top of page
Fitness for Body, Mind and Spirit

GreenNote Life

Fitness for the body, mind & spirit

  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

Thoughtful Thursday…A workout for blasting fat and boosting strength endurance...

Welcome to Thoughtful Thursday. This GreenNote Fitness newsletter mindfully gathers and distills useful information that is supportive to our journey. It is my mission to educate, inspire, and propel you into action that moves you towards your goals and life of purpose. Take control of your journey today.

We’ve all been there. Walked into a new gym and saw all of the equipment staring back at us without a clue where to start. Maybe you are short on time and equipment but just want to get a really good workout in. Or perhaps your personal trainer left town and you don’t want to loose all of your progress you have worked so hard to achieve. And maybe you would like to blast fat and boost your strength endurance.

You are in luck! Today I will share with you a workout that I’m doing that doesn’t require a lot of time, equipment, or space and will leave you feeling like you just got a great workout.

Why do I love this exercise? It targets major muscle groups, conditions the cardiovascular system, and burns fat! I also have a secret sauce that I like to throw in to spice things up a bit.

You are about to find out the workout that I’m currently doing and exactly how to do it.

Before we jump in to the exact workout I’m doing, let’s take a trip through the GreenNote Fitness newsletter memory lane where I wrote about My Thailand Exercise and Stay Lean & Strong.

In these newsletters I shared with you examples of variations of what are called “complex” exercises. Really not complex but not simple either, it’s a circuit using one piece of equipment, one load, one space. Coach Dan John defines it this way: A complex is a series of lifts performed back to back where you finish the reps of one lift before moving to the next lift. The bar only leaves your hands or touches the floor after all of the lifts are completed.

Yeah, it’s tough! Not being able to set the weight down moving from lift to lift is fatiguing for the muscles and cardiovascular system. Let’s look at what is currently in my training tool-kit.

My Exact Routine

  • Warm up on Elliptical - 10 minutes

  • Dynamic stretching: Frankenstein Walks and Knee to chest walking lunge

  • Arm movements

Barbell Complex Circuit

Using a barbell, complete the following circuit 3 to 5 times. Alternatively, complete as many rounds as possible in 20 minutes.

  • Overhead press - 6x (six reps)

  • Back squat - 6x

  • Bent over row - 6x

  • RDL (Romanian Deadlifts) - 6x

  • Alternating reverse lunge - 12x or 6 each side

Cardio Blaster

Remember I mentioned a secret sauce? As if the Complex wasn’t enough, I added in the rowing machine. Having completed the reverse lunges and setting the bar down, I immediately go to the rowing machine and at a fast pace row for 500 meters. Rest for 60-90 seconds and repeat, beginning with the Barbell Complex Circuit. This added cardio blaster is optional but provides even more intensity for the cardiovascular system.


The great thing about this circuit is that it can easily be modified. For example, instead of using a barbell, you could use a kettle bell or dumbbells or a sandbag. Additionally, if you don’t have a rowing machine, an Elliptical, treadmill, or even jump rope will be very effective for a cardio blaster.

Even if you aren’t short on time or wondering what workout to do, incorporate this into your training for the many benefits and to spice things up. Try this one or two times per week to blast fat and give your strength endurance a boost.

Enjoy your journey,

Lisa Schaffer

You wouldn’t happen to know just one person that would benefit from this information? Please forward it to them!

Did you miss last week’s newsletter on A simple recipe for fat loss and other health benefits...?

Featured Posts
Recent Posts
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
bottom of page