Sexy Shoulders HIIT Workout

by Ashley Dale Grant | Jun 5, 2015 | Members, Weighted Workouts | 74 comments

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Sexy Shoulders HIIT Workout
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There are a couple main things on a woman’s body that really show her hard work during her sweat sessions! Along with shapely legs, sexy shoulders can really show strength. Let’s work on just that today!

What you will need:

Nothing but your badass selves!!

Warm-Up:

Jumping jacks, burpees, and high knees (jogging on the spot)
1 minute of each

Workout: Complete the three exercises below for 50 seconds on and 10 seconds off

Donkey jumps– Yowzas!! Start in a table top position and then lift your knees one inch off the ground. From here, jump both feet up as high as you can and then land back into the same position with your knees hovering above the ground.
Modification: Same positioning but instead of jumping, alternate lifting your feet up towards the ceiling with your knees bent 90 degrees.
Plank dips – In a low plank position, dip your hips side-to-side as many times as you can while keeping your body forward and your abs in tight!
Modification: You can come up to your hands OR down to your knees for a little break.
Lower back extensions – Lying flat on your stomach, extend your arms out in front of you. From here, inhale as you lift arms, chest and legs off the ground, and then exhale as you release them back down. Be sure to look up to get the full benefit and BREATH!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy,
Ashley Dale Grant

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74 Comments

Kate Stock on June 7, 2015 at 9:11 am

You’d think after a year of doing these videos that I would know that no matter how “easy” the workout looks there is a 99% chance I will be a sweaty mess, yet I still underestimate it everytime!
Reply
- Ashley Dale Grant on June 7, 2015 at 7:38 pm
  
  Haha you know that puts a smile on my face!! Love that.
Patricia Patricia on June 7, 2015 at 9:42 am

Ok those donkey kicks killed me. Great Sunday morning workout
Reply
- Ashley Dale Grant on June 7, 2015 at 7:39 pm
  
  They are amazing aren’t they?!
Krista McLean on June 8, 2015 at 12:37 pm

I did this one today too. Burning! Thanks Ashley!
Reply
- Ashley Dale Grant on June 9, 2015 at 9:51 am
  
  Double whammy!! Right on Krista!
Anna Fischer on June 21, 2015 at 10:21 am

That was awesome! Definitely a great Sunday morning workout.
Reply
- Ashley Dale Grant on June 21, 2015 at 2:32 pm
  
  Glad you enjoyed it!! Beauty day today so it’s great you got it out of the way early 👍
Joy Vogel on June 30, 2015 at 4:18 pm

I did this one today – figured I would start with an “easier one” ha!!! I can feel my muscles already! Thanks Ashley
Reply
- Ashley Dale Grant on June 30, 2015 at 7:33 pm
  
  Haha Joy, at least you did one, and I wouldn’t say it was too easy! Good start to the week.
Michelle Snowden on July 30, 2015 at 7:57 am

Why do the ones that look easy always kick ass! Sweat dripping!
Reply
- Ashley Dale Grant on July 30, 2015 at 9:20 pm
  
  Because I’m sneaky and I’ll keep throwing them at you. Love to see you back on track Michelle!
Kristin Collins on August 11, 2015 at 6:16 pm

Ok and abs day for sure lol
Reply
- Ashley Dale Grant on August 12, 2015 at 1:08 pm
  
  Hehe I love hearing that!
Bobbi Wignall on September 9, 2015 at 6:21 am

Awesome and quick morning workout! I’m so ready to start my day now!! Although…not too impressed that you made me do burpees on my birthday ;-)
Reply
- Ashley Dale Grant on September 9, 2015 at 5:55 pm
  
  Get out! You got up early on your bday to workout with me?! I’m honoured! I hope you had a wonderful day and have a kickass evening! Happy birthday!
Allison Hart on September 9, 2015 at 7:25 am

today was my first attempt at working out before work instead of after diner. Success! Great way to start off the day! now tonight I can come home and just relax!
Reply
- Ashley Dale Grant on September 9, 2015 at 5:56 pm
  
  You’re awesome! The first couple weeks are hard but after that it becomes such a pleasure!
Patricia Best on September 9, 2015 at 8:17 am

I hated/loved that one! Those donkey kicks suck!
Reply
- Ashley Dale Grant on September 9, 2015 at 6:07 pm
  
  Love hate is perfect! That tells me that you pushed hard and you’re going to feel it!
Kim Judd on September 9, 2015 at 10:05 am

Loved it . And loved the time even more !!
Reply
- Ashley Dale Grant on September 9, 2015 at 6:07 pm
  
  Haha sometimes its the only thing that gets me through it…knowing the time!
Taryn Cumming on September 9, 2015 at 12:56 pm

Omg why was that so hard. I’m drenched and now have to go back to work hahaha
Thanks Kate stock for hooking me up with this program!!!
Reply
- Ashley Dale Grant on September 9, 2015 at 6:08 pm
  
  I was thinking the same thing half way through the workout lol. Thanks for joining me Taryn! You rock!
Jennifer Wiggans on September 9, 2015 at 4:04 pm

Done and sore!
Reply
- Ashley Dale Grant on September 9, 2015 at 6:08 pm
  
  💪
Kaitlin Keefer on September 9, 2015 at 5:25 pm

Surprised at how sweaxy I got in only 15 mins!!!
Reply
- Ashley Dale Grant on September 9, 2015 at 6:09 pm
  
  I know right?! Its abusive I tell you
Kyla Thistle on September 9, 2015 at 5:27 pm

ouch!
Reply
- Ashley Dale Grant on September 9, 2015 at 6:09 pm
  
  👌
Cheryl Vincent on September 9, 2015 at 5:27 pm

Lots of modifications but I didn’t stop moving and I notice my ank is getting stronger.
Reply
- Ashley Dale Grant on September 9, 2015 at 6:09 pm
  
  Live hearing that! Good for you Cheryl, keep it up!
Nicky Burns on September 9, 2015 at 6:59 pm

Omg that was so awevil. That’s my new word for awesome/evil lol
Reply
- Ashley Dale Grant on September 9, 2015 at 8:05 pm
  
  Haha you’re right they go hand-in-hand! Like the new word!
Alexandra Wallace on September 9, 2015 at 7:14 pm

I knew I was in trouble when you used the words ‘warm up’ and ‘burpees’ in the same sentence…. definitely had to fight my way through that one!
Reply
- Ashley Dale Grant on September 9, 2015 at 8:06 pm
  
  But everyone loves burpees don’t they!? Lol. Good work staying on track!
Rita Campbell on September 9, 2015 at 7:34 pm

Burpees AND donkey kicks?! That’s mean! Love ya for it, though!
Reply
- Ashley Dale Grant on September 9, 2015 at 8:07 pm
  
  I knew I could throw all of the awful in since it was such a short amount of time lol. Love to see you doing this on a work night Rita….nothing is going to stop you!
April Patch on September 9, 2015 at 7:38 pm

Really good one! Mastered those donkey kicks by the end!
Reply
- Ashley Dale Grant on September 9, 2015 at 8:07 pm
  
  Unreal! Good for you!
Ashley Klatt on September 9, 2015 at 8:08 pm

done
Reply
- Ashley Dale Grant on September 9, 2015 at 8:08 pm
  
  💪
Kate Stock on September 9, 2015 at 8:22 pm

Done!
Reply
- Ashley Dale Grant on September 10, 2015 at 2:23 pm
  
  Boom!
Mandy Armstrong on September 9, 2015 at 8:24 pm

Just the perfect amount of time!! The 18 min mark is great for me! I can fit it all in and know I still have time to spare!!!
Reply
- Ashley Dale Grant on September 10, 2015 at 2:24 pm
  
  I hope you’re starting to feel energized and back in the game Mandy!
Catrina on September 10, 2015 at 6:14 am

Love that workout! all done!
Reply
- Ashley Dale Grant on September 10, 2015 at 2:24 pm
  
  Look at you and your early morning workout! Good work!
Angelika Henning on September 10, 2015 at 8:03 am

Ouchy donkey kicks!!
Reply
- Ashley Dale Grant on September 10, 2015 at 2:24 pm
  
  I’m super impressed with your before school workouts!!
Michelle Fraser on September 10, 2015 at 12:17 pm

Man that was intense!! I don’t think I could have done anymore! Was out the beginning part of this week with a stomach bug so glad to be back at it! Thanks for a great workout as always!
Reply
- Ashley Dale Grant on September 10, 2015 at 2:25 pm
  
  It was intense – I remember it like it was yesterday. Love the quick yet intense ones though! Glad you’re feeling better and back at it with us!
Dawn Phillips on September 10, 2015 at 3:37 pm

Done and done…
Reply
- Ashley Dale Grant on September 10, 2015 at 8:01 pm
  
  Beauty!
Carolyn Stanbrook on September 10, 2015 at 6:47 pm

Drip…drip. Great work out. Not loving the donkey kicks!
Reply
- Ashley Dale Grant on September 10, 2015 at 8:02 pm
  
  They are so flipping tough…I don’t blame you! Lol. Good work Carolyn!
Brittney Boone on September 11, 2015 at 7:38 am

Dig this one!
Reply
- Ashley Dale Grant on September 11, 2015 at 9:08 am
  
  Only you would! LOL Happy Friday Brittney! Have a good one :)
Krista Delorey on September 11, 2015 at 11:30 am

Done! Gonna feel those donkey kicks!!
Reply
- Ashley Dale Grant on September 11, 2015 at 1:04 pm
  
  They are evil!! Have a great weekend Krista!
Andrea Was on September 12, 2015 at 7:05 pm

I like that one a lot!:)
Reply
- Ashley Dale Grant on September 13, 2015 at 10:42 am
  
  Don’t hear that often! That’s awesome!
Jo-Anne Harvey on September 13, 2015 at 12:22 pm

Did half of this right after the other one it is a nice compliment to the tabata :) But off to play with my daughter now I can’t say no to that face and believe me I am still soaked from Tabata lol!!! See you tomorrow :)
Reply
- Ashley Dale Grant on September 14, 2015 at 8:37 am
  
  I’m not worried! It was a dandy. Time with Emily is most important!
Ashley Savage on November 8, 2015 at 10:27 am

Did this again
Reply
- Ashley Dale Grant on November 8, 2015 at 11:03 am
  
  Sweet!
cmccallion on July 5, 2021 at 8:32 pm

Been struggling to find time for myself lately, so this was really rough for me. Couldn’t get myself to finish the entire thing. Gonna focus on some stretches tonight, and try it again another day and see if I can handle it better.
Reply
- cmccallion on July 8, 2021 at 8:47 pm
  
  I’m back! I did it. Had to modify the donkey jumps, but I got it done. Woo!
- Ashley Dale Grant on July 9, 2021 at 11:20 am
  
  You are amazing!! Welcome back, Babe!
- Ashley Dale Grant on July 9, 2021 at 11:23 am
  
  Be kind to yourself Catherine!! Showing up is awesome…you don’t have to crush it for it to count. Everything counts. To get your groove back, just tell yourself 5-10 minutes, and be pleased with that! That is OK!
Allison Hart on July 8, 2021 at 1:31 pm

Done! So sweaty!
Reply
- Ashley Dale Grant on July 9, 2021 at 11:20 am
  
  Ali, so awesome to see your name pop up!!! Woot woot.
Michelle72 on July 9, 2021 at 7:58 am

3rd workout for the week done! ?
Reply
- Ashley Dale Grant on July 9, 2021 at 11:19 am
  
  SO PROUD OF YOU MICHELLE!!

Sexy Shoulders HIIT Workout

74 Comments

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