Butt = Kicked. Now Your Turn!

Holy smokes, I just did the most ridiculous workout, I have to share it so anyone who hasn’t worked out yet today can try it! I wrote it up last night when I was clearly off-my-rocker and off I went this this morning for a serious butt whooping.

Evidence of said butt whopping:

This was pre-cooldown!!!


The scorching heat didnt help either but it sure felt good!

Now I ran to and from the track so that definitely added a good 200 calories or so of the burn– probably about 2km or so total. Here is the actual workout!

  • 5 minutes stair sprints – warm up (yes even after I ran there…)
  • 1 lap sprint around the track
  • 2:1 rest at MOST (eg. lap took 90 seconds, rest for 3 minutes– I generally waited about 45 seconds)
  • 1 lap sprint
  • 12 decline pushups (feet elevated)
  • 12 regular pushups
  • 25 squat jumps (with 5 pulses between squats)
  • 25 bodyweight shoulder presses (bent over, hands on ground beside head, fingers facing each other, feet on toes)
  • 25 walking lunges
  • 25 mountain climbers (per leg)
  • 25 tricep dips
  • 1 minute wall sit
  • 25 bicycle crunches (per side)
  • 1 minute plank
  • 3 minute stair sprints

Repeat twice for a total of 3 rounds. And then collapse. I love working out outside!



Happy long weekend Canadians!




  1. This looks INTENSE. Wow. I already went for a run today but maybe I will try this tomorrow morning! I still need to get me one of those Polar watches. What model is yours again??

    • Danielle says:

      Do it!! It’s the FT40, I’m in love with it, it makes me push myself so much harder! I got it at http://www.treadmillfactory.ca. Do it. The FT60 has GPS but is more expensive and I already have a Garmin for running anyway, which I’m sure you do too!


  1. […] Workouts. Although we walked a ton, I didn’t really make these a priority only because I knew I wasn’t too busy for the rest of the week, and I can bust butt every other day. In the future, I will have to work hard to get these in while travelling. I will probably stick to track workouts! […]