Fitness Tips

8 Full Body Workouts & More. FREE ebook contains 14 pages of:

  • 8 Full Body Workouts
  • Descriptions, Modifications, and links to demo videos
  • Sample Meal Plan
  • Meal Planning Tips
  • Chart of Proteins, Carb, and Fat sources to help in meal planning
  • Monthly workout calendar/schedule

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Getting Started:

Before you begin any workout program always consult your physician for medical clearance.  Next, make sure you warm up properly.  The following warm up is what I typically take my clients and myself through:

RegionalsHandstandSome type of cardiovascular movement that will get your heart rate up for about 3-5 minutes.  A jog down the street, jumping jacks in place, spin bike, rower, etc.

Then proceed with the following: Find a stretch of open space – your yard, the street, sidewalk, hallway of about 30-50 feet and alternate between traveling high knees, butt kicks, punter kicks, walking lunges, lateral lunges, bear crawls, and maybe a few cartwheels 🙂 down and back for another 3-5 minutes.

By now, you should be warm and ready to go! As always, take a few moments after your workout to stretch, cool down, and hydrate.

Demo videos available via @melisaloo Instagram account.  See you there! Get ready to get sweaty!

Fitness and Workout Posts

Spin Intervals

The cooler weather has arrived (at least for a few days, here in Texas). For some, that means finding the motivation to run outside can be quite the challenge. If you have a spin bike at home, hop on that instead. OR if you’re normally an elliptical junkie at the gym, switch it up and try this workout instead. Yesterday I took on this spin workout to the Pitch Perfect 2 soundtrack (on Spotify) and it was aca-awesome! I recommend putting the playlist on shuffle and doing the following ride – it’s guaranteed to make you sweat and put a smile on your face! The Workout 1:00-8:00 Easy Spin 8:00-20:00 Intervals 20:00-22:00 Easy Spin 22:00-26:00 Tabata Jumps 26:00-27:00 Easy Spin 27:00-31:00 Tabata Seated Sprints 31:00-35:00 Easy Spin – Cool Down Intervals: alternate between 1 minute standing climb and 1 minute seated run until you reach minute 20; with no true recovery…

Endurance Chipper

I originally programmed this workout for the Compete Every Day Workout of the Week which you can find here. This week’s workout requires: jump rope, medball, dumbbells, pull-up bar, and lung power! 1 Round: 400m Run 50 Wall ball * 100 Double Unders (or 200 singles) 40 Lunges (weighted) 50 Double Unders (or 100 singles) 30 Knee to Elbow * 50 Double Unders (or 100 singles) 20 Pull Ups * 100 Double Unders (or 200 singles) 10 Burpees 400m Run *Substitutions: If you do not have a pull-up bar to do the knees to elbow or pull-ups you can sub 30 plank position knee to elbow and 20 bent over rows instead. This workout is designed to be an endurance set. Medball suggestions: ladies; between 12-16 lbs and men between 18-20. Dumbbell suggestions on lunges: ladies; 2 x 20-25lbs and men 2 x 30-40lbs). As always; have fun!

Total Body AMRAP(s)

This workout requires: Dumbells, Barbells or Kettlebells and a medicine ball 800m Run Rest 3 minutes then: 10 min AMRAP 5 Curtis P’s (*Clean + Forward Lunge (R/L) + Push Press = 1 Curtis P) 10 Burpees 15 Wall Ball Rest 3 minutes then: 5 min AMRAP 25 Situps 10 Push ups *As always, scale the workout appropriately. For the Curtis P’s you cause use dumbbells, barbell, or kettlebells. If you can’t run hop on a rower and do 1000m instead of the 800m run. {Workout originally programmed for CED Workout of the Week here}

Sprint, Swing & Sit-up!

This workout is a 3-part series with designated rest in between each. Equipment: kettlebell or dumbbell, medicine ball   Part I: Run 800m Rest 90 seconds Part II: 3 Rounds 25 Swings 20 Sumo Deadlift High Pull 15 Wall Ball 10 Burpees Rest 2 minutes Part III: AMRAP in 90 seconds Sit ups    


Equipment: set of dumbbells and a med ball/sand bell (if you have one). If not, you’ll be doing burpees instead . Also, find a stretch of about 100m. Always warm up first; then…. 10 min AMRAP of: 10 DB squat press Run 100m 5 SB/MB slams (or 5 burpees) Run 100m back to beginning. *Continue through the movements above for 10min. Each round ends with the last 100m run.* Rest 2 min. Then proceed with: 4 Rounds 25 sit ups 15 superman w/1 sec pause 30 sec R/30 sec L side plank All workouts can be modified. Need to know how? Leave me a comment.


This week’s workout take it to the track (or treadmill) and get ready to SPRINT! The Workout: Warm up 800m jog 5 x 1 min hard/1 min rest 10 x 30 sec sprint/30 sec rest Core Finisher: 4 Rounds 25 sit-ups 20 bicycles Then: 3 minute plank. *Every time you break do 10 v-ups. Can’t run? Hop on a bike and do the workout above but increase the time/distance by 2x.

260 Reps of Fun

This workout requires: a set of dumbbells to move through all 4 movements efficiently; yet should be challenging and a mat for sit ups. 4 Rounds 10 Plank Rows (R/L = 1) 10 Deadlifts 10 Hang Cleans 10 Thrusters (squat to overhead press) 25 Sit ups Warm up, start with 10 plank rows, 10 deadlifts, 10 hang cleans, 10 thrusters, and finish the round with 25 sit ups. Repeat for a total of 4 rounds. And most importantly; have fun! Modifications: Plank rows can be done from the knees. {Workout originally programmed for CED Workout of the Week here}