Sweat and Burn Circuit

Ohhhh hey 🙂 What a day over here. Hope yours has been fun and productive as well!


(love spring flowers)

It was my second day back, and I thought today might be even harder than yesterday since it’s longer. The good news is that I’m not feeling quite as anxious as I was yesterday…. having my friends around (and another friend whose baby is a couple months older than Liv) has helped a lot. There have still been a couple of moments when I thought I’d start crying –like talking to a guest who has a 5 month old- but I’ve been able to dance today, and booty-shaking is always a good distraction 🙂 This morning I assisted a cardio class, taught stretch, assisted DJ dance and I’m heading back for Zumba and tubing this afternoon.

Breakfast was eaten frantically in the car,

munched a bowl of oats after stretch,

home to grab a turkey, avocado, Dijon, mayo, lettuce wrap


and pack up my afternoon snacks.


Strawberries, an apple, Pure bar and a kale salad… all from Trader Joe’s. I’m always grateful for the existence of Joe the Trader- he makes life easier when you’re on the run and need to be snacking all day 🙂

Zumba time over here. See ya later with a Family post!



Something to do: How about a new circuit workout? This one alternates cardio blitzes with superset strength training. As always, be mindful of your body and injuries, and check with a doctor before making any fitness changes. Let me know how it goes 🙂


sweat and burn

Cardio: Warm-up, 5 minutes, cardio of choice

Weights: Leg extension and leg curl (alternating between the two for 3 sets of 12-15 reps for each exercise)

Cardio: Speed, 3 minutes. Emphasize speed and try to push yourself for the entire 3 minutes

Weights: Chest press and reverse fly (alternating between the two for 3 sets of 12-15 reps for each exercise)

Cardio: Intervals, 3 minutes. 1 minute easy, 1 minute hard, 1 minute easy. (For easy, choose a pace and incline that’s easy to maintain; for hard, increase speed, resistance, or a combo of the two)

Weights: Your favorite ab move and lower back move. Stumped? Try the dumbbell double crunch and lower back extension (alternating between the two for 3 sets of 12-15 reps for each exercise).

Cardio: Intervals, 3 minutes. 30 seconds easy, 30 seconds hard <— repeat 6 times for 3 minutes total.

Weights: Bicep curl and tricep dip (alternating between the two for 3 sets of 12-15 reps for each exercise)

Cardio: You pick! Push yourself for 3 minutes or use the time to get your heart rate back down.

Cool down and stretch.


* I forgot to mention that if you workout in a busy gym or don’t feel comfortable running from the weight room back to cardio, you can do warm up, weights portion, then cardio portion. xoxo

Something else to talk about: I’ve been wanting to change the way I post workouts for you guys, and feel like it’s going to be a good time now that I’m back in the swing of things and the little site is getting a revamp. What would you like? Printable PDFs? Videos? Zumba? All of the above? I write these workouts especially for you, and am always looking for ways to make them better and easier to follow <3

Post Navigation:


  1. Lindsay on April 6, 2012 at 11:18 am

    Zumba videos would be lovely, please 🙂

  2. Pinky on April 6, 2012 at 12:07 pm

    <3 Zumba videos….always fun to bootyshake!

    I agree with either pdfs or printables, I like the PRINT this feature.

    I will often figure out a way to bring things so I have a guide at the gym.

    Thanks for all you do!


  3. Liz S. on April 6, 2012 at 1:10 pm

    For me, I’ve been very into Pinterest recently. It’s so easy to just snag that “pin”-able and pull it up on the Pinterest app on my phone, which I’m already using for music anyway. No paper necessary!

  4. Mary on April 7, 2012 at 6:44 am

    I love the idea of a print option for just the workout portion of your posts. As someone who easily loses motivation I find your workout ideas inspirational.

    • Fitnessista on April 7, 2012 at 7:41 pm

      thank you, mary!

  5. Ashley B. on April 7, 2012 at 8:50 am

    Printable PDF’s would be great! If you can squeeze in some videos, that would be an added bonus. Thanks!

  6. Chelsa on April 7, 2012 at 8:53 am

    videos and pdf files. I like the way the Tone It Up does it. I think you’d make a great vid instructor from what I’ve seen in you previous vids.

  7. Nicole M. on April 7, 2012 at 10:52 am

    I tried out this workout yesterday, and I LOVE IT! It kept my heart rate up, but the constant switching up of muscle groups and cardio to weight training made it manageable to put more effort in to each area. Plus, I was able to fit in some weighted squats before the last “cool down run”. I think I’m going to try it again with more weight on most of my reps today. But overall, awesome plan. Mission butt-kicking: Accomplished!

  8. nay on April 7, 2012 at 12:02 pm

    I absolutely loved this workout. kept my heart rate up the whole entire time. I also liked that it was very functional no weird moves please do more circuits like this !!!!!!!

    • Fitnessista on April 7, 2012 at 7:39 pm

      whoo hoo! thank you for letting me know- i definitely will

  9. Lisa on April 7, 2012 at 3:03 pm

    I would love to see some Zumba videos! I also liked the you tube videos you did. It helps me to see it and hear it. Plus, the vocal encouragement never hurts! =)

  10. Katie on April 8, 2012 at 9:12 pm

    Your blog is my favorite of all! I love the structure of your posts! You are definitely an inspiration to me, I am trying to adapt to a much healthier lifestyle and learn to enjoy it! I have a random question though, and I do apologize if it has already been addressed! What brand are those wraps you use? I am looking for a wg wrap similar to the ones from Jason’s Deli and the ones you post pictures of look just like them!! Thanks so much!!

    • Fitnessista on April 8, 2012 at 11:32 pm

      wow, thank you so much katie! <3
      i use the brown rice wraps from trader joe's- the food for life brand is similar, too

  11. Kathleen @ KatsHealthCorner on April 8, 2012 at 9:14 pm

    I love circuit workouts! Thank you so much for this one! 🙂

  12. Kathleen on April 9, 2012 at 7:47 am

    Love the circuit routines that you post but would love to see alternative exercises you can do if you don’t have access to a gym! Thanks 🙂

  13. Stacey on August 2, 2013 at 8:45 am

    Love a printable pdf : )

  14. Lauren K on September 2, 2013 at 1:33 pm

    Printable pdfs would be great! Videos are cool too but I don’t have wifi so I can’t usually access them at the moment of working out…

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.