top of page

Workout of The Week:

This Week’s Workout of The Week Is Another 30 Minute AMRAP of All Around Awesomeness and All Around Fitness Filled Goodness! Today I’m Joined By The Unstoppable Force That Is The Gangster of Fitness Donna Rouse!!! It’s A Great Way To Get Fit While You Swing Bells, Pull Bands, and Love Life As You Burn Some Unwelcome Body Fat! So You Can Go Ahead and Get Yourself Excited Starting Now! It Uses A Kettlebell, A Band, and Some Grit… But Like Always There’s Modifications To Make It Work For YOU! It Works The Whole Body and It Will Help Get Rid and KEEP OFF Any Body Fat That’s Been Overstaying It’s Welcome Along Those Waistlines of Ours!

Be Sure To Be Set Up With Good and Proper Form Before Ripping Through EACH Rep, Taking Breaks and Resting Whenever You Need…Be Sure To Go To YOUR Ability. Try To Push Your Limits Safely! Push Yourself To YOUR Limits Regardless of The Size of Your Workout Area, So Get Ready To Get Fit Anywhere This Week!!!! Plenty of Modifications So You Can Scale All The Exercises To You. So Get Ready To Have The Best Time of Your Life…Life Is Good!

It’s Programmed As A Complete Workout If You Do A Full 30 Minutes…However Scale It To You and Your Abilities… Use It As A Finisher By Just 10 Minutes. Check The Modifications & Programming! The Goal As Always Is To Stay Tight With All Movements But PUSH AS HARD AS YOU CAN When You Can. This Will More Than Likely Get Very Exhausting Especially As The Workout Progresses and You Get More Fatigued, So Be Sure To Perform Quality Reps Even While You Are Trying To Push It Try To Push, BUT PUSH SAFELY WITH GOOD MOVEMENT! If You Are Uncomfortable or Unfamiliar With Anything Substitute or Leave It Out! Follow Any Modifications Suggested As Needed! Make Sure You Are FULLY Warmed Up!

So Whether You’re Doing This Workout With or Without A Squadron of Peeps or All By Your Lonely, You Can All Do This and Get Insanely Fit This Week! Let Your Hair Down, Lace Up Your Bare Feet (No You Proly Wanna Wear Shoes For This Actually), Get In A Good Dynamic Warmup, Fill Up Your Glass Water Bottle, Turn Your Mobb Deep Playlist Up Loudly…And Get Yourself Fit!

Here Is The Workout:…With Modifications and Programming At The End:

30 Minute AMRAP Burner:

Here’s How It Works….

Set A Timer For 30 Minutes, Complete As Many Rounds of The Following As You Can

  • 10 Swing Cleans

  • 10 Situp to Shin Box

  • 10 Band Pull Aparts

  • 10 Skater Jump to Skwat Thrusts

*Rest Whenever & For As Long As Needed Throughout!

*Stretch, Give Some High Fives, Drink Some Water, and Love Life After Each Stop!!!!

That's The Whole Workout…It’s A Great Way To Feel Like A Bodyfat Burner of Awesomeness!

Remember To MOVE FAST and HARD and Burn Burn Burn Those Calories…But ALWAYS Scale Back As Needed…Have Fun, But GET BETTER Not INJURED!


  • Substitute Swing Cleans With Swings/Skwatz

  • Substitute Situps To Shin Box With Getups/High Knees

  • Substitute Band Pull Aparts With T-Rolls

  • Substitute Skater Jumps To Pushups With Curtsey or Reverse Lunges and Pledge Planks

  • Adjust The Reps and Exercises Up or Down If Needed According To Your Ability

  • Remove/Adjust Certain Exercises Depending On Your Ability


  • Be Controlled and Move FAST But WELL!

  • Be Fully Recovered Before Performing An Exercise

  • Full Workout = Full 30 Minute AMRAP

  • Finisher = 10 Minute AMRAP

  • Complete This A Few Times In The Week If You Can Afford The Away Time, If Not At Least Once A Month For Fun!

  • Play With and Adjust The Workout To Fit Your Needs As Well…Always Modify When Needed, Replace If Needed…Don’t Get Hurt.…Just Get Fit!

As Always…. Don't Forget To Smile!

Let's Get Fit!

Smile, Laugh, Tell Someone You Love Them, and Keep Living The Gooder Life!

For More Health, Fitness, and Awesomeness Every Week, Sign Up For The Free Monday Menu Here!

Featured Posts
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
bottom of page