Stack Seven
Print Workout Here
What a cool workout Nicole showed me – something different and tons of fun! Today it’s like the 12 days of Christmas because we keep ‘stacking’ and adding the exercises with each set we do. All-in, with the warm-up included, I only need 30 minutes of your time today. Let’s do this!!
What you will need:
- Jump rope + weights (if you have them, but not necessary)
Warm-Up
- 3 minutes of jump rope
Workout Reps – 45 seconds of work / 15 seconds of rest – 6 rounds through
Complete the first two exercises for your first set below, and then continue stacking one exercise each set until you’ve done all 7 of them.
- Squat with shoulder press – Rest the weights on your shoulders and then complete a nice low squat and then push the weights above your head while you come up from the squat. Complete these as many times as you can with your abs in tight, your knees pointing straight, and your heels on the ground.
Modification without weights: Same exercise but maybe a little lower in your squat! - Forward and backward jumps – Keeping your butt down low, your chest up and your back straight, complete forward and backward jumps with a nice soft and quiet land!
Modification without jumps: Squat pulses! - Alternating backwards lunges with triceps kickbacks – Keep your arms tight toward your sides and then do a little hammer curl while you stand and then triceps kickbacks as you step back into a nice low lunge.
Modification without weights: Do the same thing – even with your arms! - Bicep curls – Nothing fancy, just bicep curls with lot of control – abs in tight and knees slightly bent. Keep the palms out and be sure to get a full contraction and full extension.
Modification without weights: Push-ups! - Alternating plank jumps – In a high plank position jump both your feet in towards your left hand, back out to plank, and then in towards your right hand. Every time you jump in I want you to bend your knees, drop your bum and keep your palms on the ground. This is where the real abdominal work comes in!
Modifications: You can either walk both feet in instead of jumping OR you can keep your knees on the ground and alternating bringing one leg in towards your hands. I demo on the video for you! - Mountain climbers – In a high plank position run your knees in towards your chest for a great lower ab workout!
Modifications: Use your fists or come down to your elbows if you need the wrist support or even come down to your knees and alternate the knees in towards the chest from that position. - Low plank hold – In a low plank position (elbows down) hold your abs in nice and tight while you hold the plank with your legs flexed and your hips in line with your shoulders.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Something tells me I’m going to be feeling this over the weekend…. Thanks, Ash!
Haha enjoy Jess!
So I did it !! I did some planks instead of of the mountain climbers or floor exercises. Still tryin to perfect those but like u said..Holy shit. I didn’t stop moving and I’m sweating like a pig. Have a great weekend Ashley.
Amazing love to hear you sweating like that! Good push!
KILLED IT! or did it killed me! haha
Perhaps a little of both! Good work!
That was intense!!! I’ll be coming back to do this one again!
I agree! Glad you enjoyed it!
I’m sweating like CRAZY! I really liked that workout. It was intense but it didn’t feel repetitive because of the stacking. More of those!!
Beauty, because I’m a huge fan now too!
That was fantastic! I need a shower ASAP! TGIF!!!!
A shower is an excellent idea! Lol. Enjoy your weekend Anna!
Oh yeah I’m super sweaty and really liked the stack workout!!
Me too, so happy you ladies are enjoying it as well. I’ll be doing more!
Done. Did two workouts today the hubby wanted to do this one with me. Back in the lake to cool down! Have a great weekend Ash.
Ashkey I think you’re one of my biggest mom hero’s! You’re always so active with your boys and now getting Duane doing it too! You rock! ✊
Made it to the planks and then lunch over so back to work and finish later
You basically finished so I’m not doubting that you were sweating your ass off! Good work!
Haha I wonder if this will top the groups love for tabata?? That was a goody what a great way to kick off the weekend
I hope so because I just became a superfan!
Tabata lover and now a stack lover….holy sweat!
Amazing! I’m so happy you ladies are digging this! I’m so happy Nicole showed it to me!
I feel disgusting …lol But great workout. I loved it!!!
Hopefully you have time for a shower! Hehe
Done! Going off to cry in the shower! Lol
Haha yeah I can see that…. It’s pretty intense! Amazing to think how far you’ve come now that you can finish the crazy hard ones like these! Enjoy your weekend!
Awesome way to start a Saturday!
I’d say! Good work lady! Have a great weekend!
Sweating in places that I didnt know would sweat!! Wow Killed it!!
Yeaaaaaah! Love hearing you killed it. Awesome work Karen. Enjoy your weekend and “see” you Monday 👍
Holy sweat show. This killed with Nicole but loved it. Thanks for adding this Ash. Much needed.
You’re more than welcome my friend! Glad you enjoyed it!!
Sweet Jesus!! More of these please. My kids were asking why Mama was swearing so much:o)
Haha, tell your kids you’ll put some money in the swear jar and next time you’ll fill it up even more! Coming soon! So pumped you ladies are digging this one!
Hated this workout, but loved it all at the same time. :)
Those are usually the best ones! Nice work Sarah!
Did this again on lunch and made it to mountain climbers. Frig that was tough and I didn’t even make it to the end
You’re a machine doing this two times in two days! Well done Ash…all the way or not!
done
Amazing way to start your day! Have a good one Nicole!
I’m not feeling very will today . Thought I’d try anyways .. Made it half way . I guess better then not doing anything. I’ll try today’s tomorrow. Praying I don’t feel sick
Yeah this would be pretty intense not feeling the best, so high five to you for trying! Get some rest tonight and go hard tomorrow!
Loved this one so much! I did it on the dock at the cottage and used rocks for weights. My grip started to let up by the end, but I survived! Thanks Ashley!
Rocks, now that’s a first! Haha right on!
Wow! What an ass-kicker! I am a day behind so going to work on perfecting this killer one again tomorrow!
Thanks Ash!
Amazing! Good for you Kelly! You’ve started this challenge off so strong! Love your enthusiasm!
Awesome workout!! Loved it!! Nice and sweaty!! :) My 2.5year old even joined in for a bit! lol
You rock for sharing that picture with us and being such a cool role model for your daughter. You’ll be seeing more of these because they’re my new favorite!
Day Two of this one!
Sweatin is sexy, right?? Lol
Damn straight it is! Getting sweaxy!
Good workout …. Even with modifications. Finally done week 1!
Modifications or not, if you’re sweating I’m happy!
That was tough!!! Did a stacked workout with Nicole too a couple of weeks ago, they’re hard, but go fast!
Thx!
I agree! They do go by fast but man they work. Good job Cara. Love seeing you comment on here.
omg sweat in my eyes, loved this!
Amazing! Can’t wait to do more of these since you ladies love them so much….I was also a sweaty fan!
Holy crap I’m glad I didn’t do that this morning as I had originally planned hahaha this message comes to you from the cold hard floor.
Yaaaaay, I made it through…….with some modifications! I am not normally a sweaty and I am proud to say I was sweaty, sweaty, sweaty…Thanks ladies.
Doing a little catch up on the new videos from my camping week! Missed this style in class with Nicole so was great to finally see it! Sweaty mess is an understatement!
Liked that one! Going to do the one you sent out today tomorrow – going to catch up!
Done. that was tough! but good :)
Did this as an extra workout today, because it’s just so good!!
You’re awesome Catrina! Way to go!
Definitely not my best idea for a Sunday morning! Lol so sweaty its disgusting
You mean so sweaty you’re amazing! Good work lady! Enjoy your Sunday!
Loved this!
Yahoo! Love seeing you comment 💪
You’re killing me, Ashley…but I made it.
I do it because I care Sandra, I swear!! LOL. Love seeing you keeping up. Good work!
Omg it’s been a long time. I’m gonna feel that tomorrow. Off for a shower thanks
So pumped you have you back Shannon! Can’t wait to see what we can do over the next month!
Second one done today ?
Right on!! Love it.
Wow, the weights really kicked this up ten notches!
I bet it did!! Way to rock it this week Momma ??????
Still had 10 min left and felt like puking. This hiatus really slowed me down
It’s funny how that can happen! You’ll gain it back just as quick!
This was tiring but good!
Hopefully not so tiring you didn’t have energy to follow!! Thanks for always taking the time to comment, I love seeing them!!
Great workout! Shoulders and legs burning and sweating like crazy! Feels good :)
I bet!! Especially with those heavier weights. Are you seeing any changes yet with that?!
I don’t really know lol. Some workouts I still feel like I’m barely able to make it through and sometimes I have to take some of the modifications. But I guess the fact that I’m doing it with heavier weights would be upping the intensity. lol I haven’t been able to be as consistent with working out either these last couple weeks so that may also be a factor. :)
Both could play a role! Not to mention you’re a busy mom of two toddlers and one baby!! That could do it ? you just keep doing what you’re doing. I think you’re kicking ass.
That woke me up…
Yowzers
I bet it did!!!
Done!!!!!!!
wow that was TOUGH!!!!
?
Sweaty one!
I saw a comment that read Sweet Jesus and I will have to second that! Sweet Jesus!
Hahahaha that truly does explain a lot!!!
So good. All caught up!
Yahoo!!! That’s awesome!
Bye bye Month 26! This was a doozy! Looking forward to getting sweaty with you next month ♡
Yay I can’t wait to read your write up for this month! You’re an amazing woman. Month 26 without one miss! Incredible!
Sweaty mess. Thanks Ash
Anytime friend!?
Oops didn’t mean to put a question mark lol
I did this fri but forgot to hit post on my comment. I couldn’t use the weights on the first two exercises due to some shoulder issues I am having, but I used a band around my legs and it was killer!!
I know isn’t it crazy how much it can change the intensity!!
30 minutes flies with the stacks! Love these!
It sure does!! One of my faves too that Nicole introduced me too!!