Category Archives: Printable Workouts

Printable Workout: Do It Anywhere, 1,2,3 Hundred Workout (Celeb Favorite)

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Lately I’ve been really into Cross Fit type workouts where you do rounds of multiple reps of a handfull of exercises. It find this format makes the time go by really quickly and leaves me super sweaty with sore muscles the next day. For me, that means workout mission accomplished!

Cross Fit and the “300 Workout” become really popular a few years ago after the movie 300 came out and Geralrd Butler completely transformed his physique. Once reseved for the boys, now plenty of ladies including celebs like Jessica Biel, Cameron Diaz and Malin Akerman do it. This is my version of the 300 workout with full body exercises you can do anywhere…gym, park, even the living room. All you need is a pair of dumbells and I promise this workout will kick you butt! Try for 1, 2 or 3 times through and for 100, 200 or 300 reps that will get your whole body totally toned.

Print the workout here.123 hundred workout

Printable Workout: 20 Minute Total Body Tabata Workout

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Tabata protocol is one of the most effective and best fat burning workouts out there. If you don’t believe me you can even read about it here. The best thing about it…you only have to do about 20 minutes of tabata intervals to get the same aerobic benefit and calorie burn as running several miles or slogging through 40 minutes on the elliptical trainer. Now full disclosure, that means this workout if going to be tough and you’re going to sweat…a lot:)

You’ll do 20 seconds of high intensity cardio followed by 10 seconds of rest, then 20 seconds of  intense strength moves followed by another 10 seconds of rest. You repeat this pattern for 4 minutes at that’s a tabata protocol.

You only need a pair of dumbbells and you’re good to go, you can even do this workout at home! Get the printable version with exercise descriptions here.Tabata Workout

Happy Workout!

Printable Workout: The “Short Shorts” Workout

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With summer here I thought it would be the perfect time to do a workout dedicated to getting the gams in shape for shorts, skirts, dresses and any summer attire with a high hemline.

Since the best way to sculpt  your body is to combine cardio and strength training, this workout has both elements. The cardio section uses sprints or plyometics which are both amazing for toning muscles and reducing body fat. If you want to add a little extra work for the lower body, try doing the sprints up an incline or with some resistance. For the strength section we are going to do supersets (exercises done back to back) and I’ve specifically selected exercises that recuit different parts of the lower body to ensure every inch of your legs is worked. I also made sure the sequence of exercises if perfect for fatiguing and sculpting the muscles. Try this workout 2 times a week and get ready to rock some short shorts with tons of confidence!

Print the workout with instructions and exercise descriptions here.FitFabCities Short Shorts Workout

Happy Workout!

Printable Workout: 15 Minute Strength Training Workout, Perfect for Beginners

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I received an email a few weeks ago asking for a strength training workout for beginners and toning newbies and I thought, what a great idea! Many of the workouts on FitFabCities are totally suitable for beginners, but this one has exercises that I think are the best for anyone who is getting started. There are single muscle group exercises, and instead of lunges and step ups, we’ll use plies and basic squats which are easier on the knees. Plus, you’ll only do each exercise for 30 seconds and take frequent 30 second breaks ( to make the workout harder,  just shorten the breaks).

The workout should take about 15 minutes and you can do it at home with only a pair of dumbbells and a chair. So try fitting it in while watching your favorite TV show or try waking up 15 mintues earlier at getting your workout on!

Happy Workout!

You can print the workout here…Beginner Strength Workout

Printable Workout: 35 minute HIIT Interval Running, Walking or Treadmill Workout and Playlist

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I’m always looking for ways to spice up my runs. I love throwing in a few intervals and combining some principles from high intensity interval training to keep the workouts short but still super effective. This workout uses one minute intervals, 30 second intervals and a four minute  tabata protocol interval section (tabata intervals use 20 seconds of intense work and 10 seconds of rest) to burn tons of calories and increase your speed in only 35 minutes.

You can do this workout outside or inside on the treadmill. If you’re running outside or if you’re getting started with a workout plan and you’d like to walk instead, use the RPE  in the right hand column instead of relying on the MPH speeds . The RPE, or rate of perceived exertion, is a scale of 1-10…1 is sitting on the couch, 5 is a comfortable workout (you know you’re working out but you can still keep up a conversation) and 10 is working as hard as you can. Use that scale as a guide to change your speeds during the intervals and recovery work. Also the speeds are just a guideline…feel free to go slower or faster if you like.

This workout has 3 sections you can do one, two or all three parts . Here is the breakdown

  • Section A: 4 x one minute sprints
  • Section B: 4 x 30 seconds sprints
  • Section C: 4 minute tabata section,
    • 8 x 20 second sprint and 10 second rest
    • If you’re in a treadmill….”step off treadmill” means stand on the side rail area on either side of the belt for the 10 seconds of rest. If you’re running or walking just slow down to a slow walk or a slow jog for this part
You can get the printable version with tips and a breakdown of the 3 sections broken down here. HIIT Treadmill Workout

I always need great music while I’m working out, so here are a few songs that are totally motivating me through my runs right now!