Another Workout Wednesday!

Last week I gave you all this 30 minute workout. Now we’re going to up it to a full hour! I think that a lot of you (myself included) who go to the gym on a regular basis and/or do strength and cardio training, spend about an hour on workouts. This workout gives you the option to do an hour of cardio or an hour of strength.However, both incorporate both cardio AND strength. They are just more prevalent in one or the other. I don’t think that sentence made sense at all. Oh well. You can totally do both of these workouts at home, which really helps out you ladies that have busy schedules. You can do it during your Tuesday night TV (Pretty Little Liars anyone?!) like I did last night Smile with tongue out


I think you will know what basically all of the exercises are, but I’ve included a few pictures for the ones that I think might be a little iffy:


Mountain climbers:

mountain climbers

Make sure you make this a plyometric move by jumping your feet!

Squat punches:

squat punches

Stay in a squat position the entire time.

Split jumps:

split jumps

Burpees w/ shuffle:


Basic burpee with a shuffle to each side before you repeat. Touch down to the ground after each shuffle real quick Smile



Squat twists with knee lift:

knee lift

Squat to this position on each side!

Side leg kicks:

leg kicks

30 seconds on each side before switching. Tap the toe down to the ground; don’t put pressure on it.

Donkey kicks:

donkey kicks

Bring working leg back to starting position every time.



V-sit crunches:

Straighten legs and come back to this position. Keep upper body in same position the whole time.


As always, if you have any questions please ask! I would be more than happy to talk further with you about this workout, or heck, about anything at all! Hope this is a great way to kick off your Wednesday. Halfway through the week! Smile


What is your favorite plyometric (jump training) move?


  1. I need to work on incorporating some of these moves into my normal routine, it would help to mix it up and use some different muscles for sure. Thanks, girl :)

  2. Keep the workout posts coming. It’s definitely a boost of energy needed for many. No excuses!

  3. Looks good girl! And I’m going to have to go with mountain climbers or squat jumps…always get my heartrate up without making me want to die…although squat jumps can after a while haha

  4. Thanks for this post! I need to add some of these to my workout routine- I’m in such a rut lately.

  5. Thanks so much for the post! SO useful :)

  6. I am a big fan of lot of these moves, squat punches sound kind of fun

    • Squat punches are fun! I came across those a while ago for the first time in one of Jillian Michaels’ dvd’s. They bump up your heart rate without cardio or jumping, which is nice if you’re injured or have lower body issues.

  7. Burpees with a shuffle! This will be the death of me :) haha

  8. Must Have Boxes says:

    I’m a fitness junkie. Thanks for sharing these exercises.

    - KW

  9. You are a great inspiration! I have a lot of trouble branching out from running and incorporating plyometrics and weight training even though I KNOW how important it is. Keep it up!

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