Maria’s Three’s a Charm Workout

Maria asked if I could do a workout with repetitions and do three rounds through. I came up with 10 exercises. I have the number of repetitions for each exercise next to it. I used my Step Bench, 30 lb sandbag, 20 lb Kettlebell and my 10 lb dumbbells. Remember to always work in your fitness level. Take breaks when you need to. I did three rounds through if you want to follow me through the entire workout. You don’t need to do all three rounds, you can stop when you want. The workout breakdown is below.


Set timer for Stopwatch.  There are 10 exercises and I will do the workout three times through.

1. Walk Out to Push-up/Hop feet in to Hands/Hop up and turn (Repeat)                   20x
2. Commando Push-up Right then Left/Roll-over/4x Oblique Mountain Climbers     10x
3. Right Reverse Lunge/Right Side Lunge to Kick Front (Repeat)                             20x
4. Left Reverse Lunge/Left Side Lunge to Kick Front (Repeat)                                  20x
5. Plank Down/Up – Sandbag Drag – Rotate to Side Plank                                       20x
6. Elevated Plank Jack to Frog Hop/Tap opposite Hand to Foot                                10x
7. Kneel Down/Up (Hold Low)/Squat Out to Side                                                       20x
8. Plank Jacks                                                                                                                   20x
9. Low Broad Jump Burpee Push-up                                                                               20x
10. Single Arm Swing to Figure 8 Squat                                                                       20x



The Super Intense Bonus Workout

I don’t know if it felt super intense because I had just finished the Naughty or Nice Workout. But I can tell you that my body is exhausted. I used my 30 lb sandbag and 10 lb dumbbells. You can do the entire workout without weights. Remember to work at your fitness level and take breaks when you need to. The workout breakdown is below.

Set timer for :30/2:00 for 3 rounds
(on the 30 seconds you will do a glute exercise)

1a. Bridge Glute Lift
1b. Sandbag Roll-up to Get up/hold/Squat and Press Overhead

2a. Bridge Knees close & feet wide – Glute Lift
2b. “T” Raise Push-up Right then Left/hold/Ski Hop Right then Left

3a. Bridge Knees wide & feet close – Glute Lift
3b. 6x Pendulums/hold/1x Dive Bomber

4a. Bridge Up – Out – In – Down to Glute Lift
4b. 3x Low Squat Jump touch the Ground/hold/6x Hop into Plank Tap Opposite Hand to Foot

Bonus: Arms 1:00 work/no rest 3 rounds

1. Bicep Curl Wide Twist & lower down
2. Arnold Shoulder Press
3. Bicep Curl Twist and lower down to thighs
4. Shoulder Press – hands face out/press overhead and twist in



The Naughty or Nice Workout

I wanted to get into the festivities with my workout so I decided to base this one off the 12 Days of Christmas Song. You will start with exercise 1 and do 1 rep. Then go to 2 and do 2 reps and back to number 1. Keep repeating until you get to number 12. You will do 12 reps working all the way down to 1. Once you complete that way, you start at 12 and do the same thing. You don’t have to repeat starting at 12. It is a great full body workout either way. I did a bonus round of mayhem abdominal. The workout breakdown is below. I used body weight for the 12 exercises. I used my 30 lb sandbag, 10 lb dumbbells and my stability ball. All the exercises can be done without weight. Work at your fitness level, and take breaks when you need to.

Like the song the 12 days of Christmas. Start at 1 and work up to 12. Then go from 12 back down to 1.

1. Sandbag Clean and Snatch
2. Explosive Push-up
3. Double Duck Burpee w/Push-up
(2x Low Pulse Squat/4x Duck Walk/Hop to plank push-up/hop up and turn)
4. Pendulums
5. Jumping Jack w/Overhead Press
6. Plank Toe Tap Opposite Hand to Foot/Hold/Frog Hop
7. Dip w/Dancing Crab
8. Hovering Tuck Roll-up
9. Plank Jack to Frog Hop
10. Lateral Low Hops over Mat
11. Dive Bombers
12. Reverse Lunge Kick up to Jump Switch Lunge

Bonus: Mayhem Abs :10/1:00 3 rounds

1. Sandbag Roll-up to Get Up & Press Overhead
2. V-up
3. Reverse Crunch
4. Pike up to Knee Roll in on Stability Ball
5. Plank Hold



Total Body Sculpt Workout

December is always busy for everyone. You might have parties to go to, or you have family coming to visit. There is always decorating, shopping and eating. We need to take time for ourselves. It is too easy to say I don’t have time. You need to make the time to do your workout. When you work out, you have more energy to do things and you have more will power to pass on all those bad holiday foods. I am not saying that you can’t sample them, but everything in moderation. That mantra includes your workouts. You need to do something. It might not be as long as a normal workout, but keep moving. It will be so much easier, once the holidays are over, to get into your fitness routine.

It was really cold here for me today. It makes it difficult to get moving. The workout has three parts. A cardio/strength part, then abs and then finish out with another cardio/strength part. I always throw the abs in last as an after thought. I wanted to put them in the middle so I was more mindful of working them.

The breakdown is below. I used my stability ball, 12 lb dumbbells, my e-z curl bar with 10 lbs and a step stool. I give you alternative moves if you don’t have the equipment.

Part 1: Set timer for 10/30 4 rounds

1. Cone Jumps (Jump Center, Right, Center, Left, Center then forward. Turn and repeat)
2. Incline Push-up
3. Burpee with Tuck Jumps
4. Mountain Climbers
5. Hyperextensions
6. Squat Position – Right Dumbbell Curl
7. Squat Position – Left Dumbbell Curl

Part 2: 5/25 2 rounds

(1a.) Legs in Air – Reach hands to toes   (1b.) Alternate Opposite Hand to Foot – Legs in Air
(1c.) Reach & Hold – Legs in Air
(2a.) Right over Left Crunch Knee in  (2b.) Left over Right Crunch Knee in  (2c.) Hold Knees bent
(3a.) Left Side Plank Hip Dip  (3b.) Left Side Plank Right knee in  (3c.) Hold Side Plank
(4a.) Right Side Plank Hip Dip  (4b.) Right Side Plank Left knee in  (4c.) Hold Side Plank
(5a.) V-up  (5b.) Alternate V-up  (5c.) V-hold
(6a.) Hover Roll Knees in  (6b.) Russian Twist  (6c.) Knees Bent Hold off floor
(7a.) Plank Alternate Punch  (7b.) Plank Alternate Toe Tap to side  (7c.) Hold Plank

Part 3: 10/50 3 rounds

1. Light Good Morning with Alternating Reverse Cross Over Lunge
2. 2x Plies Pulse/Plies Jump up/Hop back into Plank
3. Dip w/Dancing Crab
4. Glute Lift – Pulse Legs in
5. Right Side Plank – Elbow twist to Left Knee Crunch in
6. Left Side Plank – Elbow Twist to Right Knee Crunch in




Bottoms Up Revised Workout

I had a request to redo the Bottoms Up workout and throw in some upper body and abdominal moves. I changed a few of the exercises for the workout, and then added a bonus at the end that covered upper body and a little cardio based core moves. I think that it is a challenging workout. You don’t need a lot of weight to feel these moves. You need to focus on the working muscles and technique and your booty will be sore and your thighs will be begging for mercy. I used a step stool, my 10 lb Ugi Ball, and my 12 and 20 lb kettlebells for the first part of the workout. Then for the second part, I used 10 and 12 lb dumbbells. Remember to work at your fitness level and take breaks when necessary. The breakdown is below.

Set timer for Stopwatch, 3 rounds

1. Burpee with Surfer Jump                                                                              10x
2. Jump Squat with Alternating Side Leg Lift                                                    20x
3. Alternating Reverse Lunge (pass kettlebell between knees)                        20x
4. Right Leg on Floor, Single Leg Balance Squat to bend & Press overhead   10x
5. Plank Hop/Right Runner’s Stomp/Left in 4x’s Low Pulse Squat                    10x
6. Left Leg on Floor, Single Leg Balance Squat to Bend & Press overhead     10x
7. Plank Hop/Left Runner’s Stomp/Right in 4x’s Low Pulse Squat                    10x
8. Strict Mountain Climbers                                                                               20x
9. Squat Weight to Side/Clean up/Hold 2x Reverse Lunge Pulse                   10x/side
10. Kneeling – Down Down Up Up – Squat wide to Side (Alternate)               10x

Part 2: Abs & Arms

5/20 9 rounds
1. Shoulder Press (Palms face out/press overhead & twist to face in)
2. Single Shoulder Press
3. Bicep Curl

10/20 4 rounds
Oblique Mountain Climbers/ Hold in Plank Position for the 10 second count

5/20 9 rounds
4. Plank Dumbbell Row
5. Shoulder Tap Push-up
6. Lay on Back – overhead Tricep Extension

10/20 4 rounds
Elevated Plank Toe Tap Side then tap to opposite heel (Alternate side on rounds)/Hold in Plank Position for the 10 second count

5/20 9 rounds
7. Elbow Plank Down/Up Push-up
8. Plank Hold Tricep Kickback
9. Alternating “T” Raise

10/20 4 rounds
Ski Hop Right Then Left/Hold Plank Jack/ Hold in plank position for 10 second count



Here is the link to Mika Yoga Wear. This is where I get a lot of my crazy leggings. They are compression leggings and feel like second skin. I think they hold up just as well as Lululemon and Athleta. I sweat a lot, and they get washed after every where.  I have pairs that are easily 4 years old.