35-Minute Timed Drop Set

by Ashley Dale Grant | Jul 31, 2015 | Body Weight Workouts, Drop Set, Members, Workouts | 41 comments

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Decided instead of doing a drop set in reps, I would do it in time today. Switch it up a bit and focus on your endurance…and mine of course! Let’s do this!

What you will need:

Yourself and a mat

Warm-Up:

3 minutes of jump rope

Workout: Today, you will be doing each exercise consecutively for 3 minutes on and 15 seconds rest, then 2 minutes and 15 seconds rest, and then 1 minute and 15 seconds rest.

Backwards lunge with holding knee tuck, left – After a deep lunge with your left leg, bring your left knee in towards your chest for a big abdominal squeeze.
Backwards lunge with holding knee tuck, right – Same as above on the opposite side.
Alternating side squats w/ jump in the middle – Starting with your feet together and your bum down nice and low, alternate stepping your feet side to side into a squat to work the legs and butt. When your feet return to the middle to touch again, do a little jump to get your cardio going.
Plank hold – Down on those elbows with your shoulders directly over top of them, hold your abs in nice and tight while watching your hip placement.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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41 Comments

Patricia Best on July 31, 2015 at 8:46 am

“That sucked” was an understatement! Lol but I feel great now! A great workout to go into the weekend with!
Reply
- Ashley Dale Grant on August 1, 2015 at 11:32 am
  
  Haha amazing! I hope you’re feeling the fruits of your labour today ;)
Ashley Gabel on July 31, 2015 at 8:57 am

Done.. :) Thanks Ash! Have a Great Long weekend :)
Reply
- Ashley Dale Grant on August 1, 2015 at 11:32 am
  
  I hope you’re enjoying yours and enjoying the beginning of your holidays!
Anna Fischer on July 31, 2015 at 2:20 pm

That workout was a definitely mentally challenging! Especially the planks!!!!!
Reply
- Ashley Dale Grant on August 1, 2015 at 11:33 am
  
  I totally agree! I hope you think of me this long weekend when you’re laughing! Have a good one Anna!
Patricia Patricia on August 1, 2015 at 11:21 am

Holy crap. Ash that was tough. Dripping sweat
Reply
- Ashley Dale Grant on August 1, 2015 at 11:35 am
  
  Doesn’t take much in this weather so good for you Pat! Enjoy your long weekend!
Jennifer Glover on August 1, 2015 at 12:52 pm

Oh man – three minutes was tough! It was so hard to not be like WHEN IS IT OVER?!?
Reply
- Ashley Dale Grant on August 2, 2015 at 9:17 am
  
  Haha I had the same internal talk!! Hopefully you’re feeling it today when you laugh!
Kate Stock on August 1, 2015 at 1:39 pm

That was a 100% mind F#%*! I kept having to wipe my mat I’m sweating so much!!
Reply
- Ashley Dale Grant on August 2, 2015 at 9:17 am
  
  I like to keep things interesting Kate! Hehe. Keep sweating like crazy!
Brittney Boone on August 2, 2015 at 12:30 pm

Yup! Sweaty mat indeed! I’ve never been so happy to hear that glorious beep…
Reply
- Ashley Dale Grant on August 3, 2015 at 8:28 pm
  
  If the timing is right…you should be feeling those abs just about now!!
- Brittney Boone on August 3, 2015 at 8:43 pm
  
  The abs and the LEGSS!!
- Ashley Dale Grant on August 4, 2015 at 11:53 am
  
  Yahoo!
Paula Jackson on August 21, 2015 at 1:34 pm

Did this today on my lunch.
Reply
Angela Stroud on September 6, 2015 at 10:01 am

I am a sweaty mess! And I am now officially concerned about my balance issues lol great workout!
Reply
- Ashley Dale Grant on September 6, 2015 at 8:29 pm
  
  Thank god for air conditioning because of you were a sweaty mess after this on this super sweaty day you’d be a right off right now! Thanks for fitting me into your long weekend Angela!
Michelle Fraser on October 30, 2017 at 3:29 pm

Wow! You’re right – it totally is a mental game! Doing 1 exercise for 3 mins is tough but then the 1 min is awesome! lol. That was a challenging one for sure but the burn feels good! Thanks :)
Reply
- Ashley Dale Grant on October 31, 2017 at 7:10 am
  
  Yeah the Mental is tough but the outcome is awesome! Way to go lady!
Andrea Was on October 31, 2017 at 5:18 pm

That was super challenging! I finally bought myself a jump rope and realize how much harder it is than simulated jump rope lol. Thanks for the sweaty workout.
Reply
- Ashley Dale Grant on November 1, 2017 at 7:53 pm
  
  Omg yes it is!! I can’t do it now in my basement and I miss it for how efficient it is!!
Karyn Ngo on July 25, 2020 at 8:32 am

Holy crap. I picked this one as I wanted a challenge this morning. I was definitely cursing at you lol. But so glad I was able to finish. 6 months ago I wouldn’t have been able to do this at all
Reply
- Ashley Dale Grant on July 28, 2020 at 2:24 pm
  
  Karyn, you have been so consistent I bet you are getting SO STRONG! Way to crush Momma. I bet your runs are getting stronger too!
slambs5 on July 27, 2020 at 9:55 am

Challenging as f*#*
Reply
- Ashley Dale Grant on July 28, 2020 at 2:22 pm
  
  SURE WAS!! Great job!!
amandanicole on July 28, 2020 at 4:10 pm

This was a horrible workout to do mentally but I’m so sore today after completing it last night! Hurt so good ?
Reply
Ashsavage on July 29, 2020 at 11:05 am

Wow that was a challenge , my abs are in rough shape
Reply
Jennifer Wiggans on July 29, 2020 at 7:00 pm

I’m soaked!
Reply
julieboak on July 29, 2020 at 7:12 pm

Whew! That was a doozy for sure lol. The sweat was running off of me by the end!
Reply
SHERRYEKSTROM on July 30, 2020 at 4:32 pm

I’m dripping in sweat!! Mentally tough is right but what an awesome workout ?
Reply
LaurenSledziewski on July 31, 2020 at 6:29 am

Couldn’t sleep so did a workout and this was awesome. I am super sweaty!
Reply
Emst79 on July 31, 2020 at 11:25 am

Oh gawd that was tough, I was shaking like a sh**ting dog doing those planks!? Feels so good to have completed it though!
Reply
- Ashley Dale Grant on August 5, 2020 at 12:06 pm
  
  Thanks for the giggle! Saw this last week but forgot to respond! Hehe
Kristina Bergeron on August 2, 2020 at 10:20 am

On vacation, at the cottage, family and friends, royally fit… life is good! Except for that 3 minute set… that sucked lol
Reply
- Ashley Dale Grant on August 5, 2020 at 12:05 pm
  
  Hahaha….well it can’t all be amazing! Joking. Have fun at the cottage!
Jackie Dixon on August 2, 2020 at 12:41 pm

That was torture. I really had a hard time with the 3 minute sets mentally. Could not plank at all because so tired and shaky from other exercises but managed to hold the last one for full minute. What a head game but I persevered or at least did what I could until video ended. Dripping sweat.
Reply
- Ashley Dale Grant on August 5, 2020 at 12:01 pm
  
  Yes, it is definitely a hard one mentally. But you did it!!
Patricia C on August 2, 2020 at 5:03 pm

Holy tough one. Ty Ash
Reply
- Ashley Dale Grant on August 5, 2020 at 12:01 pm
  
  I was so thrilled to see your name this week!! You’re most welcome beauty!

35-Minute Timed Drop Set

41 Comments

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