30 Minutes of Funk #Workout and Week In Review

This week was a very busy week when it came to my workout.  I travelled back from Virginia late Sunday and ran around very early on Monday so Tuesday we got things back to some sort of working order.  Plus my diet over the weekend was HORRIBLE so I had to get back on the grind to work it out which I did.


No fitness activity


I was fortunate to run with my running buddy on this day.  We did our typical 3 mile run and did it in about the same amount of time we always do.  We decided to try a new route on Friday which we did – keep reading.  I was feeling like cat woman on this day with my outfit.  It was chilly outside and I needed my arms covered otherwise I would have ran with just short sleeve shirts.  Here in Maryland, the weather doesn’t know it is Spring.  LOL!  🙂



Did a twenty-minute fat burn interval workout on the treadmill.  I ran up to 10 mph but then lo and behold, the treadmill’s belt started skipping on me.  I think my 11-year old ProForm 785SS may be ready for retirement.  I drank a nice minty smoothie which was very light, airy, light green and delicious.  I will definitely be making it again.  It called for banana which helped with recovery from the cardio.




Worked out with my personal trainer who did not take it easy on me.  I started with a 5-minute warm up on the stepmill.  I refer to that thing as “THE BEAST”.  Check out the workout below.  I call this one 30 Minutes of Funk after Whodini’s 5 Minutes of Funk rap song.  I’ve been playing that song all week while I run.

Equipment needed:

  • Dumbbells
Thirty Minutes of Funk Workout
# Exercise Reps Weight
1 Walking   lunges bicep curls 20 25
2 Backward lunge shoulder press 20 25
3 Tricep   extensions in squat 20 25
4 Forward lunge with hammer curl 20 25
5 Standing   flyes 20 25
6 Push   up alternating side plank 12 NA
7 Mountain   climbers 30 sec NA
8 Straight   arm plank hold 30 sec NA
7 Plank   hold 30 sec NA
8 Up   down plank 30 sec NA
9 Leg   lifts 20 NA
10 Bicycles 20 NA
Done in 30 minutes


Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program


Ran with my running sister.  We did a new route which challenged both of us but helped to burn calories!  It feels good to have someone you can be accountable with and who will push and challenge you.  We typically run 3 miles around our neighborhood but this day we tackled new hills and longer distance.  It was her idea and I love her drive, determination and coming up with ways we can challenge ourselves.  Everyone needs a fitness and running buddy like her!



I did a walk/run with another neighborhood friend which started at 8:30 am.  I like encouraging those around me to get outside in the morning air and move.  We walked/jogged the first 1.5 miles and then briskly walked the other 1.5 miles home.  It is fun to reconnect with my friends whom I do not see or talk to regularly during the week due to all of our appointments and commitments.


As you see, I had a fun-filled week of fitness activity and green smoothies almost daily.  It helps give me energy.

Share your workouts for the week by leaving a comment below on your activity.  Let’s GO!

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