Ugi-licious – Print Workout Here
From top to bottom, this weighted workout is going to work every muscle you have, leaving you feeling strong, fit and sexy. Heavy in the abdominals, be sure to keep your abs pulled in tight so you can support your lower back. Let’s do this!
What you will need
Ugi ball, one dumbbell or nothing.
Warm-Up
- 3 minutes of jump rope
Workout
Complete each of the exercises below for 50 seconds on and 10 seconds off, for a total of 5 sets.
- Low squat with push the weight above your head – Take your feet a little further than hip distance apart so you can drop your bum nice and low in the squat. At the same time, push the weight above your head while keeping your abs tucked in nice and tight. When you stand back up you can drop the weight to chest level. This exercise will work your shoulders, your legs, and because you’re taking the weight above your head when you come down, your core a little more.
Modification: If taking the weight above your head while you squat bothers your shoulders, neck or lower back, instead keep it at chest level, and then try lifting it above your head when you’re standing up. If this still bothers you, just hold the weight for a resistance squat. - 3 jump lunge with a twist – Holding the weight above your head, do 3 jump lunges and then twist the weight down towards your hip in the same direction that your front knee is pointing. For example, if your left knee is in front, you must twist down towards your left hip. Lift the weight back above your head, and repeat on the next side after 3 jumps.
Modification: If you need to be nice to your knees, then complete alternating backwards lunges with twists instead. Just twist with each backwards lunge instead of after 3. - Squat and a row – Standing with your feet directly underneath your hips, do a squat while you simultaneously row off to the side with the weight. Repeat this while alternating your rows side to side on each squat.
Modification: If you feel this in your lower back instead of your abs and arms, please put the weight down and continue moving without it. You’ll still be working it! - Wide leg squat hold with biceps curls to shoulder – Holding a wide leg squat, toes pointing out and sitting down low, hold your upper body straight up while you drop the weight in the center of your body, and then ‘curl’ it towards your shoulder.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Just finished this workout, it was a fun one with the ball!
Awesome! I’ve been getting more requests for the Ugi ball workouts so I’m glad you enjoyed it! Glad to see you fit your workout in this weekend Allison!
Wow, that was a tough one….total sweat!!!
I just love that you guys are keeping up with these workouts!!!
I’m a sweaty mess!!!!!
A sweaty mess makes me feel like a hot mess!!!
great but painful workout Thanks Ash.
The weighted ones always get me too Dawn! Glad you felt it!
This worked my shoulders so much that I nearly dropped my Ugi ball on my head in the last set. Loved getting the sweat on!
Pumped you’re getting right to these and you have a Ugi on hand. Amazing!
Week #1 of personal challenge: COMMMMMPLETE!
Just from doing one of these every morning before work, I’ve lost 1.5 inches in my waist :) Thanks Ash!
See you next week!
Holy shit Kaitlin – YOU’RE A FREAKING MACHINE! Love it. Congrats on all of your success and determination this week. May I use your comment as a testimonial? It’s perfect!
Yes you can!!
Thanks – you rock!
That was sweaty. I was cursing having a 12 lbs ugi though!
But man you’ll be so strong because of it!!
Holy shoulders!! Feeling pumped!
Yeah! Love that feeling ????
The sweat. Omg… the sweat. That was awesome.
Amazing!!!!
That was so hard! Murder!
You’re welcome ?
Great stuff Ashley!
Anytime hardcore!!
Wow! That was harder than it looked!
That’s my speciality!
That was tough my legs hurt. Thanks Ash.
Maybe you’ll be waking funny tonight!!!
Yeow-za! That was a great push for legs with the jump squat challenge added in! Thanks Ash!
I bet!! Keep those squats a coming!!
Perfect! Modified the jump lunges because my ankle is bothering me
I’m still pumped you did it!! Awesome sauce!!
Done ?
Woooooooooo!!!! I was grunting! That was insane!
Yeah grunting means you worked your ass off!!! Love it!! ????
Holy shit that was tough w my 12 lb ugi
I bet it was! Way to go Ash ????
Holy crap! Recovering from dental surgery so I didn’t push it too much but pouring sweat nonetheless! Awesome!
I hear that’s a tough one! Good for you to give this workout a shot anyways. Not an easy one!!
That was a tough one but a great one!?
Perfecto!!
OMG sweat show…. had to alternate btwn ugi ball and lighter dumb bell. Recovering from a mild cold, that felt great!! Thanks, Ash ;)
Yeah way to sweat it out!! Crazy how many people are sick this summer!
Convinced hubby to join me on this one in the backyard tonight. Our toddler joined in using his soccer ball as an Ugi while the baby watched from his stroller. Fun family workout :)
That’s adorable!!! High five to everyone!!
Dripping!!! Didn’t think this out very well seeing our trailer shower is broken, guess I should go jump in the pool
That doesn’t sound like a bad idea!!!
Holy chit balls that was a tough one just dripping. Walked dog for hour and half before. Ready for Saturday ty ash
You rock Pat!! You inspire me!!
Just me and that ☆%÷#ing 16 lb TKO ball. Some modifications to use it for all the moves but the 50 sec x 20 it was in my arms certainly have to account for something! Another dripper!
Amaaaaaaazing!!!!
How are the arms feeling today??
Love the UGI! Gotta get out to a class one of these days!
That would be awesome!!