The ‘Timed’ Drop-Set Workout
Print Workout Here
This is a fun one, and something I don’t normally do. Typically we do a drop-set workout in the fashion of reps, but today we’re going to do a drop-set workout in a timed fashion. The whole point of this style of workout is to really hit muscle failure. It challenges you beyond the 50 second mark, and maintains constant stimulation. Have fun with this – it’s a good one.
PS – Sorry for all the cat disruptions….I’m not one for editing videos at this point. Keeping it O-natural with that and my bad counting!
Warm-Up
- Included in the workout.
Workout – Each exercise below is done for 3 minutes, 2 minutes and then 1 minute consecutively. There will be no planned breaks, so only take them if you need them.
- Jump rope – Straight forward, but if you don’t have a jump rope, feel free to simulate it, jog on the spot, or do some jumping jacks.
- Around the world, right – Keeping your left leg planted in one spot, move your right leg into a forward lunge, a squat, and then a backwards lunge. Continue with all three ‘points’ for the whole 3 minutes, being sure to drop your legs into the positions as deep as you can with good form.
- Around the world, left – Same as above with the right foot planted.
- Low plank – Complete a plank on your elbows, directly underneath your shoulders, with a nice tight core. Do not let your hips sag, or come to high. Pay attention to your form, and ensure you stay in position so you can feel it in your abs, arms and legs – not in the lower back.
MODIFICATION: You can do this on your hands to decrease the intensity on your elbows, or even drop to your knees for added support. Just be sure to keep your hips up so you feel this exercise through the core!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
Thanks for the laugh during this workout Ash your cat is awesome and it was a great workout too
Hahahaha – she is too funny! I can’t seem to keep her out of the room, and I don’t have the heart to put her in another room and shut the door. Glad it didn’t take away from the effectiveness!
I’m soaked! I sucked at the 3 min plank, 2 min plank but could hand the straight 1 min plank :) thanks again
Being soaked = SUCCESS!! Thanks for the feedback Jen – I miss having you around in class, so it’s nice to have contact with you via online training :o)
I’m so glad you don’t edit your videos. The entertainment value is well worth it.
My legs are on fire, I only hope I can make it up and down the stairs today!!!!,
LOL I’m happy you’re cool with the no editing Petroula! She has definitely added some character to the workouts!
Let me know how that stair experience goes!
Ash
Sweating big time…planks really got me..thxs Ash. Good comic relief with your cat…
Love it!! Pantera has been getting some big fans from the online training, and I’m thinking if that’s what helps you ladies get through the workout it’s great.
Love that you leave the old videos up! Soaked after this one…….the planks killed me. ;)
You rock for doing this Wendy!! That is 3 amazing workouts for you this week. So happy to see you going back and giving the old ones a whirl!
I swapped this one in for the challenge workout today because I don’t have weights at work. Snuck into a boardroom and banged it out at lunch. Love this one! Only thing is that I forgot to pack deodorant so I may scare my coworkers away all afternoon.
Good for you! That’s awesome Krista!
Will be feeling that one tomorrow!
Great way to start your day!!
done..week started…little sweaty, little shaky…gonna feel this one later I think
You will also feel amazing!!
Sweaty mess! I’m pretty sure we did some extra reps of the lunges/ squats. Planks were tough but a goal to work towards!
That is likely!!! Lol. Great work, enjoy your day!
soaked! that is all lol
Haha amazing….that is all!!
That was a sweat fest. Ready to start my day. Thanks Ash
My pleasure Ker! Love kicking your ass again.
Hahaha up the nose Pantera shot! Done.
She’s one of a kind that Pantera! Lol
Yup dripping sweat, that was a great one.! tks!
Amazing! Thanks for sweating with me!
My legs are shaking! Great workout!
You’re on fire right now Patricia!!
What a great start to my late afternoon, did enjoy the stretching as for the workout it’s self not a fan. (Lol) really intense had a hard time with the planks but managed to get through it. Thanks for the killer workout in my birthday. I’m a sweaty mess.
Pumped to see you do this on your b day! Especially one you’re not a super fan of. Awesome work!!! Enjoy the rest of your day.
My first official online workout and it was a beauty. Loved the cameo of Panterra! At this point I have a Love-Hate relationship with you Ash! LOL
Unreal!!! So happy to see this Raya. In the end you’ll love me again..I promise!!!
Sweaty mess! Loved that one! Also like how I’ll be able to see my progress with this one too
Amazing. That’s rewarding.
Wow, great Monday workout!!! I’m glad Panterra provided some much needed comic relief :)
Haha she’s a star!!
Ouch…my legs are jello!
Perfect! Lol
Great sweaty workout! Those planks though…. Gahhhh
Sweaty freaking mess! That 3 min plank was unreal…I tried my best!
I’m sure you kicked ass lady!!
Since when did 3 minutes mean an eternity?! Great, great, workout!
Haha I know right! Good work lady!! Just love that you’re staying on track being back at work. Such a good role model for Ryan.
Awesome workout! Enjoyed feelimg the burn!
That makes me happy!!!
done
Boom. Have a great day!!
Done but I need to work on holding my plank
Good goal! Try this again in 4 weeks and see how you do ;)
Ugghghhhhhh…… You and I had quite a conversation during this one!! Good thing you couldn’t actually hear what I was saying to you….. Can’t actually call it a success (or fully done) but I am sweaty and swearing.
You can tell and swear at me all you want to get through it lady. Whatever it takes!!! Sweat is a measure of success so great job!!
Thanks Ashley! I found where Evan puked this morning on the carpet while holding my plank! And I even kept on holding it!! Haha!
Haha glad I could help!! That’s funny! And you didn’t even stop. Applause!
I’ll admit, I spent about half of the first two plank sets face-down on the beautiful cold floor.
Yeah I can appreciate that!! Lol
That was a sweaty one! Those planks are good motivation bc I can see my tummy hanging lol
Whatever helps to motivate lol. However most tummies hang a little…that’s gravity! Good work Ash!
I can’t walk lol- I wasn’t able to hold the planks the whole time but I’m improving
Thanks Ashley
You’ll get there Rachel!! Keep up the consistent work.
Planks are my nemesis… this workout was good motivation to keep working on them because I suck!!! here’s hoping the next time around is better ;)
If you stick with your workouts I have no doubt you’ll come back to this stronger!! Good for you for not giving up!
I found this one too hard :(. I went back & did the Tabata workout instead.
Well at least you didn’t say “forget it” altogether and hit the couch instead!! Next time I strongly suggest sticking with the planned workout and doing the best you can. Take breaks and pause when needed….I’m not looking for perfection. Just best efforts!
Ok sounds good! Thank you!
Anytime!
My legs are like jello. As for the 3 min plank … not happening lol
Haha keep working on it Ash! Good for your back ;)
The cat was a much needed distraction!! :)
She really is the star of the show Chloe, and I thank her for that. Keeps your eyes off me struggling here and there. Lol
Ughhhhhhh. That is all.
Lol lovely!!!
Wowza. Maybe should have taken your advice n started with an easier one haha. Got through it with a whole lot of f-bombs. Thanks ash
You freaking rock for doing it Amanda! So glad I texted you today ;)
done
Look at you go!! Even coming back from the spa :p
Love your cat! So funny! Thanks for a great workout! I still need to work on my planks!
My pleasure! That plank wasn’t easy for me either. Something for us to all work on!! Good work Krista!
My abs and legs!!!
Thanks Ash!
Good morning Angelika! Good work lady!!
I’m gonna say this style of drop set is my favorite! Next to a good slider workout, it’s great!
Haha I’m working on a slider workout as we speak!!! Glad you enjoyed it :)
Done! My idea of around the world is a trip around it with good food! This one killed me after mommyfit yesterday!
Yeah not so much…haha. Thanks for joining me!!
All done! I know you said at the end that this one ‘wasn’t too hard’ but my legs were on fire!! and I got less coordinated as we went along! Haha Need to work on my planks – I could pretty much only do it for 1.5mins on my toes. So all in all a good workout for me!
Yeah I should watch what I say sometimes! Glad you felt it Michelle!
After climbing the streets of San Fran for 6+ hours yesterday I think my calves are “thanking” me for evening out the workload haha nice to have you on my trip!
Oh yeah you rock!! Way to go Kristin! Thanks for taking me to San Francisco with you!
Killer but awesome!!!
Done, better late then never
100% ;)
Okay so I did this one again (as you suggested) because I struggled with the planks the first time. I think I did better this time but I still struggled holding the plank for 3min, I only got to two and a half minutes
That’s still damn good!!! Do it after another 4 weeks and see how you do ;)