Workout Wednesday 10-04-13 – Total Body Blast

Workout Wednesday 100413

Today we are working our whole body with this fast and gritty total body blast!

Here’s what we need for today’s workout – a set of weights and a bench, something to lay on for your bench press (the floor works just fine) and something to do your tricep dips on – The kitchen counter, a window sill, a chair, be resourceful guys. Make what you have work for you. Oh and a little space to get the work done! That’s it, people.  If you don’t have weights and are just starting out, grab yourself a couple of bottles of water or even rice; anything to give yourself some sort of resistance.

No excuses people! You. Can. Do. It!


So as always, firstly we need to warm up for 5 minutes or so. Run on the spot, do jumping jacks, jump rope, dance around the living room, do step ups on the stairs. Anything to get you warm.


Then we get serious.


We are going to perform 10 reps of each exercise (each leg with lunges) with a 1 minute rest once all exercises have been done through once. Then we repeat the entire routine through twice more for a total of 3 sets!


Then finish with a nice little cool down, maybe take a slow walk or something anything to help bring the heart rate down, then finish with few stretches.


Don’t skip the stretch people, it’s like dessert for your body. I know I’ve talked before about how much I love it, stretching really is one of the best things you can do for your body – please don’t skip it. You deserve this little treat, you worked hard :)

Ready? Let’s do this!



Total Body Blast


Boomshakalocka! Work. It. Out!

What’s your workout plan today?

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4 Responses to “Workout Wednesday 10-04-13 – Total Body Blast”

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  1. Carrie says:

    I have rotator cuff issues, so what would you recommend in place of the overhead press and the pushups? I think I might be able to handle the mountain climbers, but I’m not sure.
    Looking forward to trying this out!

  2. Emma says:

    Oh Carrie if you have rotator cuff issues I would skip the over head press and push ups all together, maybe even the mountain climbers. Rotator cuff is a fickle area and can be super painful and take a loooooonnngggg time to heal (something I know all to well sadly). You don’t want to over do it and cause further injury.

    If you have a resistance band tie it around a door handle (the door is closed) and do some rows. Holding the band draw your elbows back, keeping your abdominals braced taking care to draw your shoulder blades, back, down and together with each rep.

    Maybe instead of mountain climbers you could try a 30 second wall sit? Stand with your back against a wall, knees bent to 90′ as if your sitting in an imaginary chair and hold?

    You could also sub mountain climbers for skipping if you wanted to add the cardio in?

    Hopefully you find some of these suggestions helpful. Just do what you can. Love your enthusiasm girl 🙂

    Hope your rotator cuff is feeling better soon xo

    • Carrie says:

      Thank you so much for the tips, Emma!
      I’m all about the wall sits. 🙂