New one-song workouts for fall

Hi friends! How’s the morning going?? 

Yesterday I had to get some blood work done, so I grabbed the usual celebratory green juice afterwards. 

Green juicin

It’s no longer a belly; it’s a legit shelf. 😉

34 weeks belly shelf

Lunch was a TBLAT: tempeh bacon, lettuce, avocado and tomato (+ mayo) on a brown rice tortilla.

Tempeh bacon wrap

It was a full afternoon with Livi’s swim class, the gym (I did the treadmill walk + TRX combo), and dinner at Fig Tree. The Pilot and I have been there for a date night once, and decided to check it out for dinner again with Liv. It’s a cute spot nestled in Liberty Station, with great salads, pastas, appetizers, and flatbreads.

We shared the Fig Tree flatbread (prosciutto which I skipped, dried figs, arugula, cheese, and a balsamic glaze) 

Fig tree flatbread

and for my entree, I had the kale salad 

Kale fall salad

(with butternut squash, pumpkin seeds, goat cheese, apples and dried cranberries)

+ a cup of tomato soup. 

Also, this is a little late, but I can’t stop thinking about it so let’s discuss: the VMAs. I only saw bits and pieces, but I feel like it was a culture shock. I watched Kanye’s speech with my mouth half-open, and during the rest of the show, I was just like, “What is happening? Why don’t I relate to or understand any of this?” Am I old? Am I alone? haha. 

But, I will say the new Macklemore song is SO GOOD. I’ve listened to it so many times already and am enjoying this blissful time before it’s overplayed on the radio. It inspired me to put together some one-song workouts to share with ya to update your fall playlists and hopefully provide some inspiration for your next workouts! I love working out to the beat of the music (reason 8273 why BODYPUMP is amazing), and find that it makes me work harder and the workout flies by.

Hope you enjoy!!



Macklemore & Ryan Lewis: Downtown

Intro beats: Start in a low squat, then walk your feet out and in from a wide squat to narrow squat, keeping your hips low

First verse: Lunge left (option: hold a flat weight, or dumbbells in both hands)

Chorus (downtown): Squat (challenge: hold your squat every time they say “Downtown” until the next phrase)

Second verse: Lunge right (optional weights)

Chorus (Downtown): Squat (2 full, 2 pulses)

Slow interlude: Slow squats (get low)

Rap: Lateral lunges (side to side)

Third verse: Plie squats

Chorus (Downtown): Pulsing plie squats

Repeat chorus, and music builds: Plie squat burpees (4:22 to end)

Demi Lovato: Cool for the Summer

First verse: Biceps curls

Chorus: Biceps curls into overhead presses

Second verse: Upright rows

Chorus: Bent-over rows to triceps kickbacks

Interlude: Deadlifts (slow)

Chorus: Push-ups (do as many as you can on your toes)

Elle King: Ex’s & Oh’s

First verse: V-ups

Chorus: Single leg stretches

Verse: Leg raises (2 counts down, 2 counts up)

Chorus: Frog crunches

Guitar interlude: transition into plank position

Verse: hold plank

Chorus: rotating side plank

Let me know if you give any of these a try! In under 20 minutes, it’s an awesome upper body, lower body, and core workout!


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  1. Love those workouts!

    I’ve had celebratory cookies instead of green juice, whoops! hehe

    • Fitnessista says:

      when liv is with me, it’s always a cookie or muffin 🙂 yesterday, i was really craving a green juice. maybe to replenish my stores after they took all my blood haha

  2. Haha! I watched the VMA’s yesterday. I was completely stunned. First, what was Kanye even talking about? Second, what was up with the fight between Miley & Nicki Minaj and why was Justin Bieber crying? Last, what was that crazy song Miley sang at the end of the show? I truly felt old watching this madness. P.S. Love the shelf!

    • Fitnessista says:

      i couldn’t even tell you one thing he said haha. i guess justin was crying because he felt accepted? apparently he’s used to being booed on stage (from what i read in an article about it)
      and the miley song… i have no idea haha

  3. Completely agree about the VMAs! I recorded it and got all comfy on my couch to watch it and found myself constantly thinking “wtf am I watching?”. Maybe it’s time for me to move on from those type of award shows. Haha
    As far as Kanye running for President, I’m not sure whether to laugh or cry about that!

    • Fitnessista says:

      i was so confused the entire time. and when kanye said he was running for president i was like “he can’t be serious”

  4. How do you cook your tempeh? I bought some for the first time the other day, as I am a vegetarian and always looking for new meal options, but just chopped it up, sautéed it and threw it in my veggie curry. It wasn’t as tasty as I was hoping, so I’m thinking I need to prepare it differently!

  5. So much yes in this post! Yes to that delicious-looking dinner, YES to the VMAs having every “why is this happening” moment, and yes to this workout! Can’t wait to try it later at the gym!

  6. I must definitely experienced cultural shock during the VMAs…and I was watching it with my mom too! Everything from Miley’s try-too-hard jokes and performance and Kanye’s rambles (huh? I followed 5% of it…) to the constant condom commercials (I’m all about safe sex, esp. for teens, but ugh overkill!) had me wondering if I was too old for MTV too. But in all honesty I think this is simply the decline of our culture in many ways. Can someone please bring back the music culture from the 90s and early 2000s?

  7. Love the one song workouts and working out to the beat of the music…also a reason why I love BP! 🙂 Yay music and fitness!

  8. Those one song workouts are so smart! I’m a former dancer and it feels almost like kick-as* choreography!

  9. The VMA’s took over the conversation for at least 30 min in my Monday morning meeting at work – we ALL agreed it was the biggest culture shock EVER for us all – and we ain’t ‘that’ old, ha!

  10. I love that new Macklemore song! I still need to watch the VMAs. I want to see Justin Bieber’s performance!

  11. So I missed the VMAs and I think I’m glad I did… If you didn’t get it I didn’t stand a chance! Lol! And I’m sure I would have been stunned as well!

    I do love that new Macklemore song tho!! Agree with you about enjoying it before it’s overplayed. It won’t be long I’m afraid!

    Super fun workout ideas!!

  12. I felt the same watching the VMAs. I was like oh my god I’m old…I don’t get it 😐 !!

    Love the Macklemore song too!! I’m overplaying it myself before the radio does it for me – haha 🙂 Love the mini workouts with these songs too! So fun!

  13. You look amazing! I just love your baby bump (shelf) I actually miss the days of being full on close to the end pregnant minus the not so fun side effects. Way to rock the shelf =)

  14. I can no longer relate to the VMA’s anymore, however I am secretly loving Demi Lovato’s Cool for the Summer!!

  15. Love this!!

  16. Ha! The pic of you using your belly as a shelf literally made me laugh out loud – I love it.

    Thanks so much for this awesome workout!! I haven’t found any BodyPump classes near me since moving to Washington so its so nice to have this BodyPump-esque workout you created!

  17. looooove celabratory green juices. Kale lemonade has been my favorite recently!! AND LOOK AT THAT BUMP!!

  18. I took my daughter to a Macklemore concert a couple years ago & honestly was kind of dreading it ‘cuz I only knew a couple of their songs, & we also had tickets to the Pink concert the following month, which I was much more pumped about. Macklemore was hands down the best concert I’ve EVER been to (& I’ve been to more than I can count)! It was so upbeat & full of energy! He had the entire crowd up & on their feet & dancing the whole time. And they have such positive messages throughout the show. Just a fabulous concert – def go if you ever have the chance. I won’t hesitate to go again the next time they come thru.

    • Fitnessista says:

      no way!!! that is so awesome. i listened to his old cd a few weeks ago -so good- and was hoping he’d come out with new stuff. i would love to see him live

  19. I totally agree! I cannot even watch the VMAs anymore! Mainstream is trashier than ever! Bodies and words are not respected anymore! Sad sad

  20. I am SO glad to hear that you and other readers felt the same way I did about the VMAs! I felt so old and crotchety after watching them. I feel sad for today’s teens, actually. American culture just seems to have deteriorated, and teenagers always have their faces buried in their iPhones. They have no social skills and they’re not learning to just slow down, soak it in and enjoy the moment. Ok – done my old lady rant : )

  21. Samantha D. says:

    LOVED this workout. Thanks!!

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