Ass Kicker Fat Melting Challenge

ass kicker

There are only three exercises in this challenge, but it will kick your ass (in a good way) and definitely help melt the fatty parts. But don’t eat large cheesecakes for post-workout recovery. Please forward all cheesecakes to me for your own safety. I will keep these desserts in protective custody inside my stomachs.


Set your Interval Timer or free online timer for 9 rounds of 20 seconds work, 10 seconds of rest to complete the circuit 3 times through.

  • 20 seconds jump squats
  • 10 seconds rest
  • 20 seconds ski hops
  • 10 seconds rest
  • 20 seconds burpees
  • 10 seconds rest

You’ll be done in less than 5 minutes. Make it a stand alone Quickie or add it to your next strength training session. You ARE pushing ‘dem weights, right?

…and if you’re craving some work for the abs & arms, here’s the guest workout I did for This Is Fit Quickies on Youtube. BOOM!

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  1. Allie says:

    9 rounds? Now this I LIKE!! I’ll have to add this into my power sculpt class next week. Imagine how many cheesecakes you’ll get from that group? Back up the truck!!!
    Allie recently posted..Out Sick

    • Yum Yucky says:

      power sculpt + the ass kicker. I knew you were a wild woman!!
      Since posting this post several hours ago, I’ve already received 549,362 cheesecakes from peoples all over the world. It’s banana’s, I tell ya.

  2. This looks intense! Just pinned it for later use. :)
    Kimberly (Manifest Yourself) recently posted..Thursday’s Thoughts

  3. This is a beasting 5 minutes! Let’s get it!
    Joi @ Rx Fitness Lady recently posted..If You’re Happy and You Know it, Just Say No

  4. Kim says:

    Love both of these – can’t wait to try them!!!
    Kim recently posted..Workout Options – Videos, Pinterest, Machines, Classes, Wing-It

  5. mimi says:

    These short workouts you post help on the days i have to run all over creation with kids and errands. There’s no excuse not to do a couple of them as i find time during the day — thanks for not letting me slack up!
    mimi recently posted..Being

  6. You are so amazing Josie & always love how you show people it can be done at home!
    Jody – Fit at 56 recently posted..Lose Weight & Live Happily Ever After

  7. Sherelle says:

    Less than five minutes…now you’ve taken away my excuses not to try, lol! Seriously, I will absolutely be trying this challenge!
    Sherelle recently posted..I Want To Meet Ms. Jackson: I Am Foreal

  8. Nellie says:

    I love this. I know my HR is gonna be up crazy after a couple rounds!!
    Nellie recently posted..The One Where I Reveal My True Feelings About My Personal Trainer

  9. Becky says:

    Wowzer, one round sounds enough for me haha, but I’ll give this a try – looks fun (and crazy)!

  10. KalleyC says:

    You had me sold at 5 minutes! I pinned this to use after the little one wakes up from a nap.
    KalleyC recently posted..The Sunshine Award

  11. Geosomin says:

    This sounds like a great workout. I’ll pin it for later…I think it’d kick my ass right now :)

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Disclaimer: Not all exercise programs are suitable for everyone. Check with your doctor before beginning any exercise program. Neither Josie,, nor anyone else associated with this website will be responsible or liable for any injury you sustain while exercising.