Work Out Wednesday 06-06-12



After my week off training I have to tell you I am feeling rested and relaxed but super keen to get back into it.

Seriously keen!

What better way to warm up in this freakish, fickle and freezing cold weather we are having here in sydney than to get a good sweat on?

Honestly, is there anything more satisfying than smashing out a killer workout? Although exhausted, I almost always feel a million bucks when my workout is done. Don’t you?

This week we are rocking a total body workout with some cardio intervals thrown in just for fun. 

You are your own personal trainer.

Don’t be afraid to kick your own butt!

You can take it.

You are strong, you have big energy, you can do it! 

If your not feeling in the mood, give it 5 mins, let the endorphins kick in and you will want to see it through to the end.


Always, always spend at least 5 mins warming up.

Remember to breathe . . .

Take water breaks when you need to

Finish with a 5-10 min cool down and stretch

Ok enough chit chat . . .

Whose with me?


Let’s do this thing –




High knees


1 min

Sumo squats w/ lateral raise

10 lbs


Overhead Tricep ext

20 lbs


Butt kicks


1 min

Alt leg lunge w/ posterior fly

10 lbs

6 each leg – 12 arms

Bicep curls

15 lbs


Standard Push ups





1 min

Plank w/ alt arm and leg raise


6 each side

Squats w/ Over Head press

20 lbs


Mountain climbers


1 min

Dead lift w/ alt ant raise

10 lbs

6 each arm – 12 DL



1 min





Feel the burn baby, feel. The. Burn.

Resistance bands or free weights, whats your resistance training weapon of choice?

Top image from timtak via Flickr

About Emma

2 Responses to “Work Out Wednesday 06-06-12”

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  1. Darlene says:

    Hi. I’m new here. Love your site. Very motivational. Do you have a description/diagram somewhere showing how to do the exercises? I’m not familiar with all of them. Thanks!

    • Emma says:

      Hi and welcome 🙂

      Glad to hear your enjoying our little blog.

      No unfortunately we don’t have the descriptions ready, I will get on that for you asap.

      Great idea 🙂