Single Side Weighted Workout

by Ashley Dale Grant | Mar 25, 2016 | Members, Weighted Workouts | 55 comments

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Single Side Weighted Workout
Print Workout Here

This is a great workout to work your balance, your stability muscles, and just your muscles in general! Don’t underestimate how much this works your core! Today this workout is going to take you just over 30 minutes including your stretching. Let’s do this!

What you will need:

Weights (I am using 15lbs and recommend 8-20lbs)

Warm-Up:

Windmills, walkouts, jumping jacks x2

Workout: Today, I want you to do the 4 exercises below for a total of 4 sets!

Clean and press, left – 20 reps – With your feet hip distance apart, and one weight in your left hand, take your right hand behind your back (great for posture) and then complete a squat while gently taking the weight over towards your opposite foot. Following this you’re going to bring it up and complete a hammer curl and then a shoulder press with your abs engaged and your knees slightly bent.
Clean and press, right – 20 reps – Same as above on the opposite side.
Alternating chest flies – 20 reps – Lying on your back with your knees bent and your feet hip distance apart, you can either leave your hips on the ground OR lift your hips up. From here you’re going to place both weights in your hands with your palms facing each other and your elbows slightly bent. Alternate bringing your arms down towards the ground, and in fact, the back of your arms can touch the ground.
Bicycles- 100 reps – You know the drill! Just make sure you keep your lower back on the ground, you breath, and really work those abs!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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55 Comments

Jennifer Wiggans on March 25, 2016 at 10:21 am

Done :) Happy Friday
Reply
- Ashley Dale Grant on March 25, 2016 at 5:44 pm
  
  Right back at you Jen! Have a wonderful Easter!
Patricia Patricia on March 25, 2016 at 12:26 pm

Done. Love weights. I laughed when you said 100. I was oh ya but not lol. Happy Friday.
Reply
- Ashley Dale Grant on March 25, 2016 at 5:45 pm
  
  Haha yeah those 100’s are evil. Thanks for sweating with me today Pat, have a great weekend!
Ashley Savage on March 25, 2016 at 4:28 pm

Got through 3 of 4 sets on my break. Happy Easter!!!
Reply
- Ashley Dale Grant on March 25, 2016 at 5:46 pm
  
  Great way to sweat during your break! Happy Easter Ash!
Ashley Savage on March 25, 2016 at 7:07 pm

Came back and finished final set woot
Reply
- Ashley Dale Grant on March 26, 2016 at 10:44 am
  
  Yahoo! Love that you do this on your breaks. You rock Ash! I hope you have a great Easter weekend, work and all!
Kendra on March 26, 2016 at 8:53 am

That felt so good! Thanks!
Reply
- Ashley Dale Grant on March 26, 2016 at 10:46 am
  
  I’m glad, and you’re more than welcome! Hope you’re enjoying your long weekend. Kendra!
Leslie Barton on March 26, 2016 at 9:54 am

Loved that one !
Reply
- Ashley Dale Grant on March 26, 2016 at 10:46 am
  
  Nice! Its different so I’m glad to hear you enjoyed it.
Michelle Fraser on March 26, 2016 at 11:15 am

Done! Got a good sweat on! Yet still those bicycles are killer! lol Thanks
Reply
- Ashley Dale Grant on March 26, 2016 at 1:08 pm
  
  They most definitely are! I’m happy tobl say you’re welcome! Lol
Kristin Goodwin on March 26, 2016 at 11:21 am

Loved that one! Happy easter!
Reply
- Ashley Dale Grant on March 26, 2016 at 1:08 pm
  
  Awesome! Happy Easter to you and your FAM Kristin!
Rita Campbell on March 26, 2016 at 12:57 pm

400 bicycles?! A new PB for me!! Happy Easter, bring on the cake!
Reply
- Ashley Dale Grant on March 26, 2016 at 1:09 pm
  
  Yeah enjoy that! Happy Easter to you three Rita! 🐰
Kate Stock on March 26, 2016 at 1:08 pm

My house smells like turkey so it was extra motivation to push hard! What’s a good modification for bicycles? My hip flexors hate me right now and it’s wicked painful to do bicycles
Reply
- Ashley Dale Grant on March 26, 2016 at 1:13 pm
  
  Straight up donkey kicks so there’s no flex in your hip. Bend your knee 90 degrees and go for it!
Ashley Klatt on March 26, 2016 at 1:25 pm

All done
Reply
- Ashley Dale Grant on March 27, 2016 at 2:59 pm
  
  Thumbs up!
Antonia Frise on March 27, 2016 at 10:11 am

Done and ready to enjoy Easter dinner tonight !
Reply
- Ashley Dale Grant on March 27, 2016 at 3:00 pm
  
  That’s what I like to hear!! Awesome stuff!
Angelika Henning on March 27, 2016 at 11:42 am

All done. Happy Easter!
Reply
- Ashley Dale Grant on March 27, 2016 at 3:00 pm
  
  Right back at you Angelika!
Andrea Was on March 28, 2016 at 2:40 pm

I missed this one last week but starting off my week with this weighted workout. It’s a good one, I am super sweaty! Thanks Ash:)
Reply
- Ashley Dale Grant on March 28, 2016 at 6:37 pm
  
  I like it! Great way to start your week Andrea!
Kristin Collins on March 29, 2016 at 4:54 pm

finally home to my weights so I can do this bad boy :) awesome sauce
Reply
- Ashley Dale Grant on March 30, 2016 at 12:04 pm
  
  Amazing! Glad you enjoyed it!
April Patch on March 29, 2016 at 8:21 pm

Loved this one! Nice change.
Reply
- Ashley Dale Grant on March 30, 2016 at 12:05 pm
  
  Awesome, glad to hear it April ;)
Allison Hart on April 2, 2016 at 12:45 pm

This workout flew by for me. Thanks Ashley!
Reply
- Ashley Dale Grant on April 2, 2016 at 2:23 pm
  
  Amazing, that means it was a good one! You’re welcome!
Kelsey Bartlett on April 3, 2016 at 11:01 am

Really enjoyed that one! Thanks
Reply
- Ashley Dale Grant on April 3, 2016 at 4:49 pm
  
  Oh good! Glad to hear, thanks Kelsey,
Mandy Armstrong on April 14, 2016 at 8:42 pm

Wahoo! Did the ENTIRE workout ;)
Reply
- Ashley Dale Grant on April 15, 2016 at 11:58 am
  
  Well there you have it #HugeWin Nice work Mandy!
Paula Jackson on April 28, 2016 at 12:28 pm

Done
Reply
- Ashley Dale Grant on April 29, 2016 at 11:12 am
  
  💪
Nicky Burns on August 24, 2016 at 1:35 pm

Not sweaty? ! You cray! Lol
Reply
- Ashley Dale Grant on August 24, 2016 at 9:47 pm
  
  Haha yeah sometimes I put my foot in my mouth!
Jennifer Wiggans on September 4, 2016 at 2:54 pm

kids and hubby driving me nuts so decided to workout my frustration before I lost it. One of those days! All better now :)
Reply
- Ashley Dale Grant on September 4, 2016 at 7:56 pm
  
  Tell your hubby and kids I said you’re welcome! Lol
Kendra Lawrence on March 29, 2021 at 3:34 pm

Sweatier than I thought!
Reply
Ashley Gabel on March 31, 2021 at 12:21 pm

Loved this workout. Oldies are my fav. Thanks Ash
Reply
- Ashley Dale Grant on April 2, 2021 at 10:46 am
  
  You need to try a live class….you’d LOVE the intensity Ash!
Jennifer Wiggans on April 4, 2021 at 10:51 am

Swearing helped me get threw the 100 bicycles
Reply
Jackie Dixon on April 4, 2021 at 12:56 pm

That was tough! Bicycles were not graceful but I tried to do them all. Killer Easter Sunday workout. Awesome!
Reply
SHERRYEKSTROM on April 12, 2021 at 9:57 am

Ok I’m not sure what you consider “not too sweaty” but I’m dripping after that lol! Great workout!
Reply
- Ashley Dale Grant on April 15, 2021 at 2:42 pm
  
  Clearly when I plan these workouts I’m not thinking they’ll be as sweaty as they are LOL
sandra on March 21, 2022 at 6:28 am

A great start AGAIN to a new day. 10 lbs was enough for me!
Reply
- Ashley Dale Grant on March 24, 2022 at 12:23 pm
  
  Another great start to your week Sandra! Hope it’s been a good one :)
Allison Hart on March 26, 2022 at 12:19 pm

I don’t know how you weren’t sweaty for that one! I was!
Reply
- Ashley Dale Grant on March 28, 2022 at 8:53 am
  
  I love that you were sweaty!! HEHE

Single Side Weighted Workout

55 Comments

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