Raise your hand if you are needing a real butt-kicking workout! Okay, put your hand down, and go put your workout clothes on because I have a full body workout that will make you sweat and seriously kick your butt! 

The other day I went to the gym feeling a little sluggish and unmotivated, but at the same time, I knew I wanted to get a killer workout in so that I would start my weekend off right. I knew I had to come up with a new routine or else I’d get bored and probably end up leaving before I finished my workout. Anyone feel me on that?! 

I put my headphones in and sat there staring at all the equipment. My brain was dead. I had no clue what I was going to do! I scanned the gym for some ideas and finally decided on a full body workout that could be done in 45 minutes or less (I had a busy day ahead) and would also make me sweat and push myself!

Lucky for you, I am sharing this killer workout so that on the days your brain is working you don’t have to think twice about a workout routine!

For this full body workout we will be repeating the same 6 exercises throughout, however, the number of reps for each set will decrease by 1 rep each time. For example, the first set of each 6 exercises will be performed for 10 reps, the next set will be the same 6 exercises performed for 9 reps, the next will be the 6 exercises for 8 reps each, so on and so forth until you’ve counted down to doing each 6 exercises for 1 rep. Take a 1-minute to 2-minute break between each set, but try not to exceed 3 minutes because this is a high-intensity workout meant to be difficult and push you!

*Note: I am sharing the exact workout I did minus the weight because everyone’s fitness level is different. Also, your gym may not have all the equipment I used, so work with what you got and get creative if you have to!

Full Body Countdown:

•Shoulder Press w/ weighted barbell
-Use a weight that is comfortable for you-

•Bosu Ball Burpees
– the pushup is performed on Bosu Ball-

-Bodyweight or using the same bar from the shoulder press-

•Battle Ropes
-1 set: right arm, left arm, both arms-

•High Plank Mountain Climbers


**Follow @passionswithapurpose to watch a video of this workout routine and many more!**

Today’s Full Body Pyramid Workout will target every muscle in your body and work them to the max! Not to mention, this will all be accomplished using just resistance bands. Below you will find 2 different workouts, one using loop resistance bands and the other using tube resistance bands! 

I have an obsession with my resistance bands. I have come up with so many exercises with them and I love that they are small & convenient to travel with or use at home! 

Resistance bands are more popular now than they have been and you will find people all over incorporating them into their workouts. They are great for warm-ups, cool downs, and everything in between. I like to superset with my resistance bands to really target the muscle I am working; however, I have found that using them in place of weights can be just as effective! 

My Resistance Band Workouts page goes into full detail as to why resistance bands are super effective and why having this equipment can benefit your workouts. 

For today’s Full Body Pyramid Workout, you will strictly be using your resistance bands. Go ahead and grab 3-4 bands with all different resistances (light, medium, heavy) because a pyramid workout is accomplished using multiple weights, usually starting with the lightest and increasing to the heaviest.

However, a pyramid workout does not just focus on increasing the weight but also decreasing the reps. 

For example, if you start your exercise with 20 reps using 15 lbs, then you will follow that with 15 reps using 22.5 lbs & continue until your rep scheme is complete. (Make note, your first set should not be worked to failure. If you can not finish the whole 20 reps with the weight you are using, then drop the amount of weight you are using. )

What’s so great about a Pyramid routine? The main purpose of integrating pyramid schemes into your workouts is to help strengthen and grow your muscles. Due to the weight range of light to heavy in pyramid workouts, they typically involve a lot of reps, ensuring a high volume of work and therefore, creating growth. It’s truly a beautiful thing, isn’t it!? 

Pyramid work can be the focus of your entire workout or can be performed on only a few sets within your entire workout. I love incorporating pyramid work to keep things fresh and to work my muscles in a different way. Adding variety is important to not only assist in muscle growth but to also keep your workout interesting! 

Don’t forget! For helpful tips and videos, follow my Instagram @passionswithapurpose

Tube Resistance Band Full Body pyramid Workout:
[Start with a resistance that is most comfortable you. As the reps decrease, increase the resistance]

Bicep curls- 20, 15, 10, 5 (reps)
Tricep extensions-20, 15, 10, 5
Upright rows-20, 15, 10, 5
Shoulder press- 20, 15,10, 5
Seated rows- 20, 15, 10, 5
Lat pulldowns- 20, 15, 10, 5
Squats- 20, 15, 10, 5
Reverse lunges (each leg)- 20, 15, 10, 5
Lying chest press- 20, 15, 10, 5

Loop Band Full Body Pyramid Workout: 
Single Arm Tricep Extension- 20, 15, 10, 5reps)
Single Arm Bicep Curl- 20, 15, 10, 5
Kneeling Single Arm Row- 20, 15, 10, 5
Single Arm Lateral Raise- 20, 15, 10, 5
Rear Delt Band Pull Aparts- 20, 15, 10, 5
Squats- 20, 15, 10, 5
Glute Bridge- 20, 15, 10, 5
Single- Leg Kickbacks- 20, 15, 10, 5


If you loved this workout, don’t keep it to yourself–share with a friend and have them join in on the fun!

Hello there!

Today I am sharing with you one of my favorite shoulder workouts! I love this workout because it isolates your shoulders while keeping your heart rate elevated allowing you to build muscle while burning fat. Now that’s a win, win!

For the longest time, I struggled with not only getting good results from my shoulder workouts but also having a super difficult time getting excited to work them out! It was not until one day when I was doing tons of research on shoulders about ways to really activate that muscle group and different workouts I could perform that would be really effective. I landed on a page that opened my eyes to some great information I never knew about the shoulder muscles and I finally had that “ah-ha” moment! From then on, I have LOVED working out my shoulders and have fun coming up with different exercises and routines.

If you are in the same boat I was in and want to be more educated on how to properly and effectively work out your shoulders, refer to my post All About the Shoulders; this post should clear up A LOT. It will not only help you understand the muscle and how it should be worked but will also provide you with the knowledge you need to create your own shoulder workouts. After reading the article, if you have any other questions please feel free to reach out!

On another note, I have recently been adding in some burnout workouts at the end of my workouts. These burnouts usually require little to no weight and target both the already worked muscle as well as a plethora of others that can at times get under worked (*cough* abs *cough*)!

For those of you who might be confused with the term “burnout”, it basically means working a muscle to failure and that muscle will BURN, BABY, BURN! Get it? 😉 Anyways, some people add this as a part of their normal workout routine in the form of a drop set (perform an exercise with a particular weight, then immediately drop the weight to perform the same exercise for more reps or to failure.) So today, once the shoulder workout is complete, get ready for a quick burnout workout that will have you begging for mercy!

To prevent any injuries, be sure to warm up your shoulders and get the blood flowing before performing the below exercises! Actually, this goes for any muscle group..but you already knew that!

Note: if you see an exercises reps decrease, that means you should be increasing the weight, even if it’s only 5lbs.

Dumbbell (DB) Shoulder Press: 12x, 12x, 10x, 10x 
–> superset (ss): high plank shoulder taps

DB Lateral Raise: 3 drop sets– 8x, 10x, 12x (weight should decrease as the reps increase)
–> ss: DB front raise 

DB Single Arm Arnold Press: 4 sets, 12x each arm 
–> ss: upright rows

Face Pulls w/ Rope: 4 sets, 20x 
–> ss: around the world w/ plate

DB Single Arm Lateral Raise: 15x,15x, 12x, 12x
–> ss:rear delt fly with resistance band

for the barbell exercises, either use only the weight of the barbell or add very little weights. 

Single arm landmine shoulder press- 20x each arm
Single Arm Rear Delt Barbell Row-15x each arm
Bus driver w/ plate- 20 reps (a turn to the right is 1 rep, a turn to the left is 1 rep)
High Plank Shoulder Punches- 15x each arm (keep your core engaged)

Arm circles w/ plate- 15 forward, 15 backward (plate should weigh 2.5 or 5lbs.)


For videos on how to perform these exercise and other great workouts, follow @passionswithapurpose on Instagram!

If you are ready to push yourself, sweat like crazy, and get a total body workout, then this HIIT conditioning workout is for you!

What’s great about this workout is that it gives you a goal and for me, having a goal to reach always helps to push myself and work harder in order to accomplish that goal!

Whether you are a beginner or more advanced, this conditioning workout will give you a guideline as to where you are in your fitness journey and will continue to be a test for you as improve your skills. This conditioning routine will increase both your stamina and strength as you work as hard and as fast as you can until you’ve completed the routine.

If you want to challenge yourself even more so, try adding in 30 seconds of medium-intensity jump rope in between each set drop. For example, after completing the second exercise for 50 reps do 30 seconds of jump rope, after the second 40 rep exercise complete 30 seconds of jump rope, continue through the routine. 

It’s important to keep track of the time it takes you to accomplish this full body HIIT workout each time so that you can use it as a baseline for how much you have improved and how much closer you are to your goal! 

Remember to go at your own pace and use weights that are comfortable to you; everyone is at a different place in their fitness journey! Also, keep your form in check throughout this routine. You may find certain exercises are easier if you start to slack on your form; however, this can cause injuries if you are not careful.

Try and give yourself a goal time the first time doing this full body conditioning workout and see how close you get! Get your timers ready & GO!

.25 mile sprint/run
50 overhead plate walking lunges
50 deadlifts
40 kettlebell swings
40 single arm rows in push-up position (20 each side)
30 dumbbells step-ups (alternate legs)
30 bicycle crunches
20 burpees
20 push-ups
10 pull-ups (modify with assisted pull-ups)
10 barbell overhead press
.25 mile sprint/run


Are you dripping in sweat?! Don’t forget to comment below on how long it took you and let me know your new personal goal time! 

Are you ready to get those shoulders sizzlin’ and triceps tinglin’?! If so, you are going to love today’s upper body AMRAP workout!

AMRAP?! What in the world is AMRAP?

Glad you asked. AMRAP= As Many Rounds As Possible: Complete a circuit as many times as you can within a given time frame. So for today’s 15-minute workout, you will complete 10 shoulders presses, 10 pushups, and 20 shoulder taps as 1 round. You will continue to perform these 3 exercises and their given reps until the 15 minutes has elapsed. Once finished, record the total amount of completed rounds. (There is no designated “rest” time during the 15 minutes, so take breaks as you feel necessary.) 

You will not need to keep track of time (as a matter of fact, you most likely won’t want to!); however, you will need to set your timer for 15 minutes to know when the time has elapsed. Focus on really pushing yourself today and completing the most amount of rounds possible, because the next time you choose to do this workout you will have a personal goal to beat and you will find with each passing week of conditioning your total rounds will get better and better!! This type of workout is a great way to gauge how much you have improved your conditioning skills and strength!

So, let’s get to it!

[Equipment Needed: free weights or barbell]

10 Weighted Shoulder Press 
10 Pushups – modify, if needed, by touching your knees to the ground
20 (10 each side) Shoulder Taps– modify by touching knees to ground

Note: Keep in mind, the amount of weight you use for shoulder press should be challenging, but should not be your maximum weight. It’s important to complete all 10 reps, so drop the weight if needed. 

Comment how many rounds you completed and each time you do this exercise update me on how much you have improved! 

For more information about this workout, follow me on Insta @passionswithapurpose

Hello, fitness junkies! Today’s HIIT workout will be all about lighting the fire in the lower body! This is a great addition to any leg day workout OR can be done on its own. To make it more challenging for some of these exercises I will be incorporating my resistance bands! Do not worry if you do not have resistance bands- these workouts can be done without, but if you feel the need to challenge yourself the next time around then go ahead and get yourself a pair here

For today, you will work through a series of lower body exercises and (try to) not rest until you have completed the whole series! The following routine will be done 4x through with a 1-minute break between each of the series.

Exercises that will incorporate bands & how to use them:
Body weight squats/jumping squats- place band just below knees or around ankles
Squatted side step- place slightly above knees, step back and forth from side to side in a squatted position
Glute Bridge- place band above knees and press outwards at the knees while squeezing glutes 

Are you ready to get your heart rates elevated and feel the burn in your quads, hammies and glutes!?


Body Weight Squats/Jumping Squats- 30 seconds
Alternating Jumping Lunges- 30 seconds
Squatted side step- 30 seconds
Burpees- 30 seconds
High Knees- 30 second
Mountain Climbers- 30 second
Glute Bridge- 30 seconds
Fire Hydrant- 30 seconds (each leg)
Rest 1 minute- Repeat 4x


For videos on how to perform the above exercises, follow me on Instagram @passionswithapurpose