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Bodyweight Burner Workout + Other Friday Stuff

Hola and happy Friday. Fun fact: anytime I visit somewhere with a large Spanish speaking population, people always assume I speak Spanish and begin chatting away to me. I do not, in fact, speak Spanish although I certainly wish I did. For whatever reason I was determined to learn French when I was growing up and took it in high school and college. I’m sad to say that my French isn’t much better than my Spanish these days. Foreign language never seemed to click for me and I really struggled with it.


Most likely because I’ve been at it since 6:30 a.m. this morning. I’ve really cut back on my personal training lately in an effort to get a little better balance with my personal time but I ended up with four back to back clients/classes this morning and then a full day in the office. So since I did see so many clients this morning I thought it’d be fun to share with you the warm up circuit I put them through. Yes, you read that right…this was their warm up although they didn’t do the burpee broad jumps between every movement sequence but instead 10 at the top of every set. I do not have a reputation of being an easy trainer. 😉

Bodyweight Burner Circuit (1)

I love a few things about this workout. First, it’s all bodyweight movements so you can do it pretty much anywhere. Second, it’s a great mix of cardio and bodyweight strength movements. And third, I love the mix of full range movements, jumping/plyo movements and isometric static holds. It burns!!!!!!!!!

As always, try it out and let me know what you think. And for those of you unfamiliar with burpee broad jumps, you do a burpee and then instead of jumping straight up, you jump as far as you can in front of you. Make sense? You could sub normal burpees if you don’t have room for the broad jumps. For reference, my clients did a mix of the push ups on knees and toes for the regular and static holds but did the dynamic jumps on their knees. What you’re doing here is performing a push up but then exploding from the ground and trying to jump the hands off the ground. It’s really hard!

Here’s a quick video of me performing this circuit so you can see the movements and my form.


In less exciting news, I cracked my iPhone screen today. Given my general clumsiness and lack of grace, I cannot believe this hasn’t happened sooner but I barely even set it down on a concrete patio and it shattered. Boo. I think I’m going to try to hold out for the 5S. I still have a regular 4.


Sushi for lunch helped me forget about the cracked iPhone screen.


And now I’m off to spend my Friday evening and Saturday in an acro yoga workshop. Pray for me people. I’m going to need to find my yoga breathing and surrender some control! 😉

Enjoy the weekend!

{ 23 comments… add one }
  • Elizabeth July 19, 2013, 7:10 pm

    That warmup looks exciting! 🙂
    Boo for a cracked screen! I have had my iphone for almost 2 years and so far no mishaps……..I cannot believe it is still in one piece after all this time because I am the ultimate clutz!

  • Hillary | Nutrition Nut on the Run July 19, 2013, 7:16 pm

    Your case looks likes it’s pretty… floral? Where from?

  • Fiona @ Get Fit Fiona July 19, 2013, 7:35 pm

    Your sushi looks delicious!

  • Maria July 19, 2013, 9:08 pm

    Love the video and workout! You are a rock star flying through those moves 🙂

  • Andrea R. @ Morning Runner Girl July 19, 2013, 9:18 pm

    Great little warmup 🙂 Very crossfit-esq! I love their active warmups and gets my blood flowing before weight sessions!! thanks for sharing!

  • Patti Smith July 19, 2013, 10:09 pm

    Warm-up? WHOA!!!
    I cracked my Iphone screen just a couple of weeks ago as well. I’m determined not to cave and buy a new one though…we’ll see.

  • Jen@HealthyFoodandFamily July 19, 2013, 10:15 pm

    That was their warmup?! You are hardcore…love it!
    Have a great weekend 🙂

  • Shashi @ runninsrilankan.com July 19, 2013, 11:57 pm

    Luv the workout – er rather warm up! Thanks so much for posting it – I gotta a 4 mile run on the schedule for tomorrow and I think I will do this “Warm up” after! Hope you have a wonderful weekend!

  • Kerry July 20, 2013, 4:29 am

    I shattered the back of my 4S the day I got it….four hours after my 3 went swimming at practice. I also have a pretty hefty scar on my knee from that day.

    I have it together!!

  • Jeanna July 20, 2013, 4:34 am

    I have only tried acro yoga once, bit I loved it! Laughed so much and rally learned to rely on the other persons. Looking forward to hear about your experience!

  • Ashley July 20, 2013, 9:47 am

    I bet the Acro Yoga Workshop is going to be AMAZING! Super jealous! Have a great weekend!

  • Jacklyn July 20, 2013, 1:03 pm

    I never think to comment but just wanted to mention that yours is my favourite blog! Your content is just so fresh and versatile while remaining consistent in its quality. Thanks for what you do and for this workout!

    • Jen July 26, 2013, 10:48 pm

      thank you jacklyn! it means so much that you took the time to comment and tell me! thank you for reading!! 🙂

  • Mary Ann July 20, 2013, 1:40 pm

    Love these workouts you post. Thanks for the tutorial. I do your workouts on my rest days from running. Acro yoga? Do they use a net?

    Have a good weekend!

    • Jen July 26, 2013, 10:54 pm

      no net but we were on thick mats with a spotter!

  • Heather @ Health, Happiness, and Hope July 21, 2013, 6:18 am

    Lol I took 4 years of Spanish in high school and I can basically count to one hundred and say “My name is Heather” in Spanish… and that’s about it. 😉 I live in Texas now so it would definitely be helpful to know, but it’s really one of those things you have to keep up with and practice to stay good at it!

    I am THE clumsiest person with my iPhone, but I swear by Speck cases. I’ve dropped my phone down a flight of cement steps and still have yet to see a single crack or scratch in it!

  • Ashley July 21, 2013, 3:05 pm

    How was the acro workshop?! I’m not knowledgeable at all about acro but it looks so neat!!! Did you learn things to bring back to your classes?

    • Jen July 26, 2013, 10:51 pm

      it was great! i wrote a post about it! nothing i’ll use in class but maybe in future workshops! acro is so much more “stunting/acrobatics” than real yoga.

  • Heather July 23, 2013, 8:44 pm

    Oh my! I just completed this warm up and I am worn out! I thought I was in decent shape, but I am rethinking that thought right now! Love your blog and these workouts! I also loved your foam rolling videos – super helpful for my piriformis issues. Keep up the fantastic work!

    • Jen July 26, 2013, 10:50 pm

      it killed me too! this type of workout just BURNS and sends your heart rate sky high! thanks for trying it out. and so happy to hear that the foam rolling videos were good for you!

  • Joy July 28, 2013, 7:52 am

    Thanks so much for posting this warm up and the video. I love when you show us the correct form for all the exercises!

    I took five years of French in junior high and high school and now I just know how to say a few things. So sad!

    • Jen July 28, 2013, 9:21 am

      you are so welcome! glad you enjoyed it!

  • Jeannie July 30, 2013, 12:38 pm

    I have noticed that a lot of the workouts you post are full body workouts. I’m just trying to get back into strength training (love cardio!) and I’m not sure where to start. Do you recommend full body workouts or ‘days’ (leg day, arms one day, etc). I like being able to focus on one muscle group but I like that full body workouts that incorporate many muscles seem to take less time! Thanks for the feedback.

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