Wham Bam, Thank You Ma’am Workout

That’s how today’s workout went. It was a good one! Correction: It was a good, but TOUGH one. (AKA: make sure you get clearance from a Dr. to do this kinda workout!)

I thought I would inspire you all with my awesome pre-workout pics.

I was totally going to delete this one because I was just goofing around, but I can’t stop laughing at it, so I thought I’d invite you to laugh with (or atme.

Here’s a slightly better one:


Here are the deets:

5 min warm-up:

  • 1 min Jacks
  • I min jog in place
  • i min jump rope
  • i min butt-kicks
  • 1 min jacks

Around the world lunges (barbell resting on the base of your neck)

  • Right foot on the bench, 10 front lunges
  • Turn to the left, right foot still on the bench, 10 squats
  • Turn to the back, right foot still on the bench, 10 reverse lunges

Switch to your left foot on the bench and do the same thing. Run the whole set for both legs 3 times through

10 minutes cardio of choice

Standing biceps

  • 10 regular curls
  • open your hands to the outside of your body, 10 curls
  • 10 outward presses

Do this set 3 times through

10 minutes cardio of choice

Complete these moves 3 times through

10 minutes cardio of choice

  • 10 overhead oblique presses (weight in right hand with elbow at 90 degree angle, right foot crossed over left, press weight over your head towards the left side of your body)
  • 10 standing oblique crunches (weight in right hand, knee to elbow side crunch)
  • 10 V-ups

Complete these moves 3 times through

10 minutes cardio of choice

  • 10 leg lifts
  • 10 laying leg press (top foot flexed, bringing knee to chest, fully extending leg, keep it hip height)
  • 10 large leg circles

Complete 3 times through, then switch to the other side

  • 30 second  jacks
  • 30 second jog in place
  • 30 second jump rope
  • 30 second butt-kicks
  • 30 second jacks

Stretch. DONE.

Let me know if you try this (or part of this) workout! Did you like it?

One thought on “Wham Bam, Thank You Ma’am Workout

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