W.O.W #12

Before we start the party please take a minute to stop by Run Like a G! Heather did a great link up with some new bloggers, be sure to stop by and make some new friends :)

Welcome back to Workout Wednesday!
You know the drill, grab a button and link up for the parrrrrrty!

Thank you to everyone for linking up, here are some of my favorites, please stop by and check them out!

The Healthy Maven shared a great tabata kettlebell workout, but she also has some amazing recipes on her blog so be sure to go drool over them :)

The Fit Train did this fun workout plus a great video on how to do scorpion push ups, those just sound fun don't they!

Jenni is a local yoga teacher, I really want to get more into yoga I know I'm missing out on all the benefits you can have from being limber :) If you are in the Fort Worth area you should check her out!

Today's workout is something different, it's full body and only 40 minutes!

Step One: Cardio warmup

Step Two: Upper Body

Push Up with a Row: 2 sets of 12
Upright Row: 2 sets of 12
Tricep Kickbacks: 3 sets of 12
Fly: 2 sets of 12

Squat with a Side Swing: 2 sets of 12 on each side

Step Three: Cardio Blast

10 minutes of sprints on the treadmill. {45 seconds on 15 seconds off}
Pretend you love it :)

Step 4: Lower Body

Frog Jump with a Curl: 2 sets of 12

Plie Squat with weights: 3 sets of 12
Reverse Lunge Jumps: 3 sets of 12 each side

Weighted Lunges: 2 sets of 20 on each side
Squats with Overhead Press: 2 sets of 12

Boom: You just kicked ass for the day!

For next week's WOW I want to do something special, FOOD! I would encourage all of you to share your go to pre and post gym eats, this is also a great time to be creative and try something new. Even if it sucks you can share that too :)
You can't build muscle without fuel!


  1. I am loving these W.O.W. posts and your blog in general! :)


  2. That workout looks killer!!! Love your top! I visited Run Like A G yesterday! Such a good post!!

  3. I believe I'll be doing this one tonight! :)

  4. thanks for posting the kettle bell workout! So happy you enjoyed :) Just discovered your blog and I LOVE it! I wish I had found it sooner.

    Linked up with some delicious post-workout fuel, Grain-Free Banana Protein Pancakes. They are to die for! Thanks for hosting :)

  5. that looks like a really intense workout! i do those pushups with rows in the jillian micahel dvd and they are a killer!

  6. How do you do push up with a row without killing your hands? Can't do more than a few before my hands are killing me!!! Any tips?

    YOU ROCK!!!
    I am very interested to see next week's WOW!!!! Yum!

  8. Holy crap. I just attempted this workout and almost puked when I got to the lunge jumps!!!! Ahhhhh! Can't wait until I'm in as good a shape as you and ML!!!!


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