Awesome August Workout

Hi friends! I’m so excited to see so many of you participating in this month’s workout calendar! I hope you love the workouts we have planned, and as always, feel free to modify or switch things up as you need.

This month’s workout is very similar to the strength training sessions I do on my own. They’re a little mix of everything: traditional circuits/supersets, functional movements, and enough speed surges and changes. This makes it fly by, and my heart rate is blasting the entire time. I included some modifications for beginners, but of course, check with a doc before making any fitness changes. Honor your body– you know what it needs, mmm k?

Here are some pics of the movements for this month:

Awesome august workout2

And the text + form cues:

Your Awesome August Workout

Awesome august workout

Max squats 1 minute: exactly that! If you think you’ll get bored, hold some weights πŸ˜‰

Max pushups 1 minute: as many as you can. This means, if you need to drop to your knees to keep going, do it!

1 minute plank: same thing. If you need to modify or drop to your knees, go for it.

3 rounds:

400m run (or power walk)

HEAVY bicep curls (10)

Dumbbell or kettlebell swing (15). Make sure to lead the movement with your booty and hips, NOT your arms. If you find yourself without enough control, it may be advantageous to hold a heavier dumbbell or kettlebell.

20 jumping lunges (or walking lunges for beginners)

3 rounds:

Plie squat to upright row (12). Keep your knees turned out and endeavor to get your thighs parallel to the floor. For the upright row, lead with your elbows, keep your core tight and back straight.

Bent-over row (12). Make sure to keep your abs engaged to help you keep a nice flat back (avoiding rounding or arching). Retract your shoulder blades and send your energy to your back as you row.

Step-ups (10 each side). Try to avoid resting at the top or bottom of the movement; step up and down as quickly as possible.

Tricep dips (15). The easiest option is to do this with bent knees, or you can try straight legs to make it more challenging. For even more of a challenge, try lifting one leg or placing a flat weight on your thighs.

***Plank burner: 30 seconds regular plank, 30 seconds side plank, 30 seconds regular plank, 30 seconds on the other side, “the saw” plank for 30 seconds, up and down plank for 30 seconds (3 minutes total)

I hope you love the workout! When you try it, be sure to send a sweaty pic my way @fitnessista #awesomeaugust

Keep up the amazing work.

Love and healthy wishes <3

xoxo

Gina

PS. Thank you to Reebok for the outfit! This top is one of my current faves — I love the back.

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41 Comments

  1. Ashley @ Life and Fitness on August 5, 2013 at 10:55 am

    Ohhhhh I love the back of your shirt!

  2. Lisa on August 5, 2013 at 10:58 am

    I adore your shirt! The back and the colors of it are awesome.
    And this look like a great workout.
    I love that includes jumping lunges, because they’ve been my favorite lately.

  3. Angela @ Eat Spin Run Repeat on August 5, 2013 at 11:20 am

    Super cute tank, Gina! Love the back of it and the bright colours. This workout sounds great – I’m going to pin it and print it for my gym bag!

  4. Christine@ Apple of My Eye on August 5, 2013 at 11:21 am

    I’m OBSESSED with that new top! I love cut-outs and that open back is right up my alley!

    Thanks for the great workouts πŸ™‚

  5. Cindy on August 5, 2013 at 11:41 am

    Thanks for another awesome workout!

  6. Hillary | Nutrition Nut on the Run on August 5, 2013 at 11:50 am

    that is one sexy workout top!

  7. Meggie on August 5, 2013 at 11:55 am

    I wanted to print out the work out calendar but I accidentally deleted the email with the password. Can you repost it? Thanks!

  8. julia on August 5, 2013 at 12:03 pm

    This looks amazing, can’t wait to try it!

  9. Livi on August 5, 2013 at 12:19 pm

    this looks challenging and awesome! can’t wait to try it. and that reebok top is so cute!

  10. Christina @ The Beautiful Balance on August 5, 2013 at 12:20 pm

    I need that shirt in my life!

  11. Racheal @ Running with Racheal on August 5, 2013 at 1:04 pm

    Wow – can’t wait to try that workout! Something I can do from home, which will come in handy with the baby. Thanks Gina!

  12. Anna @ Fitness Γ  la Anna on August 5, 2013 at 1:05 pm

    That shirt looks amazing on you!! I can’t quite pull off the open back shirts…but maybe this month’s workout schedule will help with that πŸ˜‰

  13. Andrea @ The Fit Scoop on August 5, 2013 at 1:18 pm

    As a fellow fitness trainer, I love getting new ideas for exercises – I really like your ‘plank burner’ and will give it a try tomorrow!
    Also, awesome top!

  14. Melissaw/3sons on August 5, 2013 at 1:25 pm

    Looking forward to this workout!

  15. Abby on August 5, 2013 at 1:25 pm

    Forget the shirt, YOUR back looks awesome πŸ™‚

  16. Tracy on August 5, 2013 at 1:26 pm

    Super cute tank!! Love it.

    Awesome workout. Planning to do it later this week!

  17. Karissa on August 5, 2013 at 1:27 pm

    This looks AWESOME! I’m actually heading out for my job for a bit and I’m doubting that I’ll have regular access to a fully stocked gym and can’t bring my computer to play Shaun T on πŸ™ (my hubby’s is busted and so I’m leaving it with him)….. Any suggestions for really awesome workouts that I can do with more limited options?

  18. Nicole on August 5, 2013 at 1:28 pm

    Qorkout sounds great- can’t wait to try tomorrow AM. Thank you!

  19. Maria@The_Brooklyn_Fig on August 5, 2013 at 1:59 pm

    Love that Reebok top- you should do a giveaway (and choose me hehe)
    Thanks for the workout- bookmarking it for next week!

  20. char eats greens on August 5, 2013 at 2:24 pm

    That top is great for airflow!!!!

  21. Sara @ LovingOnTheRun on August 5, 2013 at 2:29 pm

    What a great workout and WHERE did you get that shirt!???! I Love it!!!!

  22. kimberly on August 5, 2013 at 3:00 pm

    What an awesome workout! I just finished it and it was amazing. The planks really killed me though. Thanks, Gina!

  23. Elizabeth on August 5, 2013 at 3:17 pm

    What an awesome workout!!! It flew by but was challenging! Thank you for posting another great workout!!

  24. lucie on August 5, 2013 at 3:22 pm

    Love the top!! Gorgeous!

  25. Sarah @ Yogi in Action on August 5, 2013 at 3:32 pm

    Wow- the back of the shirt is awesome! And your muscles in your back are truly impressive!!

  26. Meredith on August 5, 2013 at 5:13 pm

    This looks great! What’s a good at-home or non-gym/track sub for the 400M run? I don’t have access to a treadmill and would love to do the circuit indoors (Texas heat!). How many minutes of some other cardio would be a good sub?
    Thanks!

  27. Cara on August 5, 2013 at 5:27 pm

    Can’t wait to try this workout! Loving the August calendar! Makes me feel organized and motivated each day to push myself in a new way! Thanks:)

  28. Kelly @ Kelly Runs for Food on August 5, 2013 at 7:11 pm

    That shirt is so cute! I need some new gym clothes now!

  29. Alyssa on August 5, 2013 at 10:03 pm

    Thank you so much for the August inspiration! I can’t wait to try out the Awesome August workout tomorrow πŸ™‚

  30. Samantha on August 5, 2013 at 11:21 pm

    Thank you! Sam

  31. Megan (The Lyons' Share) on August 6, 2013 at 12:03 am

    Your back looks amazing! That’s reason enough to do the workout :). Thanks for sharing!

    • Fitnessista on August 6, 2013 at 12:25 am

      thank you! πŸ™‚

  32. Natalie @ FreshLifeFindings on August 6, 2013 at 12:14 am

    I did this workout tonight! It was killer, I loved moving from one thing to the next. Thank you for the time you put into this!

  33. Shaina Anderson on August 6, 2013 at 7:36 am

    I have back envy. πŸ™‚

  34. Melissa on August 6, 2013 at 11:30 am

    Did this workout last night—AMAZING!! I was pouring sweat πŸ™‚ I should know by now that all of your workouts are guaranteed to kick my booty even when on paper it might look relatively “normal”
    Thank you!!!

  35. Julie on August 6, 2013 at 6:46 pm

    How long does the workout typically take? It looks great!

  36. Jenn on August 6, 2013 at 7:08 pm

    Gina, I just did this workout today to try and bust my workout slump. I made a move to a city about 5 hours away from where I was living before, where all of my friends and my boyfriend live, to further my education. It’s been a rough 2 months and my working out has been suffering. I’ve been feeling myself getting “squishy” from not lifting and running, after being in probably the best muscular shape of my life before I moved. I just wanted to say a huge thank you, not just for this workout (which was awesome and will probably leave me immobile tomorrow given my recent state of laziness), but for always being an inspiration. I think today I finally got my mojo back πŸ™‚ xoxo

  37. Monique @ Burpeestobubbly on August 7, 2013 at 1:37 pm

    A. want that shirt! and B. reformatting this workout a bit and teaching it in my SHRED class this week:) thanks!

  38. Laura B on August 7, 2013 at 2:45 pm

    Oh man am I dripping in swear after that! Thanks!! Your back looks awesome in that top–so strong!

  39. Amanda on August 8, 2013 at 9:35 am

    I did this work out Monday – and I’m still sore on Thursday! Loved it, thanks Gina πŸ™‚

  40. Cindy Childers on August 20, 2014 at 11:36 pm

    I LOOOOVE the new format. One suggestion. Under the recipes tags, for instance I went under the drop down “Breakfast” and it was a tad overwhelming to see all those amazing posts about food. Is there anyway to narrow it down even further and have subcategories like: Oatmeal, Smoothies, Breakfast Bars, Breakfast Casseroles, Eggs, etc.? Thanks for a fantastic website!!!!

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