The Big Players – Print Workout Here
This workout is going to be a dandy ladies. You’re going to hit your 4 big players (legs, back, chest and core) and burn lots of calories while you stimulate different muscle fibers with the slower counts and different reps. Let’s do this!
What you will need:
- Yourself
- Weights (5-20lbs)
Warm-Up
- Simulated jump rope + alternating toe touch + high knees
Workout – For each exercise you’re going to do 20 reps with double count, 10 reps with single count, and 10 reps with pulsing count.
- Squat – Take your time on this. The slower the better on the first 20 reps. Keep your feet hip-distance apart, push through your heels and look forward to create a straight back.
- Bent over back rows – Make sure your legs are nice and far apart to help you keep a straight back, and look forward to keep your shoulders from rounding. From here focus on the middle of your back directly between your shoulder blades.
- Stationary lunges – Just like with everything else, really take your time on these! I want you hitting different muscle fibers than you normally do when we do the interval training. Especially take your time on the way back up. Be sure to watch your form and like always, focus on your back leg bending nice and deep so you can keep your back straight.
- Chest presses with knee touches – Lying on your back with your knees bent and your feet hip distance apart right behind your bum, lift your hips up in the air so you can hold a bridge while you do your chest presses. With every press, you’re also going to take your knees together.
**Complete these 4 exercises 2 times through.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy!
Ashley Dale Roy
Another amazing workout. I don’t know how you come up with these killer combinations but I’m so glad you do!!! Thanks Ashley.
I dream about them at night! LOL. Glad you’re enjoying them and still sweating with me Petroula!
A pain I will feel for days!!! ahhh. Thanks Ash
Yeah, you can guarantee that! I sure did :)
The lunges were the worst.
Yes, those pulsing lunges at the end always get me too!
legs are still shaking! thanks ash!
My pleasure Kate! I’m so pumped to see you’re committing to these workouts!
That was a killer workout to start me up all over again thanks Ash.
Glad to see you’re back at it Dawn! Summers can do that to people!
I’m going to have nightmares about lunges.. lol Thanks Ashley.
Haha yes, I have nightmares about stationary lunges as well! Good work Thuraya!
That was a sweaty one. Still feeling Fridays workout. Good way to start the day. Thanks
Love the fact you’re doing morning workouts Ker!
Done this mornings challenge and I am shaky all over. Thanks for Monday’s workout. I am going to be sore all over.
I look forward to hearing how you feel because sore is what I was going for :)
This felt a lot quicker than 40 mins! I’m drenched and everything is shaking. Loving the burrrrrrrrrrrn.
Beauty! Love that!
My legs are on fire! Thanks for the workout :)
My pleasure Anna!
OMG my bum!! That’s 3 workouts in a row that have got me in the butt. I will have trouble sitting and standing tomorrow no doubt. Thanks, Ash!
That makes me incredibly happy Kyla!
I’m wiped after my first day back at work, but I pushed myself to do it. LOVE this one! One of my favourites!!
Wow good for you Krista! Most people would use that as an excuse not to workout today, but not you. Badass! Hope today was a great first day back!
Lunges were a killer. Thanks
As always Jen, my pleasure! Thanks for joining me tonight.
Great way to end my Monday. Tough one
Awesome sauce! I always have to do a workout on Monday to start my week off right. Enjoy the rest of your evening!
Took a while to get motivated tonight, but I finally got it done :)
Good for you Jen! I had the same problem yesterday so I blasted music to get me going. Helps a lot!
I have to admit – after a very challenging day, this wasn’t my best effort. I’ll redeem myself next time.
At least you did it Rita! Good for you. Go hard next time.
This one will definitely be one of my go-tos when I can’t make it to the gym. A strong start to the day. Thanks Ash!
Awesome stuff! Enjoy your day!
Mission complete
You’re definitely on a mission that’s for sure! Have a great day Nicole!
Done! It burns…
It sure does! Have a great day Brittney!
Done! Woowhoo!
Yeah!!
Ok after two days of channeling my inner Martha Stewart for some DIY furniture projects I’m back to making a sweaty mess of my back room!! Great workout on an awful bummer of a weather day!!!
Haha love that!
a little shakey but done!
Beauty!
Was worried about this one. Am out of town, but the hotel was nice enough to deliver a mat and weights to my room. Missed the cocktail reception for this. IT WAS WORTH IT! Thanks Ash!
Holy shit Carolyn this is impressive! Thanks for joining me instead of sipping cocktails!
Me no likey…going slow made it longer and harder, but still a good workout.
Awesome sauce! I bet you’ll be feeling that!
was busy all day yesterday, but found time to do this today! Sweet workout, Thanks Ashley!
Amazing stuff Rufaida! You’re really getting back on track here!
That was a tough one!
Its almost been 24 hours….I bet you’re feeling your hard work now!
done
I forgot to comment when I did this workout yesterday evening
Excellent! Thanks for touching base
Ouch. I’m behind but trying to play catch up.
Good work Ash! You can do it!
Ok my butt is definitely going to be angry with me after doing 6 and 7 back to back! But glad I am catching up :) I am feeling a huge difference in my energy level from the changes in my eating and workouts :)
You rock and are a great motivator !
Wow you are amazing! Back to backs….what a great way to start your weekend! Thanks for the kind words Jo!
So happy you’re seeing positice changes!
Okay, what a way to get back into the swing of things! I’ll be needing those Yogafit sessions next month to stretch out from these workouts. I have to say, my favourite thing about your workouts is the ever entertaining antics of your cats! They make even the most painful workout fun – too cute!
Everyone says that! I think Pantera really is the star of show here lol
wouch. burn, sweat…starting to remember that love/hate thing Ashley. Amazing how quickly your body can get back to feeling stronger, straighter, more aligned….(after the hurt) . Wondering why I waited so long to get back to it.
That is simply fantastic! Made my day Theresa. Seriously! That means your on par and reading to keep going. You’re “addicted” now, and will be craving that good feeling. What a great place to be!
Legs were burning for sure….back still aching from the last workout, not sure why, , so I did take it down a notch. Participated in a 10k walk yesterday as well and felt great!
Wow good for you doing that walk Angela! I would really like to see you taking extra time during the week to stretch. You’re trying new workouts that are more intense than you’ve done lately, so your muscles are going to be tight, which can sometimes cause back pain. Stretch your hamstrings and hip flexors every day and see if that helps.
done!