WOD: Intense At-Home Cardio Workout
Print Workout Here
Okay, this workout is fun….which means I was a sweaty mess. I want you to grab a pen and paper and get ready to work hard for the next 25 minutes without a break, because we are going to do as many sets of the exercises below as we can in that amount of time. The more the merrier!! Let’s do this!
What you will need:
- Jump rope + Dumbbells
Warm-Up:
- Included in your workout
Workout: Today, you will be doing each of the exercises in different reps. One increases in reps, and the other one drops!
- 200 jump rope – If you don’t have a jump rope you can always simulate this, which means you actually move your arms as well. OR, you could do jumping jacks or running on the spot instead. Just make sure you move for 200 counts to get the heart rate up.
- 20 Knee-up + jump lunge – Starting in a lunge position, I want you to bring your back leg forward so you can draw your knee up towards your chest. Place it back down into a lunge position, and the jump switch and repeat on the next side.
Modification: If you’re not jumping I want you to do 10 knee-ups on one side with the back leg and then complete 10 on the next side. You don’t need to alternate :) - 10 push-ups w/ mountain climber – Regardless of whether you do the push-ups on your knees or not, I want you to come off them after each push-up to draw one knee in towards your chest. Repeat and then bring the opposite knee in.
- 10 squat with bicep – Complete 1 squat to 1 bicep curl for a total of 10 reps. Make sure your feet are hip distance apart and your elbows stay in tight towards your sides for the bicep curls.
I completed just over 7 rounds of each exercise in 25 minutes! I want you to try and beat me!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy,
Ashley Dale Grant
7 rounds done! That was awesome! A few months ago I could hardly get through one high knee and jump lunge without toppling over…today they were no problem! Thank you for continuing to kick my ass and helping me achieve things I never thought I’d be able to do again!!! :)
Patricia thank YOU for being so dedicated and working so hard. I can give you the tools but you must do something with them and you do…without fail. Every Monday, Wednesday and Friday you’re on here kicking ass while you’re little guy sleeps. Its such a pleasure to be a part of your journey and see you get so strong! Love it. Have a kickass weekend lady!
When you lapped me I was a bit bummed but I managed to kicked that horse shit attitude and I think I kicked ass! Got through 6 rounds and I’m sweating hard. Happy Friday!!
Holy shit Katie you just started! That’s incredible! Come back to this at the end of the month and I bet you’ll surpass those 6 rounds. Nice work!!
I kept up until the end of the 5th set & then struggled through the 6th…still consider it a win because I almost skipped today!
I’d say 100% a win! Nice work Jenn! Come back to this at the end of the month and I bet you’ll do even better. Thanks for sweating with me today!
Well I only had time to do a 20 min workout but was still great
Awesome! Glad you went at it anyways Kim!
Holy shit! Made it through 6 didn’t think I’d get through 3 haha
But you survived! You rock Toni!
Holy shit balls I’m dead! Those push up/mountain climber combo was killer!
Yup! And just think how much better that wine tasted because of it! Happy Friday lady!
7 rounds done. The mountain climbers killed me.
Awesome!
That’s hard to do because you’re one strong bi#$h! Way to kick it on a Friday!
Holy momma got in 7 and bought myself a jump rope and holy crap what a difference. Sweaty mess was so fun. Now Friday wine please. Ty Ash
Yeah its pretty intense. I hope you don’t slap yourself with it as much as I do…damb painful! But so effective! Enjoy your wine and happy Friday Pat!
Attempted my 2nd workout today. Again didn’t do it all, but about half. Slowly getting there. So that is 2 workouts this week and then skiing tomorrow.
You’re getting back in the habit which is the most important thing…not whether you’re finishing it or not. So good on you!
Awesome..got through 7!
Wow good for you! Nice work!
Dripping sweat and extremely happy I kept up with you :)
Love it! Next time I want you to beat me.
Feeling good! I kept up with you :)
Love hearing this! It was a tough one!
I had 2 little people interrupting me but still managed to get through 6!
Wow that’s impressive! And you didn’t give up when distracted!
That was brutal. Whole body shaking – even fingers as I type. I maybe did an honest 5 sets but I tried to keep up with you though the modifications I need slow me down a bit. Missed challenge #2 and just did this one today as my baby had her first birthday party yesterday. My goal is to get two done a week, If I do three, that will be a bonus. I am really sweating and clearly need the cardio work. Thank you.
That’s a great goal Jackie! Thanks for saying it out loud… That will make you accountable! And don’t worry about keeping up right now…you just started. Worry more about doing your best and seeing every step as a success!
that was a tough one, but loved I loved it! Feeling good after a double workout today. Had a good start to jan but a bad cold got me down for almost 2 weeks, glad to be getting back to it. Thanks Ash :-)
Yeah it’s been a brutal winter for that! Glad you got right back at it when you started feeling better. Good work Cara!
Happy Sunday! I am done!
Yahoo! You’re on such an awesome roll Heather. 3 up, 3 down. 💪
Caught up! Sweaty mess!
Look at you go! Nice work Kristin!
7 rounds thanks Ash
Nice work!
Nice one! I was definitely sweaty by the end. I did 5 good rounds and then had a tough time keeping up after that.
Awesome work! Try this one again in a couple weeks and see how your strength compares!
7 killer rounds def have a sweat on
Wow look at you go! Nice work Ash!
7 rounds wooo!! Killed it!
RF#3 Feb complete! Great way to finish a Monday and I’ve got a date with Nicole Tuesday!
Was really tired tonight..but did Nicole’s then felt so energized… I decided why the hell not!!!!! Feel amazing! That was awesome…. I got 7 but I will admit it got really hard at the end lol ….cheers!
I’m crazy impressed you did 7 bring your second workout and all! You rock!
I did 6. I had no idea the jump rope would kill the biceps as much as it did! Thank you :)
Haha I know right! Don’t underestimate the jump rope!
You were right, I LOVED this one!!! I must say it was reminiscent of my track and field days! I am a one hundred percent fast twitch muscle girl that kills the sprints. I came out of the gates flying and then slowly and slowly you started to catch up! I snuck in 180 jump ropes of round 8 though, my competitive side kicked me into high gear for a sprint to finish! I now want Shannon Stewart to do this one with me, I will get her on it next time I see her for the ultimate competitor!
Unreal! You’re the first one that’s kicked my ass. Love it and love it bringing out the competitive side. Track and field was my favourite time of year in class so I totally get it! You rock gf. Let me know how Shannon does. I miss that chick!
I actually kept up with you to my surprise (minus about 15-20 jumps at the very end). Mostly surprised I kept up with the high knee/lunge jumps! Pushup/mountain climber was actually the hardest/slowest for me but I got through them! Great workout!! I feel accomplished that I didn’t have to pause the video to keep up with you as usual lol.
Look how fast you’re building your strength back up Michelle! Holy shit balls. Love hearing that you’re keeping up…next time I want you to beat me!
Sweaty in the hotel room and not for the reasons one would think: this was great one. Hope the folks in the room below me didn’t mind!
Hahahahaha oh Carolyn! You’re awesome! If you get any weird looks later in the hotel you will know why LOL
done good one !
Roxanne, you’re awesome! Good work.
Holy shit I’m crazy sweaty!!! In the very beginning I was finding it hard to keep up with you but once I woke up I could keep up but not any faster than you. Also I was a bit confused because Monday’s email said today would be a 15min drop-set workout. It’s ok thou, I adjusted lol
Oh boy I must have made a mistake! oops.. Glad you’re flexible and got sweaty anyways! Haha.
7 rounds again! I’m pouring sweat!! I forgot how much I liked this one! Thanks!
Oh wow you’re a machine! Nice work Patricia! So pumped you enjoy to be pushed like this.
Def didn’t do as well as I thought I would. Think its partially attributed to not eating enough protein/a good lunch so far today – so energy levels low. A lesson that I have to keep reminding myself because I feel frustrated that I sabotaged my workout by doing that. Oh well, I have something to beat next time – and still got real sweaty!!
I like your attitude towards this. Fuel for your workouts is important, so happy your recognize that. Come back to this on the weekend if you have time and kick ass!
Really did t want to do this workout with the heat sucking everything out of me at work but DONE! Slower then last time too! Oh well…next time
I bet that was hard! Good job Jen. Hope you hydrated afterwards!
Got ready to go this morning thinking it was this week’s 15 minute work out….so this was a surprise hahaha made it through all of them with you but basically collapsed into a puddle of my own sweat at the end and just watched you do the last 60 jump ropes
Done And dripping sweat:)
I bet…especially on a hot day like this!!
Holly sweat fest. 7 rounds.
Nice Ash!! You rock!
Wow I’m dripping. I needed that this morning 7 in as well. Ty Ash
Happy Friday! Sweaty!
Happy Friday to you Kristin!
Finally got this one in :) sweaty mess is right! Even with a/c and a fan blowing on me.
You’re awesome! Hope the new equipment treated you well!
Dripping in an air conditioned gym in Mexico…triple the sweat!!! :)
In Mexico! You’re so badass Joelle, so happy you took us with you there :)
yup im a sweaty mess
Haha amazing! How many weeks are you now Ash?
Will be 36 weeks on Thursday
Wow you’re awesome! One more month to go!
Did this yesterday – thank goodness it was a hair-washing day lol
Haha yes! Totally get that.
3 reps shy of completing 7 full rounds. I did them after the buzzer though!
Wow you rock! Love how you finished it off too!
Did this a few days ago. 6 rounds of sweaty mess!
Completed this yesterday, forgot to post. Did 6 awesome rounds and feeling it today!
Oh yeah! Glad to see you’re sticking to your goals for this week 💪
Done! Was surprised I was able to keep up for the most part. Took an extra 30 sec to finish the 7 sets (and did the jump rope last for the last set) because it bothers me to stop without finishing the round lol. Dripping as usual! Thanks!
Haha amazing Michelle! I like that you kept up with me!
Did this as a bonus today…was very quickly reminded how bad it sucked the first time around. I’m soaked.
Haha I’m glad you’re soaked and you checked in to let me know you did these workouts!
6 again and I thought my heart was going to explode!
With excitement right?! Haha just joking. Nice work Ash!
Hubby took the baby to swim lessons this morning, which meant I had some free time so I did this workout 8 times through in 25 minutes. I modified by jogging instead of skipping rope and did the lunge knee ups without the jump. I was feeling good, so I did a few more rounds after the 25 minutes and a bit of jogging before doing a good cool down making it a 55 minute workout total. Saturday is going to be great! Have a good one. :)
Wow, you were on fire Nicole! I hope that was the perfect start to a perfect day!
Holy Shit! 7 rounds of sweat dripping!
Didnt think I could do it..but I showed up and did it!
Way to push Jen!!! I’m proud of you for showing up.
Great start to the day, thanks Ashley!
You’re most welcome!
Oh geez this one kicked my butt!!! My cardio is totally lacking!! Definitely lots of sweating ??
These ones are definitely butt kickers! Nice work Lauren!
OMG…..that was awesome! Kept up right till the end even though I was gasping! Thanks for the awesome cardio….dripping and lovin it!
Yay! Good for you Daniella!!
6ish rounds haha. Lost track, but I’m sweating so I’m considering it a success.
That’s ? a success! Way to go.
That was a good one. I always know it will be hard when I see old school Ashley.
Haha. Yes I was in incredible shape pre herniated back lol.
only got through 5 1/2 rounds but I’m proud to say I kept moving the whole time :)
That’s amazing! Pat on the back!
I made the mistake of checking last night to see what today’s boot camp would be. Yikes…I didn’t want to do 25 straight minutes! But I did it! Kept up to you! I am strong and healthy!
You most certainly are strong and healthy!! Amazing work!
Done. Can barely type but done. LOL.
Hahaha. Killing it lady! Happy to see you still worked out last night!
Done. I am a sweaty mess!
Beauty!!!
Done the 7 rounds. I’m amazed by your jump rope skills!
Why thank you!! Not sure they’d be so stellar anymore and miss it dearly as an efficient workout!
Day 5 in a row for us, we are on fire! We did not watch the video but put 25 minutes on the clock and wrote down the moves. Cameron and I did 6 3/4 in the time limit but finished the last move for an even 7 rounds. Had to shower before commenting. It feels so good to get back to my element. It has been a long time to feel this reqrdes by consistent sweat sessions. Thank you for being there for us! XO
*rewarded
I know the feeling after being “gone” for so long. I’m thrilled Mommas got her groove back ❤️
All done!
Nice work!