Run For Your Lives Workout

Due to extenuating circumstances I have not been able to get to the gym at ALL this week OR to my home gym.  The last time I worked out with weights was Friday, 5/11th and today was my first time back in the gym.  I sort of knew I would regret it.  I hooked up with Heather the trainer and she proceeded to start with the challenging workout.  I won’t call it punishment because that sounds too negative but I will call it stressful.  LOL!

Equipment needed:

  •  Bench
  • Dumbbells
  • Barbell
  • Sturdy box about 2 ft. high




Chest press – incline bench 15 30 lbs
Chest flyes – incline bench 15 30 lbs
1 leg squat – left 15 30 lbs
1 leg squat – right 15 30 lbs
Backward lunge, knee up – left 15 30 lbs
Backward lunge, knee up – right 15 30 lbs
Reptile push ups – left knee to elbow 10 Bodyweight
Reptile push ups – right knee to elbow 10 Bodyweight
Jump squats 20 Bodyweight


Box switch jumps 20 Bodyweight
Recline bench – ab crunches 20 Bodyweight
Recline bench – torso twists 20 Bodyweight
Backward lunge, overhead press 20 20 lbs
Calf raises 40 20 lbs


Done in 30 minutes

Disclaimer:  This workout was created by a certified trainer based for my current fitness level.  Please adjust weight or motion based upon your fitness level.   Always consult a physician before starting any new training program

So let’s GO!  Please leave a comment if you decide to perform this workout and please rate this workout.  My trainer wants to know.  🙂


About Femme Fitale Fit Club

I'm a lot of things such as wife, mother of 2, and career woman but my passion is fitness. You can sum me up as a fitness lifestyle blogger and enthusiast. I started Femme Fitale Fit Club to motivate women to live fit and healthy lives as well as share information on fitness programs, good nutrition, fitness equipment and tools. I love fitness challenges, running, cooking healthy meals, lifting weights, and meeting new people! View all posts by Femme Fitale Fit Club

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