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Posted by on Jan 11, 2017 in At Home Workouts, Circuit Workouts | 4 comments

Workout Wednesday: Total Body Cardio Blast

Hey, hey, hey! Happy Hump Day, party people!

I’ve got a fast paced workout for you today that works your entire body and is sure to leave you looking like a sweaty mess! Sounds appealing, no?

Funny story about this workout – when I was going through the exercises I grabbed a little watch that Atlas has so I could time the exercises. (My Garmin was downstairs and Lawd knows I wasn’t walking downstairs just to get that watch because even though I love to workout, at my very core I am incredibly lazy.) Atlas was building a train track while I was working out and when he looked over and realized I was wearing his watch he Fuh-reaked out. He goes, “Mom – why are you wearing my watch?” I explained to him that my watch was too far away and I was just trying to blow through these exercises super fast before Andi Rose woke up from her nap. He was all, “Mommy, NO! Don’t wear my watch – go get your own watch.” So I was like, “Geez, fine – here’s your watch back.” He responded with, “EW! No! You’re all sweaty. I don’t want that watch back. You can just buy me a new one that doesn’t have your sweat on it.” He’s such a little darling.

Anyways, the message found at the end of that rabbit trail is this: Do this workout and you’ll sweat and be gross. Yay!

I finished this workout in 28 minutes, making it the perfect nap-time workout. I used 8 pound weights for the weighted punches and 10 pound weights for all the other weighted exercises. You may need to go heavier/lighter depending on your personal strength.

Take breaks as needed, but try to go through this as fast as you can. I tried to take a quick recovery every 2.5 minutes (so after completing each circuit once). Focus on good form for the weighted exercises and really push hard for those 30 second cardio intervals. Those jumping stars are no joke, but good gravy they WORK!

If you follow me on Instagram, there will be a video of a few of the exercises in this circuit posted on my page later today. (Specifically the weighted punches, curtsy lunges, plank pull throughs and cross crunches.)

I did this workout at home, but I filmed the exercises at our gym. I let Atlas & Andi Rose play in the room while Dave & I shot the videos of the exercises and they were so funny trying to workout with me. Atlas had a donut and he would not put it down for anything because he trusts nobody when it comes to good food (can’t say I blame him – I would have probably eaten it if he asked me to hold it). And don’t worry – Andi Rose had a donut too, but her approach with food is more of an “eat it as fast as you can” method. She was done with her donut before I was done with the first circuit of this workout, then she spent the rest of the time trying to entice Atlas to share his donut with her. #thatsmygirl

And on that note, I’m off to bed. We are watching the National Championship game as I type this and I just can’t hold my eyes open anymore. Football makes me sleepy.

As always, if you have any questions please feel free to leave a comment or shoot me an e-mail. If you give this workout a go, I hope you like it as much as I did!

How are you getting your workout on this Wednesday?


  1. Love the workout! And I’m with Andi Rose and eat my donut so fast. I could really go for a donut right now 😉 haha I just did a 4 mile interval run.. the time flew by- 1.5 minute normal speed, 1 minute up 1 speed, and then 30 second sprint, repeat over and over.
    Heather @Lunging Through Life recently posted..You Just Never Know: The Rest of My WeekendMy Profile

    • Girl – you are AMAZING! I am so impressed with the fact that you are not only STILL running this far into your pregnancy, but you’re running so dang fast! You’re in inspiration!

      P.S. Praying for your dad!

  2. Just finished this workout during naptime – sweat everywhere! Thanks – this was a good one!

    • Yay! I’m so glad you liked it!

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