Stud Workout ~ Pay It Forward

How many days is it until summer now? I’ve lost count. For today, let’s pay it forward and get a great workout in….

I was in the gym today doing my some HIIT training with my interval timer and I noticed an older gentleman walk from across the gym and stand politely to wait for me to finish my burpees. He came over and said: “Excuse me, just ten seconds…” {which was all I had before my next interval} “I’ve been watching you and have to say, you’re a real stud. It doesn’t go unnoticed.”

How freaking cute was he? I was on my second round and the next six flew by because, well, compliments like that make you forget about the pain you’re putting yourself through. And since that made me feel so good, It made me want to pay it forward, so I did. I paid a compliment to a stranger. Letting that person know something did not go unnoticed. It felt even better to make someone else smile.


photo credit: Huffington Post

Recently my workouts have been a nice variety of HIIT, strength training, and running to train for the 5K. I haven’t done power yoga in a few weeks and I am missing it big time. Hopefully I can get to a class this week. Since Ella’s sleep schedule changed, and money has been tight so it’s been tough to get to a class. As a trainer, my schedule seems to conflict with any fitness classes I want to take {usually times I am training clients}.

I usually do a full back/core  workout on a running day. In between I will do a shorter HIIT workout, and usually the exercises will hit full body but mostly my chest and legs, then I will do one focusing on my arms with some HIIT cardio in between. If that makes sense? Some weeks I don’t have as much time to focus on one or only a couple body parts so I will do a high intensity workout for my upper body, one day for legs, and arms at the end of the week. Focusing on running and stretching/ active rest in between. It varies and now that I have a baby some weeks can be unpredictable. Overall, I’ve been lucky to get in the gym, or at least workout about 5 times a week.

I think we all agree that, although we are not doing the “true Tabata” protocol”, that it indeed brings amazing results when you apply the 20/10 intervals to your workout. I know I have seen amazing results with myself and my clients!

Here’s a quick 20/10 {wanna-be Tabata} HIIT workout with some chest/back/shoulders. Enjoy Smile


Dynamic Warm-Ups

20/10 HIIT #1:

1. Jump Rope

2.  Burpee

Strength {chest}

1. Incline push-ups on Smith bar or bench

2. dumbbell fly on balance ball

20/10 HIIT #2:

1. Jumping Jacks

2. Squat Thrust

Strength {back}

1. Smith bar pull-up (<—modified) | (advanced—>) supine smith pull-ups

2. plank-row {or modified}

20/10 HIIT #3:

1. Scissor Jumps {with or without rope}

2. mountain climbers on balance ball {I went quick, if you can keep form and balance step it up}

Strength {shoulders}

1. overhead dumbbell press {kneel on Bosu, keep balance, do not cling weights together! Keep dumbbells about 1-2 inches apart at top}

2. plank & push to straight arm plank: start in forearm plank position and straighten your right arm while keeping your body stabile, then press left arm up to get into straight arm plank; lower right arm, then left to get back into forearm plank. Repeat lifting left arm first, and keep alternating. Keep core tight and a nice straight line from the top of our head to your tailbone. Spread feet about shoulder distance apart or wider. Modified you can drop to your knees keeping your butt down, but do not sink your low back. {video/pics of this coming soon}

**Always consult a physician before entering into a new exercise program. High intensity training is not for beginners, make sure to work at your own pace and review each exercise and proper form before you begin. Always warm-up and cool-down for at least 10 minutes each!

Do you pay compliments to strangers, or do you keep your thoughts to yourself?

Share some stories of things strangers said to make your day, or things you have said to strangers!

How do you structure your workouts?

{strength training post coming soon for the 100 days followers!}

talk soon!

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  • Reply hännah @ dishesanddishes

    Looks like a great workout! I’ll definitely be trying it soon.

    It totally made my day when I was stopped at a red light and another cyclist turned around and said, “Cool bike!” I was smiling the rest of the way to school. 🙂

    March 28, 2012 at 12:14 am
  • Reply Maria@healthydiaries

    Isn’t it amazing what a small compliant can do! I want to start complimenting more people. I find that sometimes I can be to shy, but I’ll start to push myself since it’s so worth it!

    March 28, 2012 at 8:43 am
    • Reply laury

      I agree, I am so shy with strangers, especially saying something nice–because it’s not expected. Most people around here are miserable hahaha 😉 But I have had times where I had the courage to say something nice to someone that looked miserable and to see their face light up made my day!!

      March 28, 2012 at 10:03 am
  • Reply Kat

    totally doing this one today!! thanks for sharing 🙂 I’ll tweet you and let you know which body parts stopped working after this torture!! 😉

    March 28, 2012 at 9:39 am
    • Reply laury

      Awesome!! Hahahah 😉

      March 28, 2012 at 10:04 am
  • Reply Yellow Haired Girl

    Aw! What a cute man! That made me smile 🙂 I like the workout – I haven’t tried any (wannabe) tabata stuff, I may have to!

    March 28, 2012 at 10:27 am
  • Reply Traci

    You inspire me! I don’t know how you do a workout & run on the same day! I do yoglates 3 times a week & I’m doing C25K 3 times a week. I finished the program once but hurt my hip flexor so I’m starting over. The days I run my legs are TIRED! We do a lot of “wanna be tabata” in Yoglates too. Burpees are not my fave!!!

    March 28, 2012 at 10:42 am
  • Reply Chantal

    Haha, that *is* so cute! And yeah, I definitely think it’s important to compliment people if you thought something nice about them… why not? you feel good doing it and so do they!

    I had a friend in middle school tell me that her mom taught her that if you think something nice about a person, you almost have a responsibility to say it out loud because it brightens up the world! I’ve tried to live by that ever since!

    And I’m definitely going to try that workout… looks awesome!

    March 28, 2012 at 11:16 am
    • Reply laury

      I love that! What a great lesson…and it is true! There are so many times I think nice things but am too shy to say something. I know how good compliments make me feel, even if sometimes I feel uncomfortable because I don’t always know how to take them…but I always feel even better giving one!

      March 28, 2012 at 10:27 pm
  • Reply Lisa@Healthy Diaries

    Great Workout Laury!
    SO cute about the compliment the older gentleman gave you! That definitely would have put a smile on my face and a pep in my step.

    I think everyone in this world needs to be happy and nice to each other as often as we can! Life’s too short not to enjoy it!

    March 28, 2012 at 11:59 am
  • Reply Lisa

    Yay for compliments! I am very cautious about compliments because I want to make sure they’re sincere so they can stay meaningful…I do make a point of going out of my way to give compliments to people when I really have one to give. Especially to kids…but also I make sure to point out things to all people when I notice a change or something positive. A lot of my clients who lose weigh are often a little discouraged when no one notices….I tell them that people do notice, they just don’t always say something about it!
    The stud workout looks great!

    March 28, 2012 at 2:46 pm
    • Reply laury

      Yes, I don’t throw them around. In fact, I sometime don’t give them when I want to because I can be introverted. So if someone gets a compliment from me, it’s never just thrown around or out there just to say it! 🙂

      March 28, 2012 at 10:28 pm
  • Reply Lisa

    This looks like such a good workout! I’m saving it for sure! That’s so nice about the compliment you got. I love friendly people. I always feel so much better about myself if I compliment someone and their face lights up with happiness

    March 28, 2012 at 3:15 pm
  • Reply the delicate place

    i always talk to strangers lol i usually compliment someone on their shoes or if i like their hair color or something like that. i know it makes me feel nice when someone pays a compliment so i try to pay it forward as well 🙂 this looks too intense for me to try lol. my strength is wayyyyyy down since i cut HIIT back to 1-2x a week. the other times i workout is either a yoga or a 20min interval run.

    March 28, 2012 at 4:08 pm
    • Reply laury

      hahah…you’re doing great with your workouts! I’m sure you’re stronger than you think since cutting back. You’re a stud too 😉

      March 28, 2012 at 10:29 pm
  • Reply Kathleen @ KatsHealthCorner

    Thanks for the workout! 🙂

    April 8, 2012 at 9:19 pm
  • Reply Katalyst Health

    […] awesome new pink laces, and got ready to sweat. I’ve been doing this workout once a week since Laury shared it with the world.  Let me just tell you right now, it’s SUPER crazy but SO worth […]

    April 13, 2012 at 9:40 am
  • Reply Gymboss Interval Timer Giveaway!

    […] The “Stud” Workout! […]

    April 17, 2012 at 8:33 am
  • Reply Be Present. {Eat Pumpkin Spice Pancakes}

    […] do hope to get some HIIT in soon though. The last one I did was this workout a few weeks […]

    October 2, 2012 at 10:42 pm
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