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A Total Body Strength Workout & A Cardio CrossFit Workout + Weekly Workout Recap

Hope everyone has enjoyed the weekend. Rainy weather yesterday brought in some cooler weather. It’s currently 79 and low humidity and it’s amazing. A welcome change after two weeks of 98-100 degree days. I’m going to head out for a run and soak up the sunshine after I publish this post.

Here’s my recap of this week’s workouts along with two new workouts for you to try out yourself! One is a strength workout and the other is more of a bodyweight cardio CrossFit style workout. I did a good job with alternating yoga and run/lift days this week. Still want to up the strength work a little more but overall happy with how things are going and feeling.


Hot yoga


3 mile run + strength

3 rounds:

20 back squats, first 10 drop and hold for 3 count and second 10 to a 2/2 pace (65#)
10 band assisted pull ups
15 chest flies (15#)
20 kettlebell deadlifts (35#) – check out this video demonstration. This is a great alternative to barbell deadlifts.
15 tricep dips
10 overhead press (15#)
10 bicep curls (15#)
10 plate chops, each side (15#) – check out this video demonstration by one of our trainers…this is a GREAT oblique exercise

Like this workout? Here’s a graphic to save or Pin.

PBR Total Body Strength Workout


Hot yoga



4 rounds for time:

400 meter run
20 burpee box jumps – more about burpee box jumps in this post
20 sit ups
20 wall balls

I self-programmed this cardio heavy WOD. It was long and tough. It took me over 28 minutes to finish. A great modification would be to do 10 burpee box jumps instead of 20 because they took over 2 minutes each round.

Like this workout? Here’s a graphic to save or Pin.

PBR Burpee Box Jump Workout


3.5 mile run


Hot yoga


3 mile run + teach Total Strength

I teach a once monthly rotation at the Y. I love it! I’ll post whatever workout I program for y’all later this week.

And that’s all I’ve got for ya. Happy sweating! As always, let me know if you have questions or feedback on anything! 🙂

{ 9 comments… add one }
  • Fiona @ Get Fit Fiona June 28, 2015, 12:37 pm

    I’ll be giving that strength workout a try.

    • Jen DeCurtins June 28, 2015, 6:06 pm

      Awesome! Let me know what you think!

  • Cassie June 28, 2015, 1:42 pm

    Nice workout! Great when on vacay!

    • Jen DeCurtins June 28, 2015, 6:07 pm


  • She Rocks Fitness June 28, 2015, 5:59 pm

    AWESOME workouts…Thanks for sharing! I used one of your workouts last week for myself and a boot camp class. They loved it and so do it! 🙂

    • Jen DeCurtins June 28, 2015, 6:07 pm

      Thank you! So happy to hear that!

  • elizabeth June 29, 2015, 10:21 am

    Looking forward to your honey almond coconut granola recipe!

  • tara June 29, 2015, 1:23 pm

    love the pinable graphics !

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