Cardio/Leg Fatigue Workout

I just completed this workout aimed at getting my heart rate pumping, my legs exhausted, and my body dripping sweat. I definitely accomplished what I set out to do. Give it a try! It took me about 1.5 hours, but I was in no hurry. Do just one set of the whole workout for less time, or 2 for the 1.5 hours. Vary the speeds and weights on your workout to fit your fitness ability. Mine are listed as examples.

  • 5 min warm-up
  • 10 minute treadmill interval:
    • 1 min walk @ 4.0
    • 30 sec jog @ 6.0
    • 20 sec sprint @ 8.5
    • repeat until 9 minutes
    • 1 min walk @ 3.5-4.0
  • 3 Sets of:
    • 15 dead lifts with 35 lbs
    • 15 squats with 20 lbs
    • 1 min plank
  • 10 minute treadmill interval:
    • 1 min walk @ 4.0
    • 30 sec jog @ 6.0
    • 20 sec sprint @ 8.5
    • repeat until 9 minutes
    • 1 min walk @ 3.5-4.0
  • 3 Sets of:
    • 15 front squats with 20 lbs 2x, without weight 1x
    • 15 side squats with 20 lbs
    • 1 min leg/hip lift and lower (focus on using your abs and your hips, not momentum)

Repeat entire sequence for a total of 4 intervals and 4 sets of weights.


Tabata Bootcamp

This is a good workout to do at home, as it’s essentially without, but dumbbells are recommended. The workout is a great cardio go-to but also is pretty booty-intensive.  Make sure to focus on form during the 20 second intervals, as it’s easy to forget when you’re doing it for such a short period of time.

Here’s how the workout works:

Do the pairs of exercises (alternating between each) for 16 rounds of 20 seconds on, 10 seconds off.

Do the single ab exercise for a single tabata (20 seconds on, 10 off for 8 rounds = 4 minutes).

NO REST INBETWEEN! In tabata style workouts you are getting breaks after each 20 second work interval. You don’t need to add extra rest, as the ab circuit is used as active recovery. 

  • floor jacks
  • jumping jacks
  • russian twist (with or without dumbbell)
  • burpee
  • squat (I added a dumbbell swing; this is optional)
  • full plank
  • step-ups (onto table or chair, step or stool – whatever you have) right leg
  • step-ups left leg
  • side leg lift obliques (put one leg on top of a table or chair and the other stacked underneath. holding a side-plank, lift the underneath foot up and down, touching the floor then table, floor, table, repeat.
  • forward lunge, one leg, with biceps curl (with or without dumbbells)
  • square hops (jump both feet at the same time in the shape of a square; switch up the direction or which corner you jump to and from)

Total time: 44 minutes


It’s best if you do this watching Lie to Me or Breaking Bad on Netflix. I mean, that’s at least what I found to be most beneficial! 🙂


Snow Day – workout links and recipe link

I woke up way to early today and accomplished a lot before work so I could come home and have a good workout before dinner with friends. I drove to do a school visit for one of my clients in some terrible snow, only to arrive and be told she didn’t come to school today. Dumb. The dumbest. I should have known. But, while I made the mistake of not calling to see if she was at school beforehand, I made the smart choice of checking my work voicemail from my cell phone and found out my 11 o’clock was canceling. Perfect. That was my last appointment of the day. So, I journeyed back out in the snow and came home for a good at home workout while watching Lie To Me. I also made cookies for a friend’s birthday and some cute little Valentines for my coworkers: 


Inside those cute little bags is some YUMMY Strawberry and Chocolate Puppy Chow from Life Love and Sugar. I doubled the recipe because I had a lot of gifts to give. It turned out perfect for 1/2 cup in each of the 24 bags.


(picture from Life, Love and Sugar)

Today during my workout I did 3 Tabata-style warmups: 4 minutes of jumping jacks, 4 minutes of stair running, and 4 minutes of floor jacks.

Then, I completed this workout by Back On Pointe:


I then finished it off by a Jillian Michael’s core routine.

You should give both workouts a try! Happy Friday!

Holiday Body Burn – workout 5

Christmas is just a couple days away!

How are you doing with the Holiday Body Burn? How are the workouts going?

Previous workouts:

It’s week 5 and I’ve got another rounds for time workout! You’ll do 5 rounds as quickly as possible. REMEMBER – record your time and try to beat your best throughout the week! Put your time in the comment section and try to beat others!

Holiday Body Burn – Workout 2

We are in week 2 of the Holiday Body Burn! If you missed last week’s workout, you can find it here!

Today we will be doing 5 rounds for time! Record the time you got and try to beat it as you repeat the workout throughout the week! Aim for 3x’s or more this week! This can be combined with another workout, or on it’s own!

Don’t forget to warm-up first!

Come back next week for workout 3!

Holiday Body Burn – Workout 1

Oh, Thanksgiving. You are so kind and yet, so cruel!

The day started out with a 5-mile fast run at the annual Turkey Trot.

And it ended up in copious amounts of food, and my lovely homemade apple pie.

The following 2 days post-Thanksgiving were no better.

Let’s make December a month full of healthy choices, so that come Christmas we can enjoy the food and festivities sans guilt!

For the next 6 weeks, I will be giving you a workout to try each Sunday.

These workouts will all be:

  • around 20 minutes or less
  • possible in your PJs (you can do them at home)
  • sans equipment
  • heart-rate elevators, calorie crushers and booty busters

Here’s the first workout! Do this workout 3x’s a week and then get ready for next week’s workout!

Questions? Ask in the comment section below! Share with your friends!

Running through the year

I rarely login to my Nike+ account to look at the data… until today. I looked at my runs for the past year, and it looked like this:


What in the world? 134.7 miles in March and then not even half of that any other month the whole year. Can you tell I was training for a marathon?

This was a good reminder to get my booty in gear! Only 1.5 months left in 2012, it’s time to step it up!

Weight Lifting: Pyramids and Tabata

In this semi-off season of running for me, I am trying to focus more on strength training, quick cardio, and taking some new classes at the gym! Last week, for example I took a “hardcore and sprint” class which literally had my core screaming for about 5 days…

Recently, I have been trying new things with weight lifting, as it is one of my least favorite types of exercise. I know how important it is, but I just get kind of bored doing lots of reps or standing around resting… Here are the two methods I have used previously, that I’ve gone back to this week:



See this article on to learn all about pyramid sets.

Pyramids are my favorite because you get to lift heavier weights but don’t get burnt out on doing 3 sets of 15. booorrriinnngggg.

I usually do a pyramid of 12-10-8-6-8-10-12 reps and change the weight from 2.5 lbs to 5lbs. You can go all the way down to 2 reps and change the weight up however much you want. For example, today I did a dead lift dumbbell pyramid that looked like this:

weight          repetition
15                      12
20                      10
25                       8
30                       6
25                       8
20                      10
15                       12


I generally use tabata to do high intensity cardio, but it’s also really helpful for lifting. I like to do the standard 20 seconds work, 10 seconds rest for 8 sets for a total of 4 minutes. Generally, when I do tabata for strength training I will alternate working sets using weights and without weights. For example, today I did a tabata with squats; the odd sets I used dumbells and the evens I just did body weight squats.


What are your favorite weight lifting/strength training methods or workouts?