I like to mix things up with the traditional burpee by adding on- this one is crazy hard but so good. Burpee tuck jump lunge jump- and ideally you come out of the tuck jump and land in your first lunge jump! Good luck!!

Warm up:
1 mile FOR TIME

Main set:

*Burpee tuck jump into lunge jump (2=1 on lunge jump)
*Overhead seated shoulder press
*Broad jump squat thrust
*Upright row
*Double squat to jump over (high bench or box)
*Side straight arm shoulder raise

Between 21,15& after 9– do 50 walking lunges (1=1)

Warm down:
After 9- another mile for time:)


Holiday Survivor Challenge!

For those of you who do not know- I just had our second baby and haven’t been posting as frequently!

Each year I do this holiday challenge to keep folks moving and motivated through the hardest months of the year. It started October 31 but it’s not too late! All categories required but if you have an injury, let me know and I can give you a modification.

It’s free!

Will be back up and posting soon:) in the meantime, holiday challenge awaits!



Posted: September 2, 2014 in No Equipment Needed, Treadmill/Running

No equipment needed here!!

5 min warm up of choice

4x 20 hand release push ups, 3 burpees
.50 run
Repeat 1 set of 20 push ups 3 burpees when back from run

4x 20 low air squats, 3 burpees
.50 run
Repeat 1 set when back

4x 20 walking lunges arms overhead, 3 burpees
.50 run
Repeat 1 set when back

4x 20 full sit ups, 3 burpees
.50 run
Repeat 1 set when back


I took a class today in Charlotte that inspired this countdown! Changed it up to add some cardio intervals and a few extra plyometrics for your enjoyment:)

Warm up: 5 minutes cardio of choice

(30-20-10 stay the same each round)

Set 1:

  • 35 shoulder press
  • 30 weighted squats
  • 25 shoulder press
  • 20 hand release push ups
  • 15 shoulder press
  • 10 burpees
  • 5 shoulder press

Run .50

Set 2:

the 35-25-15-5 goes to box jump

Run .50

Set 3:

the 35-25-15-5 goes to reverse lunge with bicep curl

Run .50

Set 4:

the 35-25-15-5 goes to tricep dips

Run .50

FINAL SET at end:

10 reps of everything,

  • 10 shoulder press
  • 10 box jumps
  • 10 reverse lunge with bicep
  • 10 tricep dip
  • 10 squats
  • 10 hand release push ups
  • 10 burpees



Just a little workout to brighten your week! To be done indoors – perfect for a too hot or rainy day.

1 mile run

40 24kg kb snatches (20 each arm)

10 burpee pull ups
250m row

10 burpee box jumps
250m ski erg (this is a standing rower- most gyms have them! If not, do regular rower)

40 heavy (36kg) kb swings

1 mile run


5K 50s: Three Years Later!

Posted: July 16, 2014 in Announcement

People still ask me about this workout- it was posted in 2011 so I decided it was time to post a fun new version of the same workout!

old version!

You can do this anywhere, with zero equipment.

5K, 3.1 miles

Inside or outside 5K -loop, on a trail, or track: Stop at each 1/2 mile for 50 of something super fun :)

.5 = 50 push ups to side plank (shift to side plank after each push up!)
1.0 = 50 squat to tuck jump (squat down jump knees up to chest!)
1.5 = 50 burpees
2.0 = 50 lunge jump switch
2.5 = 50 deck squats (roll back, stand up and jump!)
3.1= 50 push up to side plank

Break this up into 5 sets of 10 if needed, keep good form!


Building 10s

Posted: July 12, 2014 in No Equipment Needed

Perfect for outside, no equipment needed! If done inside, you will just need some space to move forward.

Warm up- 8-10 min cardio of choice

*10 lunges, run back to start

*10 lunges, 10 push ups, run back

*10 lunges, 10 push ups, 10 broad jumps, run back

*10 lunges, 10 push ups, 10 broad jumps, 10 inch worms (walk hands out to plank, push up, walk feet up to hands, repeat), run back

*10 lunges, 10 push ups, 10 broad jumps, 10 inch worms, 10 broad jumps w/squat thrust (burpee no push up), run back

*10 lunges, 10 push ups, 10 broad jumps, 10 inch worms, 10 broad jump w/ squat thrust, 10 broad jump w/burpee, run back

[you can always sub in 2 walking lunges for every broad jump if needed]

Repeat from start with just 5….ENJOY:)