I adapted a Hiitmamas workout to what I had at home.

  • 20 Front squats, 40 lbs
    30 Box jump, 18 inch box (I did step ups onto the second step on my stairs)
    40 Kettlebell swings, 20 lbs (I did dumb bell swings)
    50 Wall ball shots, 10 pound ball (Thrusters with 10 lbs)


I worked at a 5 K race that a friend was organizing.  That means I got a shirt with absolutely no running!


I warmed up with 15 minutes of walking on the track at the gym.  I did some easy racewalking which I figured was at about a 13 minute mile pace.  Then I did some laps at a 10 minute mile pace.  The laps are short distances on this track.  To end the warm up I did 10 step ups onto a step every lap for 3 laps.

I did 3 sets of:

  • 5 Bulgarian split squats on each leg while holding 12.5 lbs in each hand
  • 15 walking lunges
  • 5 back squats with 70 lbs

That was enough to get my legs wobbly.

I did some slow walking for a cool down and then did 10 kettle bells swings with 30 lbs and 10 with 35.

I need to stop doing leg work on Sundays.  Mondays are my longest, busiest days at work and I get up and down off the floor all day long.  I guess it helps me stay limber when my legs are sore though.