Home | Sweat Worthy Weekend Workout

Sweat Worthy Weekend Workout

by Heather

As promised I’ve got a new workout for you!

Today’s focus is on quick and effective moves that will make you sweat (at least, that’s the goal!).

Yesterday morning I tackled a super speedy 15 minute body rock workout~ bombshell butt workout.  Sweat was a dripping when I was about half way through (yes 7 minutes in!) and I was left energized for the day. In case you were wondering, here’s what I did…

Interval timer: 15 rounds at 10 seconds rest, 30 seconds work

  • Jump Twist and Pops: 8, 15, 15
  • Reverse Push ups  (I used a broom stick between 2 chairs): 13, 15, 14
  • Side Lunge Twist (left side): 13, 14, 14
  • Side Lunge Twist (right side): 13, 14, 15
  • Plank Jacks with hands on medicine ball: 27, 32, 32

5 minute count down

  • 1 arm push ups (1 hand on medicine ball-6 reps in each set): 7 sets + 5 reps
  • jump lunges with medicine ball held out from (12 reps in each set): 7 sets

15 minutes (plus a quick warm up + cool down/stretch too) is perfect for me. I was left with so much extra time to get stuff done in the morning and actually get out to work a few minutes early (very unlike me!).

Today’s workout has the same idea.  Quick, effective and sweat worthy.  We’ll blast through the circuits with very little rest.  Moving from one body part to the next will allow your muscles to give it everything with each rep.

I hope you enjoy today’s quick and effective workout. I know I did!

Sweat Worthy Weekend Workout

Note: This workout will be as quick as you make it.  The speed at which you go through the moves determines how long it will take.  Don’t rush through the movements, make sure to maintain proper form with each rep.  Have fun-fun-fun!


Football drills: 10
Begin with your feet a little wider than hip distance apart.  Sit back a little, hands out in front, and begin the quick feet (alternating quickly between slightly lifting your left foot, then right foot and so forth).  After 10 quick feet drop down to the ground, get back up and go straight back into those quick feet.


Staggered hand push ups: 10
One hand is close to your body (like you would do in a tricep push up) and the other is places where you would do a standard push up.  Alternate between the 2 sides as you do these.

~Repeat for 3 rounds total then move on~


Log jumps: 15
Start with quick feet.  After 10 quick feet jump to the side like you’re jumping over a log.


Diamond push ups: 10
Your hands are close together on the ground making the shape of a diamond.  Instead of keeping your butt down it’s up in the air.  Bend your elbows and drop your head as close to your hands as you can.  Push back up.

~Repeat for 3 rounds total then move on~


Tackle hops: 15
Begin in a wide squat position with hands to the side.  Hop to the side bringing your hands forward (like you’re wrapping them around a person… or a tree).  Repeat hopping from side to side.


Clap push ups: 10
On your knees or feet get into a standard push up position.  Bend your elbows and lower to the ground, when you go back up, push off and power into a clap, then returning to your beginning position.

~Repeat for 3 rounds total then move on~


Single leg squats: 10 on each leg
The weight should be in your standing leg, with the other leg slightly out to the front.  Sit back into the squat bringing your hands forward to help with balance.  Do one leg at a time instead of alternating as you go along.

~Repeat for 3 rounds total then cool down + stretch!~

So what are you going to do this weekend?  I hope a new workout!  Tell me about your most recent workout you did?

For me… I taught cycle last night (love Smile) and am about to head to pump it this morning.


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Lauren @ What Lauren Likes September 16, 2011 - 5:41 am

Great moves! Haha I definetly will be trying them out! Love the tank top btw 🙂

sMiles from Callie September 16, 2011 - 6:13 am

Awesome workout idea! Question – When you do BodyRock… do you do it in addition to another workout (ie. cardio) or just that for the day?

My most recent workout was spin this morning! Great way to start the day..and Body Pump tomorrow…I feel like we’re on the same schedule but I’m one day behind you ha

Get Healthy with Heather September 16, 2011 - 8:08 am

We so are on the same schedule!

In regards to the bodyrock… It really varies. Usually that will be my workout of the day but it just so happened that I was asked to sub cycle that same evening so I had an extra workout.

Holly @ The Runny Egg September 16, 2011 - 6:31 am

Love the workout — and the pictures look great!

I did a strength workout last night — from the book Female Body Breakthrough. Holy cow do my muscles feel sore today in the best possible way. I also was on the elliptical for about 30 minutes. Today is a rest day thankfully!

Get Healthy with Heather September 16, 2011 - 8:09 am

I’ve never heard of female body breakthrough… But if there’s tough strength workout than I bet i’d like it!

Marla September 16, 2011 - 8:15 pm

Such an awesome workout Heather & you are just waaayy too cute 🙂

Joanne September 17, 2011 - 3:53 am

Well, I have a twenty mile run to do this weekend so this workout might not happen but I love the idea of doing it as one of my strength training workouts this week! Looks awesome!

Get Healthy with Heather September 17, 2011 - 6:11 am

Have a great 20 mile run! That’s gunna be awesome for you 🙂

Katie September 17, 2011 - 9:51 am

Most recent workout: hot vinyasa yoga this early morning to loosen up my hamstrings for my FIRST EVER Century Ride tomorrow morning. So nervous and so excited! So prepping for the ride is my weekend plan. I’m hoping to finish and celebrate with some wine and possibly a whole pizza…HA! Love this workout and will use this with my clients this week…Have a great weekend!

Get Healthy with Heather September 17, 2011 - 10:24 am

Good luck on your century ride! You will kick major butt Katie!

Naomi(onefitfoodie) September 19, 2011 - 9:59 am

awesome workout! i love sharing and doing full body exercises using ONLY you rbody weight! people forget that our bodies can sometimes create the hardest workouts…no equipment needed!

Get Healthy with Heather September 20, 2011 - 5:11 am

Full body exercises are my faaaaaavorite. You can bust them out at any moment!

new 100 workout | Get Healthy with Heather September 24, 2011 - 6:28 am

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