September Workout Week # 2 | Royally Fit
September Workout Week # 2

September Workout Week # 2

by | Sep 13, 2013 | Body Weight Workouts, Members | 59 comments

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Slow and Controlled Burner

Sometimes it’s good to go slow and controlled, and this week we’re doing just that.  It’s important to slow it down and hit different muscles fibers once in a while.  It’s good protocol to stimulate your muscles different ways, so although this workout may not feel as intense, trust me, you’ll still feel the burn during the workout and in the next couple days!


Warm-Up

  • 30 jumping jacks + 30 side-to-side steps.  Be sure to do more if you’re not feeling warm enough yet!

Workout

  • Split lunge pulse jumps, right side – With your back leg elevated onto a ball, chair, couch, or box, jump your opposite leg out in front of you and bend deeply into both legs.  Be sure to stand tall here, and not lean over your front leg.  Now, staying nice and low with your bend in both legs, gently jump your front leg off the ground while simultaneously bending into your back leg.
    MODIFICATION: Instead of jumping your front leg, pulse into both legs.
  • Split lunge pulse jumps, left side – Same as above
  • Knee down and heel push, left side – While lying on your side, bend your bottom knee 90 degrees, and then begin dropping your top knee down onto the ground and then pushing it up towards the ceiling through your heel. This is an awesome butt workout!!!
  • Knee down and heel push, right side – Same as above.
  • Controlled mountain climbers – Starting in a high plank position (on your hands) alternate pulling your knees in towards your chest in a slow and controlled motion.  Take your time!
    MODIFICATION: Start in a table top position so your knees are supporting you on the ground, instead of off the ground in the high plank position.
    Complete these exercises 3x through with little to no break – but take your time during the reps!

Final Bonus Set

  • Move through each of the above exercises 1 more time each for 30 reps while pulsing!

Cool Down/Stretching

  • Complete 5-10 minutes of nice gentle stretching

 

Get sweaty and feel sexy!

ashley dale roy

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59 Comments

  1. Jennifer Wiggans
    Jennifer Wiggans on September 14, 2013 at 1:24 pm

    My ass will feel that one!
    Thanks Ash for another great work out :)
    Love them

    Reply
    • Ashley Dale Roy
      Ashley Dale Roy on September 15, 2013 at 7:22 pm

      My pleasure Jen! So happy to have you back online and working out with me :)

  2. Patricia Patricia
    Patricia Patricia on June 22, 2015 at 5:54 am

    Wow crazy butt burn. Going to feel that

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 22, 2015 at 9:08 am

      Love me a good butt burn….oh wait, does that sound bad! Lol

  3. Theresa Fisher
    Theresa Fisher on June 22, 2015 at 6:17 am

    shake n burn. oh my! nowto get up the stairs :D

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 22, 2015 at 9:09 am

      Hopefully you made it and could get ready for work!! Have a good one Theresa!

  4. Nicole Ansell
    Nicole Ansell on June 22, 2015 at 6:38 am

    done

    Reply
  5. Stefanie Puckrin
    Stefanie Puckrin on June 22, 2015 at 9:23 am

    Done!

    Reply
  6. Kim Judd
    Kim Judd on June 22, 2015 at 9:30 am

    Done

    Reply
  7. Patricia Best
    Patricia Best on June 22, 2015 at 9:49 am

    That was a great change of pace.. butt burn for sure!

    Reply
  8. Cindy Somerville
    Cindy Somerville on June 22, 2015 at 9:54 am

    Done!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 22, 2015 at 3:46 pm

      Yahoo you made a comment!! Keep them coming lady!

  9. Kerri-Ann Kelly
    Kerri-Ann Kelly on June 22, 2015 at 1:44 pm

    Wow. Gonna be sore later..

    Reply
  10. Krista McLean
    Krista McLean on June 22, 2015 at 2:20 pm

    Done! Thanks Ashley.

    Reply
  11. Mandy Baragar
    Mandy Baragar on June 22, 2015 at 2:31 pm

    Ow my bum! It’s such a change for me to be focusing so much on my lower body, but I’m loving it.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 22, 2015 at 3:48 pm

      That’s the foundation of a strong body lady! Glad you’re enjoying….because it’s obviously working for you. Holy shit you look good!!

  12. Jennifer Wiggans
    Jennifer Wiggans on June 22, 2015 at 4:49 pm

    Going to feel that tomorrow

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 23, 2015 at 5:31 am

      I kinda hope you do….keep me updated lol

  13. Kyla Thistle
    Kyla Thistle on June 22, 2015 at 5:23 pm

    It burns!!! I was happy for the ‘rest’ mountain climbers. :)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 23, 2015 at 5:32 am

      Rare to hear mountain climbers as a rest!

  14. Brittney Boone
    Brittney Boone on June 22, 2015 at 8:05 pm

    Done-finished off with some old school UGI moves!

    Reply
  15. Karen Williams
    Karen Williams on June 22, 2015 at 8:14 pm

    The stairs will be a challenge tomorrow. Thanks Ash… Day two and Ièm still here!! Yahoo!! : )

    Reply
  16. Andrea Was
    Andrea Was on June 23, 2015 at 5:51 am

    I love those butt workouts, my bum says thank you!:) I only did one extra round of pulses

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 23, 2015 at 1:18 pm

      I’m impressed you’re doing extra sets that early in the morning! You rock!

  17. Kaitlin Keefer
    Kaitlin Keefer on June 23, 2015 at 7:07 am

    buns of steel!

    Reply
  18. Jennifer
    Jennifer on June 23, 2015 at 8:30 am

    Done

    Reply
  19. Lisa Ashbourne
    Lisa Ashbourne on June 23, 2015 at 11:16 am

    I’m back! Thanks for another good one. I’m following it up with some yoga. I was feeling the split squat burn as well.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 23, 2015 at 1:19 pm

      Welcome back Lisa!!! Good call on the yoga. Enjoy your day and see you soon 👌

  20. Michelle Fraser
    Michelle Fraser on June 23, 2015 at 12:10 pm

    Done! I’m sure my butt will be hurting tomorrow ;) lol

    Reply
  21. Angelika Henning
    Angelika Henning on June 23, 2015 at 5:46 pm

    Done. Sore butt here I come!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 23, 2015 at 7:57 pm

      That means you’ll be thinking about me the next couple days!! Hehe

  22. Jo-Anne Harvey
    Jo-Anne Harvey on June 23, 2015 at 6:44 pm

    Done! I can’t believe how much you can feel the butt on that. It seems like you wouldn’t but wow!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 23, 2015 at 7:58 pm

      I know right. It’s brutal, “butt” I love it. Ha

  23. Carolyn Stanbrook
    Carolyn Stanbrook on June 23, 2015 at 7:49 pm

    Ouch…really felt the butt…

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 23, 2015 at 7:58 pm

      That’s exactly what I was going for! This is unbelievable!

  24. Ashley Gabel
    Ashley Gabel on June 23, 2015 at 8:50 pm

    Great Butt Burn. Did a couple extra sets :)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 24, 2015 at 5:08 pm

      Can’t say I’m surprised with the extra sets…you’re hardcore!!

  25. Kristin Goodwin
    Kristin Goodwin on June 23, 2015 at 9:00 pm

    Done! I must be tired because my balance was terrible on the split squats. But feeling way better now than before I started the workout :)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 24, 2015 at 5:09 pm

      Sometimes balance is off when you’re on your period so if it’s that time of month for you….that’s your answer. You still rock!!

  26. Ashley Savage
    Ashley Savage on June 23, 2015 at 9:39 pm

    My right side hurt way more too. All done. I didn’t do any extra tho but I will take the stairs up to the 9th floor at work tomorrow.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 24, 2015 at 5:09 pm

      Often one side only feels like it hurts more because we have more body awareness there I’m sure you were working the other side just as much!

  27. Amanda McCauley
    Amanda McCauley on June 24, 2015 at 10:10 am

    The “bonus” round was rough and after you said we’re going for one more set, it took a bit of convincing myself to actually do it. But got ‘er done!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 24, 2015 at 5:11 pm

      Nice job!!! Glad you didn’t laugh in my face and turn me off….lol. You rock!

  28. Kristen Rynax
    Kristen Rynax on June 26, 2015 at 10:21 am

    Right side is so sore! Burning.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 26, 2015 at 10:28 am

      Wonderful! Just in time for a beauty day :)

  29. Rosilyn Boone
    Rosilyn Boone on June 26, 2015 at 7:53 pm

    done

    Reply
  30. Kate Stock
    Kate Stock on June 28, 2015 at 12:26 pm

    I think you and Nicole are literally trying to break my ass muscles! 4th set was a great little finish

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 28, 2015 at 4:14 pm

      We may be conspiring a worldwide ass attack!! Haha

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