Sweat Your Ass off Endurance Workout

by | Jan 23, 2015 | Members, Weighted Workouts | 31 comments

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Sweat Your Ass Off – Endurance Workout
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It’s important to me mentally and physically to always switch up my workout routines. Not only do I get excited mentally about doing something a little different, but my body seems to respond well to the changes as well. And, if it’s important for me, it’s important for you too! Today, I only need 22 minutes of your time. Let’s do this!

What you will need:

Weights

Warm-Up

3 minutes of jump rope

Workout

4 walking lunges w/ weights- Complete 4 walking lunges forward with the lunges, and then walk back so you can repeat.
Modification: If you don’t have the space for walking lunges you can always do alternating lunges instead.
**Complete this for 1 minute and 45 seconds
TAKE 15 SECONDS OFF and then do the next exercise
Jump squats – Without the weights, do as many jump squats as you can in 45 seconds. Jump high, land low, and be soft on those knees!
Modification: Squat pulses are always the best option here!
**Complete these for 45 seconds
3x through

TAKE A MINUTE OFF

Alternating back rows in table top position– Alternate back rows in the table top position so you feel your upper back, shoulders, and side abs working. Make sure you don’t ‘over twist’ the move so you eliminate the back work.
Modification: If you want more of a challenge, you can do this off of your knees.
**Complete these for 1 minute and 45 seconds
TAKE 15 SECONDS OFF and then do the next exercise
Kneeling alternating bicep curls – Kneeling on a mat, alternate your bicep curls as fast as you can with good form. Keep your abs in tight, and make sure you aren’t using momentum here! Kneeling makes the bicep curls more challenging!!
3x through

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Roy

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31 Comments

Patricia Patricia on January 24, 2015 at 12:00 pm

Great challenge Ash. Was feeling crappy after the flu bug so a great sweat made my day :)
Reply
- Ashley Dale Roy on January 25, 2015 at 1:08 pm
  
  Glad you’re back at it!
Rufaida Ansari on February 3, 2015 at 9:39 pm

This one got me good, awesome workout! Thanks Ash!
Reply
- Ashley Dale Roy on February 4, 2015 at 8:50 am
  
  Yay good work Rufaida!
Kate Stock on February 4, 2015 at 3:31 pm

great workout! definitely a sweaty mess!
Reply
- Ashley Dale Roy on February 4, 2015 at 4:07 pm
  
  Yes yes yes that equals success! Thanks for commenting Kate :)
Chantal Doucet on February 5, 2015 at 8:44 pm

Jump squats were the worse… especially after yesterday lol
Reply
Michelle Snowden on February 19, 2015 at 8:28 am

Whew!
Reply
Angelika Henning on March 23, 2015 at 5:13 pm

Legs!!
Thanks again!
Reply
- Ashley Dale Grant on March 23, 2015 at 8:22 pm
  
  Haha always legs!
Krysta Dudley on March 23, 2015 at 5:47 pm

Those jump squats were killer! Thanks for the workout Ash!
Reply
- Ashley Dale Grant on March 23, 2015 at 8:22 pm
  
  As always, your pain is my pleasure! Haha
Cara Fischer on March 23, 2015 at 6:41 pm

I can already feel how sore I’m gonna be tomorrow, lol!
Thanks for the workout!
Reply
- Ashley Dale Grant on March 23, 2015 at 8:23 pm
  
  Yup!! It’s a tough one. You’re on such a good roll here Cara!
Jennifer Wiggans on March 23, 2015 at 7:01 pm

thanks ash
Reply
- Ashley Dale Grant on March 23, 2015 at 8:23 pm
  
  Anytime Jen! Thanks for sticking it out with me for all these years :)
Rita Campbell on March 23, 2015 at 7:27 pm

First day back at work today…pretty emotional day. I almost avoided this workout, but I’m so glad I didn’t! This was one of my favorite quick and dirty workouts so far – loved the burn and loving that it’s over!
Reply
- Ashley Dale Grant on March 23, 2015 at 8:25 pm
  
  Oh wow good for you Rita! Most people would have used that as an excuse not yo workout, but it’s likely what you needed most! Good job :)
Kim Knox on March 23, 2015 at 8:19 pm

I’m gonna pay for this one! As always thoroughly challenged. I find your 30 min workouts perfect for me. I am feeling accomplished ;)
Thanks Ashkey
Reply
- Ashley Dale Grant on March 23, 2015 at 8:26 pm
  
  That’s awesome Kim! Isn’t it crazy what you can do in only thirty minutes?! Thanks for joining me and staying on track :)
Allison Hart on March 23, 2015 at 9:05 pm

This one seemed super quick! My girls held my hands and we did the jump squats together so it was totally distracting me from the pain! LOL!
Reply
- Ashley Dale Grant on March 24, 2015 at 3:54 pm
  
  Haha that’s awesome! It’s like moral support!
Leslie Sansom on March 24, 2015 at 3:48 pm

Thanks for the jump squats!:)
Reply
- Ashley Dale Grant on March 24, 2015 at 3:55 pm
  
  Man I just love them :)
Kristin Collins on March 24, 2015 at 5:34 pm

Quickie loved it! Nice and energized after work! Is there a potential for a kick ass ugi workout before the challenge ends! I
Reply
- Ashley Dale Grant on March 25, 2015 at 10:31 am
  
  No Ugi workouts since most people dont own one, but you could always sneak in a fourth one with the ones up there now! Just put Ugi in the online search bar and bam!
Patricia Patricia on March 24, 2015 at 7:46 pm

Great way to finish my day. Ty Ash :)
Reply
- Ashley Dale Grant on March 25, 2015 at 10:28 am
  
  Right on Patricia!
Andrea Atchison on March 25, 2015 at 9:07 pm

Just what I needed after my day!!! feeling great :)
Reply
Jo-Anne Harvey on March 28, 2015 at 11:05 am

Awesome workout. A little late on them this week, but I have done a spinning class as well, so haven’t been completely behind lol.

Thanks Ash.
Reply
- Ashley Dale Grant on March 28, 2015 at 11:13 am
  
  Haha good stuff! Try two back to back tomorrow and you’ll have completed the challenge!

Sweat Your Ass off Endurance Workout

31 Comments

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