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Fired Up Squat + Upper Body Workout

Welcome to Friday…the fired up edition!

What am I so fired up about?


First, squats! I LOVE SQUATS! My clients know they most likely won’t get through a workout with me without doing some type of squats and push ups. They are two of my favorite movements ever due to all of their awesome benefits. Today I have a challenging new workout to share with you that’s all about squatting with lots of upper body strength work alternated in between squat sets.

Fired Up Squat + Upper Body Workout

The Fired Up Squat Workout features 150 squat variations interspersed with upper body exercises for recovery

Behold…the Fired Up Squat Workout. This workout will have you at 150 reps of squat variations by the end of the three rounds. I have programmed a variety of squat movements with upper body strength exercises between for recovery and to make it an upper AND lower body workout. I’m all about efficiencies whenever possible and I find that many of my clients (especially my females) don’t want to separate lower and upper body days and would rather get in 2-3 really good full-body workouts each week. The upper body work I’ve programmed will hit everything…chest, upper back, triceps, shoulders and biceps. Since the sets of upper body work are pretty short at just 10 reps, be sure to use a dumbbell weight that challenges you.

Most of these exercises are pretty basic but please let me know if you have any specific questions. You can find me demo some of them including the bent over row, triceps extension, sumo squat (leave out the high pull part in the video) and hammer curls in a video in this post.

As always, feedback is appreciated if you try it!

What else am I fired up about?

The Fire Starter Sessions


The Fire Starter Sessions. I have written about this book by Danielle LaPorte in many posts (this, this, this) and I’ve gifted it to so many people. I continue to sing its praises and I’m currently listening to it again on Audible. Every time I listen to it I get something new from it. It’s been playing non-stop on my runs and in my car the past couple of weeks.

Watch Danielle’s “A Credo for Making It Happen” and tell me you’re not fired up!

Have a great weekend, squat happy and get fired up! 🙂

{ 50 comments… add one }
  • Rebekah March 21, 2014, 7:18 pm

    The Fired Up Squat Workout looks tough, but I’m about to give it a go!

  • Amber March 21, 2014, 7:23 pm

    Thanks for an awesome workout! I am going to do this on Monday morning. Love starting my week off with a killer strength workout.

    I would love to listen to that book. I sometimes have trouble reading more “researchy” books like that (I could not get through Daring Greatly even though I really appreciated and enjoyed the principles it was sharing) but I think listening to them would be good as I love listening to podcasts.

  • Ella Johnson March 21, 2014, 7:24 pm

    I’d love a copy of the Fire Starter Sessions!

  • Brittany @ proteinandpumps March 21, 2014, 7:55 pm

    I was reading Desire Map before I got my reading assignments for YTT. love her voice as an author and would love to read the firestarter sessions. I’ve got to get an audible account because I’ve been blowing through books and podcasts lately.

  • Jojo @ RunFastEatLots March 21, 2014, 8:01 pm

    Dang those squats look tough. You look so strong!

  • Janelle Hajjar March 21, 2014, 8:41 pm

    This book looks wonderful, I would love to win a copy! Thanks 🙂

  • Katie Cook March 21, 2014, 9:06 pm

    Squats dont fire me up! I want them to so badly because I’ve seen the benefits. I am doing them 2 times a week to build myself up! Thanks for posting this! Every little bit of motivation really helps!!! 🙂

    • Jen March 23, 2014, 2:40 pm

      STICK WITH IT! so good for the legs and the booty!

  • Maggie March 21, 2014, 9:16 pm

    1) the workout is awesome and 2) I really, really like that Firestarter excerpt!

  • Megan (The Lyons' Share) March 21, 2014, 9:46 pm

    Wow, that video was great! I love Danielle LaPorte and have been so inspired when I’ve seen her speak in person at IIN conferences. Would love to hear her audiobook!

    • Jen March 23, 2014, 2:40 pm

      i’m so jealous that you’ve seen her speak!

  • Molly March 21, 2014, 10:00 pm

    Gosh, I’m behind because I’m not familiar with Danielle LaPorte. About to google her and would love to win a copy of the book!

  • Lauren March 21, 2014, 10:38 pm

    Aah love the squat workout!!!

  • Tina March 21, 2014, 11:03 pm

    the book sounds great!

  • Samantha @ The Faithful Runner March 21, 2014, 11:25 pm

    I would love the book! 🙂 Great post. Congrats to the other winners!

  • Lauren March 22, 2014, 1:48 am

    I would love this audiobook!

  • Alison March 22, 2014, 1:59 am

    I would love a copy!

  • Colleen Keith March 22, 2014, 4:26 am

    I’d love a copy of the firestarters 🙂 I’m at such a different point in my life and career where I’m optimistic and hopeful and just open to change…but it does get difficult sometimes and a little boost like this would definitely go a long way on the bad days!

  • Jenn@Mark My Miles! March 22, 2014, 5:07 am

    I’ve had ACL surgeries in the past and am so nervous about doing squats. I wonder if it would be okay for me to try this? I guess I can but stop if there is any pain.

    • Jen March 23, 2014, 2:39 pm

      hey jenn – i definitely think you should squat because it’s a functional movement that you’ll have to perform for your entire life. i would recommend that you start with bodyweight squats only and at low reps and then build up strength to use external weight. any pain, STOP! and make sure to have someone check out your squat form. you can email me a short video if you’d like! 🙂

  • Shannon March 22, 2014, 6:46 am

    Danielle’s video definitely got me fired up!! What great incentives and motivation to really learn to love your life and what you do! 🙂 Thanks for sharing that – bout to go MAKE IT HAPPEN on this beautiful Saturday! 🙂

    And yessss, squats and push ups are ALWAYS the best!

  • Sara @ LovingOnTheRun March 22, 2014, 6:55 am

    Squats are deadly but necessary! Enjoy your weekend 🙂

  • Caroline March 22, 2014, 7:18 am

    that sounds like an awesome book to listen to while running!

  • Lisa March 22, 2014, 7:28 am

    Thanks for the offer for the book! I’ve read a sample and haven’t been able to afford it, so this would be great!

  • Heather March 22, 2014, 8:09 am

    Awesome – would love to have a copy!

  • Amanda Bee March 22, 2014, 8:10 am

    Squats are great, I just reintroduced them the other day after not squatting for awhile and man I am sore. This workout looks intense, but awesome.

    Would love to try the Fire Starter Sessions! I’m trying to revamp some of my life lately and that might just be the kick in the pants I need.

  • She Rocks Fitness March 22, 2014, 8:28 am

    I am so doing this workout tomorrow! Thank you for sharing and yes I LOVE squats too! Have a beautiful weekend! XOXO

  • ali March 22, 2014, 9:01 am

    i’ve heard a lot about that book. i’d love to win a copy 🙂

  • Callie March 22, 2014, 9:20 am

    Loved that video!! Her words and motivation are exactly what I need right now!

  • JennyV March 22, 2014, 9:43 am

    I think I may have to post the video on our clinic page next week!

  • Rachel March 22, 2014, 10:27 am

    Love the video! I’d love to listen to the whole book 🙂

  • Amanda March 22, 2014, 10:35 am

    Tried that workout out this morning! It was a good one!!! haha, I share the love (love/hate 😉 ) of squats! I don’t have access to body pump so I haven’t done ‘pulsing squats’ in forever! OW! 🙂

    • Jen March 23, 2014, 2:37 pm

      YAY! yes, the pulsing squats were BP inspired! 🙂

  • Andrea March 22, 2014, 11:26 am

    Did a variation of the workout this AM. It was great. Got the heart rate up fast.

    • Jen March 23, 2014, 2:37 pm

      awesome! good to hear!

  • Caroline March 22, 2014, 4:18 pm

    Always looking for a good read 🙂 thanks jen!

  • Pam March 22, 2014, 10:47 pm

    I ordered Danille’s journal at the end of last year and would love to have the Fire Starter Sessions.

    • Jen March 23, 2014, 2:35 pm

      how do you like the journal pam?

  • Alex March 22, 2014, 11:51 pm

    I love the fire starter sessions, it has changed my life. I am training for a marathon and it would be perfect for longer runs!

    • Jen March 23, 2014, 2:35 pm

      so awesome to hear alex! it WOULD be great to listen to on your long runs!

  • Denyne March 23, 2014, 1:56 pm

    Squat WO looks awesome. I’m a sucker for a good leg workout. This one is a must!

  • Courtney March 23, 2014, 2:47 pm

    Loved the passage you read in yoga this AM! Sounds like a great book – would love to hear more! 🙂

  • Matt March 23, 2014, 5:14 pm

    Loved the video and would love to listen to the whole book!

  • Kate March 23, 2014, 11:01 pm

    As I’m making a pretty big life change (back in school for a second undergrad degree right now) and spending a lot of time in my car commuting I would love to listen to The Fire Starter Sessions via Audible!

  • Jessica March 24, 2014, 1:30 pm

    Did this workout today. I added weight to the air squats and bottom halves, but thought it was a good workout. I always choose upper body weightlifting (which I love) over lower body, so this was great motivation for me!

  • Brindi March 24, 2014, 3:01 pm

    Yay! Audible is awesome 🙂

  • Lauren @ sassy molassy March 26, 2014, 11:20 pm

    Just did this workout and it was quick and effective. Got a little sweat going and felt the squats after a bit. Now time for dinner…Greek quiche just out of the oven!

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