita Campbell on November 4, 2015 at 8:01 pm

Awww, I think this was my very first workout with you!
It was challenging tonight…I’m just imagining how much I must’ve struggled back then lol
Reply
- Ashley Dale Grant on November 5, 2015 at 9:46 am
  
  It sure was! I’m going back to the oldies for our Wednesday workout so you will get to compare your new strength to your old. Kinda cool!
Angelika Henning on November 4, 2015 at 8:53 pm

Done twice. I prefer a little longer workout since I already have my shoes on. ☺
Reply
- Ashley Dale Grant on November 5, 2015 at 9:47 am
  
  Haha totally! You also have a lot of steam to burn off you just woman!
Ashley Gabel on November 4, 2015 at 9:27 pm

Done. Thanks Ash short and sweat!!
Reply
- Ashley Dale Grant on November 5, 2015 at 9:48 am
  
  Just like you!
Heather Byers on November 5, 2015 at 5:53 am

Done…second time…sweaty!!!!
Reply
- Ashley Dale Grant on November 5, 2015 at 9:47 am
  
  Nice! You’re on fire with these morning workouts!
Cassandra Pearson on November 5, 2015 at 6:57 am

I am done. My abs were still sore from Nicole’s workout, so I’m definitely feeling the pain. I love the cat in the background…my cats watched me workout too :)
Reply
- Ashley Dale Grant on November 5, 2015 at 9:48 am
  
  Awesome start to the November challenge Cassandra! And yes the cats bring some laughs to the table…make me forget about the pain lol
Kristin Collins on November 5, 2015 at 7:38 am

Perfect morning workout! Short effective and sweaty
Reply
- Ashley Dale Grant on November 5, 2015 at 9:49 am
  
  Beauty! Makes me happy!
Michelle Fraser on November 5, 2015 at 10:10 am

Wow so short but still so hard! Lol My arms/shoulders were especially burning! Thanks!
Reply
- Ashley Dale Grant on November 5, 2015 at 4:46 pm
  
  Well you’re more than welcome Michelle!
Kaitlin Keefer on November 5, 2015 at 5:10 pm

I love that this was only 15 minutes :D
Reply
- Ashley Dale Grant on November 5, 2015 at 8:13 pm
  
  I know right?!
Mandy Johnston on November 5, 2015 at 5:53 pm

I love how much my butt and quads are burning right now!
Reply
- Ashley Dale Grant on November 5, 2015 at 8:13 pm
  
  Mandy I love that you did it! You’re going to be walking funny by Saturday lol
Nicky Burns on November 5, 2015 at 6:28 pm

I don’t even know how it’s possible to sweat so much in 15 minutes!! Wowza!
Reply
- Ashley Dale Grant on November 5, 2015 at 8:13 pm
  
  I know, its my kind of workout!
April Patch on November 5, 2015 at 6:56 pm

Loved it! It’s hard to stay in a low lunge!
Reply
- Ashley Dale Grant on November 5, 2015 at 8:14 pm
  
  Definitely! It burns!
Ashley Klatt on November 5, 2015 at 7:58 pm

WoW! Great workout Ash! My legs are done for the night
Reply
- Ashley Dale Grant on November 5, 2015 at 8:14 pm
  
  Time for bed! Haha
Bobbi Wignall on November 6, 2015 at 6:26 am

Wowsers! I am pouring sweat and panting – awesome short and sweet workout!
Reply
- Ashley Dale Grant on November 6, 2015 at 8:10 am
  
  I like them short and effective! Glad you enjoyed!
Roxanne Crooks on November 6, 2015 at 4:43 pm

wow still lousy with the lunges, backwards is awful, the balance kills me.
Reply
- Ashley Dale Grant on November 6, 2015 at 7:37 pm
  
  Roxanne instead of doing lunges I’d like to see you doing standing or sitting leg extensions instead. Strengthen your quads to support the knee. If you need some help with that feel free to email me!
Kyla Thistle on November 7, 2015 at 7:57 am

Done! One more to catch up for the week. I’ll save that gem for tomorrow :)
Reply
- Ashley Dale Grant on November 7, 2015 at 6:03 pm
  
  You got this!
Patricia Patricia on November 8, 2015 at 10:06 am

I’m drenched. Quick and effective. Ty Ash. Happy Sunday
Reply
- Ashley Dale Grant on November 8, 2015 at 11:02 am
  
  Perfect!! Enjoy your day as well Patricia :)
Paula Jackson on November 9, 2015 at 11:14 am

done ;)
Reply
- Ashley Dale Grant on November 9, 2015 at 1:12 pm
  
  Nice work! Double whammy!
Ashley Gabel on January 5, 2016 at 7:52 pm

Love this workout for a quickie.
Reply
- Ashley Dale Grant on January 6, 2016 at 6:43 am
  
  I love quickies too Ash! Lol

Royally Fit Workout Challenge # 6

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