Stacked Six Workout
Print Workout Here
One of the newer styles for me that Nicole so thoughtfully shared; I freaking love it! This workout I like to start with the legs because they burn the most calories and you’ll be doing them the most. We follow this with some awesome core work, but don’t worry, you’re literally working your core the whole time. Today, including your warm-up, I only need 23 minutes of your time. Let’s do this!
What you will need:
- Jump rope or nothing!
Warm-Up:
- 3 minutes jump rope
Workout: Today, you will be starting with the first two exercises, and then repeating them again and adding a new exercise in each set. Each one will be done for 50 seconds, and followed by 10 seconds rest.
- Backwards lunge w/ twist, right – Complete a backwards lunge with your right leg and then lift it up towards your chest so you can do a twist and bring your opposite elbow towards it for a great abdominal crunch. Be sure to exhale as you twist! Repeat on the same leg as many times as you can, but watch your form and work on quality over quantity!
- Backwards lunge w/ twist, left – Same as above on the opposite side.
- Jump squats – You know the drill, the higher you jump the lower you land and the more calories you burn. Just make sure you’re gentle on your knees and you land nice and softly/quietly. Keep your back as straight as you can, and tuck those abs in because they are working here too!
Modification: Listen to your body and if you need to skip the jumping do squat pulses instead. - Downward facing dog and alternating plank walks – Starting in a downward facing dog position with your hips up as high as you can take them, bring your body forward into a plank while also drawing one knee in-towards the outside of your elbow. Left knee goes to left elbow and right knee goes to right elbow. Exhale as you come forward and try to get your shoulders overtop of your writs for the full effect.
- V-Sit flutter feet – Resting on your elbows and balancing on your butt, kick your legs out as straight as you can with pointed toes and flutter kick your legs up and down for a great lower ab workout.
Modification: If you get any discomfort in your lower back, please come down to your back fulling lying down and do the same thing with your legs. - V-Sit Bicycles – Balancing on your butt only, alternate bringing your knees in-towards your chest and extending them out as much as you can while drawing the opposite elbow towards the knee. Another great ab workout, but you will likely feel this in your legs and hip flexors ass well!
Modification: Once again, listen to your body, if you feel any discomfort in your lower back, please come all the way down to your back lying down and complete the same motions.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Home with a sick baby today and thought I’d get the workout in before the day begins. That was super challenging today! My legs are like jello
Not nice to have a sick baby, but pretty badass you get to start your Friday off sweating and getting all jello with me!!
Whew! Super sweaty now. Kept up for the most part!
Nice! Have a shower and enjoy the rest of your Friday evening Kristin! Thanks for sweating with me ;)
Holy momma that was tough. My legs were dead from Nicole. Glad I did this tonight. Much needed. Now a glass of vino. Cheers ash
What a way to wrap up your week Pat! I bet that wine was extra delicious, cheers! 🍷🍷
That was one of my favourite workouts so far!
Love hearing that! Glad you enjoyed it! This is also a great sign your strength is really increasing!
I’m shaking while typing lol Good one! Sweaty!
Sweaty and sweaxy! Nice work Heather!
Glad I came back to this one, I really enjoyed it!
Me too! Sorry about yesterday, glad you found the time today ;)
I need a shower!
Yes you likely do! Hahaha. Good work lady!
Totally sweaty! It was nice to see someone else with sore legs lol
Oh yeah! You know it. Awesome work this week April!
Was feeling super weak today but still glad I did it :)
Perfect! Way to take the mind power into physical power 💪
killer. loved it.
Amazing! Glad you digged it ✊✊✊
Loved it!
Me too! Glad to hear it ;)
Got a killer cramp half way threw…ouch! Paused for abit and finished!
Oh man that sucks! Make sure you’re drinking enough water! Glad you were able to finish it 👌
My legs are smashed! This was a hard one, definitely loved your pep talks to yourself cause I was doing the same!
Hahaha oh yes they definitely happen!! Glad you felt it and enjoyed!
beauty workout!
Nice! Enjoy your Sunday Kristin!
I just did this workout….had to stop a few times because I didnt eat before i started (silly me). Still got through it! Killed my legs they are so shaky lol
I bet they are especially shaky if you didn’t eat! Enjoy a big breaky and next time grab some chocolate almond milk or even a couple bites of a banana 🍌🍌🍌💪💪💪
Happy sweaty Sunday!! Thanks Ash!
I love it – Sweaty Sunday!! Good one! Thank YOU Andrea :)
Awesome! Done!!
That AND meal prep. You’re a warrior Angelika!
Great workout – my favourite part was Gordon passed out on the hot water heater – classic!
Haha I know right!? Sometimes he even has the audacity to look at me like I’m being too loud and annoying him. Love it though! I also love seeing you back at it Bobbi!
Great workout for a lazy Sunday! Now I have the energy to do something :)
Funny how that works! Nice work Ash – meal prep time now!
Great work out. I’m shaking but it feels good.
Perfect, I hope you followed it up with a nice post-workout meal!
Just did this for a makeup/extra video this week : ) was a killer! <3 it
Nice! Glad you dug it! Already nailing your goals Sarah!
That one was tough!:)
Boom! Sure was but you did it 💪💪💪nice work
That one was seriously tough! I’ll be feeling that tomorrow for sure.
I’m glad you thought so! Happy sore muscles tomorrow 💪
Wow I was sweating pretty quickly!! My sisters both did this one and they couldn’t walk up stair very well the next day! lol So I figured I had to do this one for sure!! lol
Hahaha how come I never got a comment from them about that?! Would have been awesome. Love that you went and did it anyway. You rock!
Lol Ya I noticed that neither of them commented!! lol but they both were talking about (and feeling it) on the weekend! Haha
Wonderful! I love hearing that!!
Catching up on videos from last week. Holy! 3 out 4 done for this week.
Kathy you’re killing it!! Way to go!
Just did this!!! It was a sweaty one!!
Wonderful! Nice to see you commenting on a video this week! Reaching goals already ;)
I’ve been so busy and only squeezing in 15 min weight workouts lately….needed this good sweat this morning
I see you’re moving! Between that work and wedding prep I’m sure you are one busy bee! Glad you’re sticking with it…even if its a quick 15 minute one!
another down!
You’re awesome Roxanne!
Great one to end a busy weekend with.
I’m crazy impressed you did this after spending the day with 42 kids! You rock Ash!
Done. Nice and sweaty. My legs are still sore from Friday’s workout.
Nice! Maybe it worked it out just a bit!
Working out is a great stress reliever.
Done.. I’m going to be sore tomorrow ??
Just the way I like it ????☝?
Back on track
Welcome back ;)
I did Fridays yesterday and then today’s..my Leah’s are burning..love it!!
Haha well done ??
My legs hate you but I still love you!
If we have a love hate relationship , I’m doing something right!!!
Frig this one is a killer…finished thank goodness!
Finished and survived!! Nice work!!!
Man that was tough! didn’t push myself as hard as I would have liked but still recouping from a flu…..yep I used an excuse lol-your killer for doing all those jump squats!
Good call on taking it easy as you recoup!!! The jump squats will be waiting here for you when you’re ready to give it another go lol
Good GAWD!!!!
That’s what I like to hear!! Back at it. Love it ??
I officially can’t walk. Thanks Ashley ! ?❤Priscilla
Hehe I like how you thank me for that. You’re most welcome!!
Was up half the night with a grumpy toddler so did not have it in me to push today but did get it done. I may come back to this on the weekend and see if I can kick my own ass!
Repetitive and tough….esp jump squats!! Thanks, Ash!
Right?! I agree!!!! Nice work lady!
OMG! That was insane! My legs and butt are on fire ?! I’ll be feeling this one tomorrow. Thanks Ash! ?
I may be insane, but I’m even happier that you’re thanking me for this!!! Haha.
Wow…killer. Loved it!
Good stuff!!!
Had to sub squat pulses for the jumps but finished!
That is a-ok!!! Awesome work lady!!!
Great workout. Thought I was going to die with the jumps. Legs shaky. Thanks Ash.
Might be returning to hockey this week, or my new standing desk working different muscles but that was the most challenging workout to date in my RF books. Modified nearly everything but still a sweaty monster. Sleepy Gordon was also a real perk. Thanks Ash (and Gordon).
This is amazing. I say if you felt like that you should come back in 4-8 weeks and try this one again. What do you say? Challenge accepted?
That was awesome!
You’re awesome!!
Oh Boy! I took those mods!
And so you should if you need them! Great job Momma!
Wow! That one was a tough one and I didn’t even do the abs part – just subbed in some arm exercises for the last 3 exercises! But I remember ‘liking’ this one so I’ll definitely have to come back to it when I can actually do the whole thing! Tacked on a butt bonus since I didn’t get the full burn from this one :)
OMG Michelle, you’re seriously a machine. You’re getting so close to having your baby. I’m so proud of you, and happy to see the modifications you’re taking. Nice work!
Done. Went to the mommy class at the rec and man it was easy compared to rf classes lol. It really goes to show that a 20 min wrkout like this does way more then an hour class sometimes. I will continue to go since its baby and me time and I am moving but just thought I would let you know that your classes rock
Ah thanks Ash! I’m sure Nicole will be happy to hear this as well! It’s because you worked out your whole pregnancy too. You were on fire, and still are!
DONE!! That was HARD.
Yay you got your first workout in!!! Awesome sauce. It’s supposed to be challenging so I’m glad to hear you think so ;)
Good one. My legs!!!
Sorry, not sorry lol
Playing catch-up with my workouts this week. Have soccer tonight and will find time this weekend to complete the 3rd one. Thanks Ash!
I have no doubt you will!!! Happy Friday Andrea. Enjoy soccer ⚽️
Well aren’t I just a true blue badass! Got a talking to after doing this workout from a staff member at the gym I use on my lunch! Apparently a member was quite upset about my distracting workout! Have to laugh these things off I suppose. On a happier note my legs are J E L L O!
What?! That’s the oddest place to get a complaint about working out. You must have been really going at it and making them jealous lol. Shake off the crazy. It’s Friday!!!
Wow that was a killer. My legs were and are jello from nicole this week. Killed. Ty ash. Happy Friday.
Happy Friday to you!! Hope you’re enjoying your weekend.
Sweaty with two beautiful girls – Nicole and Ashley – in the same day! I’m such a lucky lady!
Super sweaty!
Ash – the twists in the lunge twists started hurting my lower back (mostly on the right side). It might have been because my balance was SO off and I kept having to catch myself, that it was putting some extra strain on there, but I’m wondering if there’s a modification I could put in there if I come back to this video? Or if there might be something else that is causing the strain? I hear a lot about hip-flexors and tightness there can cause lower back problems. I know i’m super tight there – anything in particular I should be doing to help with that?
Hi!! I’m sorry I’m just getting to this now. How were you feeling the next day? It’s totally probable that you could be sore there from tight hip flexors or hamstrings but the fact the twisting movement bothered it means it could also be coming from your obliques. So on top of the hip flexor and hamstring stretch do some side bends as well. Also please email me if you’d like to chat further so I can add some pictures and talk in more detail.
done! but I had to take a break between set 5 and 6. I couldn’t breathe!
This means it was intense. So happy you didn’t just stop at 5, but instead kept going.
Hard (jello legs) but I am now ready for the day. Thanks!
Loved the style and challenge of this workout. It was intense. :). That said – I am so looking forward to my active rest and stretch day tomorrow!
That one got the sweat dripping! Thanks lady
This one is much more of a workout than the text leads you to think it’ll be! I’m going to do things backwards this week!
This was awesome!! Killer leg burn!
So challenging!!! Thank you so much :)
Damn homie!!! That was a sweaty one. I had to switch to squat pulses during the last set ?. Thank you!
Oh man I struggled with this today! I wanted to shut it off several times but knew I’d just be disappointed in myself! Definitely required a shower, blow dry sweaty hair with some dry shampoo lol
Done and glad it’s over!
Omg I am not feeling well, but still wanted to get this done…it was harder than I anticipated lol…luckily there’s no such thing as a bad workout!
Wowzza! Dripping in sweat and glad I pushed through to do it! Feeling badass! :0)
What a challenge!
That was intense!!
I really enjoy stacked workouts, I was feeling a bit weak, still recovering from the RF workout I did two days ago lol
The fact you showed up feeling sore is a demonstration of how strong you are!!