Boy oh boy do I have a great workout for you today!
Last week I received an email from blog reader Lindsay W. who sent me the run down of an awesome workout that she and her friend did last week. The workout combined cardio, strength and plyometric moves and immediately sparked my interest.
I jotted it down and stuffed it in my gym bag to dig out when I felt inspired to give it a go.
Today was that day and I modified Lindsay’s workout a bit and combined it with another one of my circuit workouts until I got this mega-circuit workout:
| Exercise | Weights | Reps |
| V-ups | None | 25 |
| Kettleball swings | 20 lbs. | 50 |
| Pushups (on my knees) | None | 25 |
| Dumbbell high pulls | 10 lb. dumbbells | 25 |
| Burpees | None | 10 |
| Jumping jacks | None | 50 |
| Burpees | None | 10 |
| Dumbbell pulls with overhead press | 10 lb. dumbbells | 25 |
| Mountain climbers | None | 30 |
| Jump rope | None | 60 seconds |
| Jumping jacks | None | 100 |
| Squats | 20 lb. Kettleball | 50 |
| Squat jumps | None | 10 |
| Pushups (on my knees) | None | 20 |
| Alternating lunges | None | 20 |
| Plank | None | 60 seconds |
| Jumping jacks | None | 50 |
| Mountain climbers | None | 30 |
| Ab bicycles | None | 20 |
| Crunches to left | None | 25 |
| Crunches to right | None | 25 |
The entire circuit took me just under 30 minutes and left me nice and sweaty.
See the sweat in my hair? Oh so sexy, I know.
It was intense and definitely got my heart rate up, but the balance of high-intensity moves with lower-impact exercises gave me time to recover before conquering a hard move (like mountain climbers!) again.
I rounded out my workout with 20 minutes of light cardio on the elliptical with Ryan.
Breakfast
After our workouts, it was breakfast time!
On the menu for today was honey whole wheat chia seed pancakes!
Honey Whole Wheat Chia Seed Pancakes
Makes 8 – 10 pancakes
Ingredients:
- 1 c. whole wheat flour
- 1/2 c. old fashioned oats
- 1 c. milk
- 1 egg
- 1 tbsp. canola oil
- 2 tbsp. honey
- 1/2 tsp. pumpkin pie spice
- 1 1/2 tsp. baking powder
- 1/4 tsp. salt
- 1 tbsp. chia seeds (plus more for garnish)
- Syrup or other desired toppings
Directions:
- Spray griddle or pan with cooking spray and heat to a medium heat
- Beat egg and add milk and oil
- In a separate bowl, combine flour, oats, pumpkin pie spice, baking powder and salt
- Slowing stir flour mixture into egg mixture
- Add honey and stir until combined
- At the last minute, stir in chia seeds
- Pour 1/4 c. portions of batter onto griddle and cook until edges of pancakes start to bubble and bottoms are light brown
- Flip and cook until centers are completely done (about three to four minutes)
- Top with syrup, additional chia seeds or desired toppings and enjoy
These pancakes were really dense and delicious! I think the leftover pancakes would actually make a great on-the-go snack. I bet they’d be fantastic topped with Greek yogurt and fresh fruit as well.
And now it’s workin’ time. I need to make this morning productive because Ryan and I also hope to spend some time today packing up all of our stuff for the big move. It’s overwhelming!
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good luck on the move girl 🙂 those pancakes look delish! i’m sure my fiance would love it if i made it for him! xo
I haven’t had pancakes in a while – but now I’m really craving them! Moving is SO overwhelming!
Those pancakes look really good! 🙂 Good luck with packing!
mmhmmm those pancakes are making me hungry. Looks like your day started off right. Good luck with the move!
I love pancakes like that! I tried your oatmeal pancakes a little while ago and I totally used the leftovers for my snacks. I toasted it and topped it with PB! Perfect.
Good luck packing! It’s always my least favorite thing about moving!
Pancakes on a weekday just always sounds so…. sinful! Even when we were little and my mom would surprise us with a trip to a diner or even the drive thru at McDonalds, I’d always get so pumped for a bit o’ pancake on a Wednesday. Felt like a wild child!
Sounds like a great circuit workout Julie! And the pancakes look delicious too. I need to start making pancakes during the week and not just saving them for weekends! Good luck being productive today!
ohh the workout and the pancakes look awesome.
Thanks so much for sharing! 🙂 Best wishes with your packing! 🙂
That looks like a great workout, perfect combo of lots of different moves. Good luck packing up today!
Good luck on the move! 🙂 My boyfriend and I just moved this past weekend and my body is still exhausted. I’m too old for this stuff (28 ha). 🙂
I love workouts like that — and you are so right, the mix of high intensity + low intensity helps you feel like you can keep going although your heart is jumping out of your chest!
I’m always so inspired by your early morning workouts! I love how you’re always switching it up.
I was SO glad to not see ‘Repeat Circuit 2nd time’!!!!!!!!!!!! Looks great!
That looks like such a fantastic, balanced and varied workout 😀 So cool cause in a way, with your circuits, you are “practising” for when you don’t have Body Pump.
I read Ryan’s first guest post about getting the best results from working out a few days ago, and seriously, it was fantastic! What he said about “flexing” and really working as hard as you can in the time you have totally struck a chord, and I have been thinking about it every single time I work out now 🙂 Please tell him thank you from me!
Those pancakes look absolutely delicious…wishing you the best of luck with your packing! I know it’s overwhelming, moving, but you two are doing so well, taking this in your stride…you just gotta do it, lol! <3 xyx
Doesn’t it make a huge difference!? I’ll definitely let him know!
it sure does! thank you 🙂 xyx
My husband and I love to do circuits together on the weekends since we go to the gym at opposite times during the week.
I have already printed this and plan to kick his butt Sunday morning.
Thanks Julie! (and Lindsay W.)
you are so inspiring – i am a recent grad, hopefully starting a new job in a few months, and i’m seriously considering working out before work! it seems so rewarding- more energy and focus at work, and the evening free!
Julie, you should make pbf.com into a smart phone widget! That way I can read your blog more easily all day long like some of my other favorites! 🙂
Oooh I will look into that!
I don’t know what it all would entail (like if it would cost money) but here is the website that powers some of the other blogs I read on my Android http://www.noticesoftware.com/platforms
GREAT workout!
And The more sweat the better!
oh, and those pancakes with the chia seeds are making my tummy growl!
Sounds like a great workout! And followed up perfectly with those pancakes!
Good luck with the packing! That has got to be the most dreaded activity of all time for me!
I used to roll up cold leftover pancakes with pb&j for a quick on the go snack!
This looks like a great workout!! I want to try it, but (this might be stupid) what are v-ups and dumbbell pulls?
I am also curious what DB pulls are!
I totally feel for your moving situation, no fun! But hopefully in the future a place will come up thats just what you wanted.
And I love that you added pumpkin pie spice to these pancakes! Who says its only for the fall!. Can you tell I love pumpkin?!
I love quick workouts that make you sweat, I will have to give this one a try for sure 🙂
Those pancakes look delicious! I love pancakes, on the weekend we made strawberry, chocolate chip and flax seed pancakes and I keep wanting to make them again now! Greek yogurt mixed with flaxseed and fresh fruit is my favorite pancake/waffle/french toast topping ever!
FABULOUS circuit, Julie! I am totally going to give this a go!
Those pancakes look awesome. I went with waffles this morning but now you’re making me regret my decision! 🙂
Oooh, I like all the variety in that workout! Might have to give that one a try…
My husband thinks leftover pancakes are gross, but I love them!
Wow that workout looks awesome! As do the pancakes…those sound perfect after a workout like that 🙂
That looks like a GREAT workout.
That workout look kinda….fun. Call me crazy? I have yet to try chia seeds, but I’ve always wanted to!
I love doing crazy workouts like that….it gets my heart pumping, my mind racing, and it feels OH so good.
Thanks for the ideas! And whoa, that b-fast looks yummy!
I top my left over pancakes with peanut butter for an on the go snack! Great workout!
Nice workout!! …and you definitely look way better than I do post-workout!! haha – my face is always the color of a tomato. Scary.
My husband and I always have pancakes + chia before races! Will have to remember this recipe – thanks!!
Burpees are the devil so I’ll be skipping those. You inspired me to try a Body Pump class last night (haven’t done group fitness in about 12 years). Thanks, alot. I can’t walk today. I can only imagine what I’ll feel like tmrw!
Great work out inspiration, thanks!! 🙂 hAppy packing!!
Hey there, I have been lurking on here for a few months now but thought I would let you know how much I love your blog. I will definitely be doing this curcuit tonght! I had your frappachino-a-like protein smoothie this morning and it was delicious – it gets me ready for the day and keeps me full until lunch. I’m in sales/marketing so I am constantly running around and often forgett to pack snack. Good luck on the move and congrats to Ryan on the new job!
Julie, what kind of water bottle do you use??? I can’t find anything that will keep my water cold enough for a long period of time , or hold more than a 20 ounce bottle.
I was just thinking about what to do for my workout at lunch today. I have just under 45 minutes when I have to squeeze it in at lunch and this is perfect!!! Can’t wait to try it out!! Looks like a doozy!
Looks like a great workout, really effective moves.
Your pancakes look yummy! When will I be able to get chia seeds in Ireland?!
Wow what an intense workout! I gotta print that one out 🙂
Those pancakes look great- I’ve been using chia seeds in overnight oats, but this is another great way to incorporate them- thanks for the idea!
Wow, looks like a great workout!
One question, what are V-ups? Is it push-ups with your legs out in a v?
I love pancakes and eat leftovers ones all the time as a snack. Just had my Sunday leftover pancakes this morning after my workout. Good luck packing!
I definitely need to hop on the chia seed train some time soon 🙂 Good luck with the move!
Ohh! I want to try that workout! It looks good- I used to have to do nonstop v-ups for gymnastics though.. the thought of getting back to those is sort of terrifying! Burpees kill me too!
holy moly that workout looks awesome! and I agree about making your blog into a widget – that way I can bring it to the gym w/ me and pull up some of these fab circuits!
I also have a sneaking suspicion you are working on a project for recipes using chia seeds….and I’m not mad about it! Love me some chia.
xx
Wow this looks intense. I love circuit workouts so much, but I don’t recognize a few things on here. What’s a v-up?
And I have no clue how to use kettle balls so I would probably leave that one out for me 🙂
Wow, I must try that circuit workout. I haven’t had a true burning strength workout in quite sometime. Thanks for the suggestion!
oooh those pancakes sound fantastic!