Hamilton Inspired Total Body Workout

A total body workout you can do anywhere with some Hamilton-inspired moves. Crank the playlist and get in an awesome BURRn. 😉

Hellooooo. Hope your morning is going well! We’re just hanging out this morning, seeing where the day takes us, and in pure last-minute fashion, I’m trying to brainstorm ideas for our anniversary. It’s on Friday. I’d like to plan something special, even though our big celebration is in September: we’re going to Chicago and meeting up with some friends! We’re eating at Alinea (WHAAAAAT) and got some tickets to see Hamilton. I’ve been anxiously awaiting to see it for about 2 years now, and it’s finally happening!!!! I.Can’t.Wait.

My Hamilton love tends to bleed into all things (Liv has some of the rap parts memorized… probably inappropriate… and I learned some songs on the uke), but this is next-level ish. We all know it needed to happen.

The Hamilton workout!

Hamilton workout!! Get in an awesome total body workout based on moves from everyones favorite musical. fitnessista.com

Let’s get past the fact that it’s a liiiiittle bit cheesy -hopefully my fellow Hamilton lovers will rejoice- and is an intense, fun, total body workout.

Here’s what it looks like:

Hamilton workout!! Get in an awesome total body workout based on moves from everyone's favorite musical. fitnessista.com

Form cues and tips:

Aaron Burr-pees: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, and jump 180 degrees. Land with a soft knee to squat on the opposite side. To minimize impact, walk 180 degrees to squat and complete your burpee on the other side. 

To the Groom! Shoulder Raises: Stand with feet hip-wdith apart and hold a single dumbbell in one hand. Bring that arm up to 90 degrees, and exhale to press it up overhead. Lower back down to 90 degrees with control as you inhale. That’s one rep.

Swing: Stand hip-width apart and hold the dumbbell in between your knees with one hand. Start to gently swing it so you can gain some momentum. When you’re ready, power through your hips, glutes and core to swing the weight up to shoulder height, then bend your knees, swinging it back to start. Remember that you are NOT using your arms to lift the weight; this is pure glute and core power. Every time the weight goes up, make sure you’re strongly exhaling. 

Hamilton workout!! Get in an awesome total body workout based on moves from everyone's favorite musical. fitnessista.com

Rise Ups: Get into a squat position (booty LOW and back), and touch the floor. Keep your abs engaged and chest lifted. Powering through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Repeat.

Throw Away Your Squat: Stand holding a medicine ball, and carefully throw it over one shoulder, without moving your body. (You don’t want it to go super far.) Rotate, and squat low (keep your chest lifted and core tight) to pick it up and toss over the opposite shoulder.

Climb and roll: Get in plank position with your wrists under your shoulders. Bring one knee towards the elbow on the same side. Move back to plank and switch to the opposite side. For more of a challenge, move as quickly as possible. Complete 10 mountain climbers, then lie on your belly, and ROLL until you can pop back up into a plank. Complete 10 more mountain climbers, then roll the other way. 


WERK Windshield Wipers: Lie on your back with arms out like a capital “T” and feet above your hips. Straighten your legs as much as possible, and pull in your core. Keeping your core engaged, inhale to let your legs fall gently towards one side (they don’t have to go very far!) and exhale to bring back to center. Make sure to keep your hips pressing into the floor. Repeat, moving slowly and with control, from side to side. 

HAM curls: Start supine (on your back) and place both feet onto a playground or medicine ball. Ground into your shoulders and squeeze your glutes to lift your hips off the floor. Bend your knees in, then extend back out. That is one rep. Keep your hips lifted the entire time!

Hamilton workout!! Get in an awesome total body workout based on moves from everyone's favorite musical. fitnessista.com

Please let me know if you give it a try!



Photos: Lindsay Colson

Wearing: Hamiltank <— only $10! // Lorna Jane leggings // Nikes

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  1. Carolyn on August 16, 2017 at 8:17 am

    This. Is. EVERYTHING.

    • Fitnessista on August 16, 2017 at 10:19 am

      hahah thanks, friend <3

  2. Carrie on August 16, 2017 at 8:50 am

    Hah! Love how you themed this! The climb and roll move sounds awesome- never done that one before.

    • Fitnessista on August 16, 2017 at 10:18 am

      it’s a fun one!

  3. Laura @ Laura Likes Design on August 16, 2017 at 8:55 am

    So fun! I love switching up my workouts to make them more entertaining!

    • Fitnessista on August 16, 2017 at 10:18 am

      thanks girl! me too 🙂

  4. Melissa on August 16, 2017 at 9:43 am

    Gina I’m so excited that you will see Hamilton here in Chicago!!! I have a whole list of places that I know you will LOVE, most importantly being Stan’s Donuts! Let me know is you need any recommendations.

    • Fitnessista on August 16, 2017 at 10:18 am

      I CAN’T WAIT. chicago is one of my favorite places!!
      i’m ready for your recs! just wrote down stan’s donuts

      • Melissa on August 16, 2017 at 12:45 pm

        -Three Arts Club Cafe (no reservations) it’s in the Resorarion Hardware and it’s EVERYTHING! You can sit on the couches and drink mimosas/coffees/pastries while you wait for a table
        -City Mouse, brand new in the west loop in the Ace Hotel. Great patio and the best avacado toast of my life (the soft boiled egg is the texture of a ramen egg)

        Maple and Ash, steakhouse with amazing seafood and sides (I don’t eat meat and it’s a fav)…must go!

        Kai Zan, awesome sushi that’s byob in an elevated trendy environment. Off the beaten path.

        Via Carducci, awesome authentic Italian in wicker park, so good not fancy, charming

        Big Star, tacos and margs with one of the best patios. Also in wicker park

        My recs are more on the local side. For workouts I LOVE Flywheel. I’m a runner so the lakefront walk/run is a MUST. Have the best time!! When will you be here?

        • Fitnessista on August 17, 2017 at 11:39 pm

          these are incredible suggestions! thank you SO much <3 i really appreciate it! just wrote them all on my list 🙂
          we'll be there at the end of sept and i can't wait

  5. Kelli @ Hungry Hobby on August 16, 2017 at 10:26 am

    Fun moves, super creative! I can’t wait to try them! I’m in for anything that works your hamstrings, I want my hamstrings to be VISIBLE! ha ha

    • Fitnessista on August 16, 2017 at 10:29 am

      yes! the hamstring pop!

  6. Sara on August 16, 2017 at 10:27 am

    Can you believe I’ve never listened to the Hamilton Soundtrack?! I’ll have to give it a listen and then give this workout a go 🙂 It looks fun!

    • Fitnessista on August 16, 2017 at 10:29 am

      it needs to happen. it’s so great!!

  7. Megan @ Skinny Fitalicious on August 16, 2017 at 10:34 am

    Those hamstring curls are always killer. I hate to love them.

  8. Emily @ Pizza & Pull-ups on August 16, 2017 at 10:34 am

    You are too cute! I am so jealous that you are going to see Hamilton! Looks like a great workout.

  9. Diana on August 16, 2017 at 10:57 am

    OMG, you made this Hamilton fan’s day! Gonna try it this week!

    • Fitnessista on August 17, 2017 at 11:41 pm

      please let me know what you think!

  10. Juliana on August 16, 2017 at 11:13 am
  11. Ashley @ A Lady Goes West on August 16, 2017 at 11:51 am

    OMG Gina, this is so fun! And those hamstring curls are KILLER! I went to Chicago for the first time this year and LOVED it. Such a clean and pretty city. You should go to RPM Italian too — it was delish. But sadly, I haven’t seen Hamilton either. It came to SF, and tickets were ridiculous. So cute how you’ve themed this one! 🙂

    • Fitnessista on August 17, 2017 at 11:41 pm

      ohhh i love chicago. i haven’t been in so long but it’s one of my faves! glad to hear RPM was good; it looks amazing
      hope you’re having a great week and feeling good <3

  12. Ryane on August 16, 2017 at 4:19 pm

    OMG, I LOVE THIS!!!! This will leave me so satisfied 😉

    • Fitnessista on August 17, 2017 at 11:38 pm

      hahah YESSSSS

  13. Erika @ Barbells & Bookends on August 16, 2017 at 5:14 pm

    I am obsessed with Hamilton and can’t wait to see the play in November! This looks like a fun workout.

    Enjoy the show!

  14. Shelby on August 16, 2017 at 5:18 pm

    Ahh congrats on getting into Alinea! Its amazing. You will not regret it. How big is your group?

    • Fitnessista on August 17, 2017 at 11:38 pm

      there are only 4 of us! i was shocked at how fast the tickets went. (not really, but it was still cool/surprising to see how crazy busy they are)

  15. Jen Pilchak on August 17, 2017 at 12:04 pm

    What a fun workout! Ugh, I know- my anniversary is next week! We are celebrating with a little getaway in Miami Beach- we said no gifts, but that never happens! I have been brainstorming to make him a playlist; bring back the nostalgia of the mix tape 🙂

    • Fitnessista on August 17, 2017 at 11:35 pm

      ohhhh i love that idea!

  16. Kayla on August 17, 2017 at 1:29 pm

    OMG this this amazing! As if I needed another excuse to blast the Hamilton OBC while working out…

    • Fitnessista on August 17, 2017 at 11:35 pm

      🙂 !

  17. Angel on August 25, 2017 at 9:40 am

    This is EVERYTHING!! Loving everything about this!
    I am such a HUGE Hamilton fan! (We waited a year and a half and saw it in Chicago too… it was AMAAAAZING)!
    I’m in the process of loosing some long over due weight and my sister sent that image as a dose of inspiration. When I saw it I’m pretty sure I fainted a little. I had to find you and tell you that I LOVE your image and after seeing your Ham inspired workouts, lets just say I’ll never look a BURR pees the same again and I promise, I am not throwing away my squat!
    ***Just you wait 🙂

    • Fitnessista on August 27, 2017 at 9:55 pm

      this comment made my day!! please let me know if you give it a try 🙂 so happy to hear the chicago hamilton was amazing. i can’t wait!!

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