Weekly workout for 12Feb-18Feb

I am going to post the weekly workout so I don’t hold anyone up who is just dying to get started on it…but I’m posting it with a caveat that there are not many explanations for the exercises. Tomorrow I am going to play with my phone and try to post some pictures and (just maybe!) a video or two. If you have any questions in the meantime, always ask me-either call, email, post a reply or catch me on Facebook. You can also Google most of these exercises-I tried to stick to popular exercises that would be easy to find. This workout is total body, and is a strength/cardio combo, as most of them are. It is also fairly leg intensive, which is great for caloric burn. The legs contain large muscle groups, which use up a lot of energy. Bonus!

Also…I don’t know if people are working out at a gym, at home, or a combination of both. Or if people are working out at all πŸ™‚ So if you need modifications because you do not have a certain piece of equipment, or if most people are looking for body weight exercises they can do anywhere, please let me know! There are countless modifications to all exercises, so we can work with whatever you have!

Happy sweating!! πŸ™‚


5 min warm-up


Stability ball chest flyes x12 reps

Stability ball hamstring curls x12 reps (take a short break if you feel like you are about to cramp-keep your toes pulled towards your chin)

Stability ball plank


30 seconds plyometric jumping jacks


Cable squat to row x12 reps

Wall sit x45 seconds

Cable twists x12 reps


30 seconds mountain climbers


Sumo squat to kettle bell upright row (keep those elbows higher than your hands!) x12 reps

Single leg deadlifts with kettle bells x12 each leg (see last week’s workout for pictures)

Kettle bell swings x45 seconds (use those legs and hips!)


30 seconds burpees (just do it!!)


Cable triceps extensions x12 reps

Leg abductor circles x12 each leg

Abdominal rope climbing (lie on your back with your knees bent. Pretend there is a rope coming between your legs towards your chest. SLOWLY sit up, keeping your feet planted on the ground, and pretend you are using the rope to pull yourself up. Don’t worry, pictures/videos will follow :))


30 seconds butt kicks


Have some extra time-and energy?? Give it a second go!


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2 Responses to Weekly workout for 12Feb-18Feb

  1. Allie says:

    Dear mountain climbers…I hate you.

    But love this workout!! Had to modify a bit since I am at my parent’s house, but it worked out ok-ish πŸ˜‰ Thanks Dawn for keeping this up and keeping me accountable! πŸ™‚

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