Wednesday Workout: Compound Exercises with CrossFit Cardio

Hey there! How is your week unfolding so far? My photo shoot was re-scheduled for last night, which was SO fun! We shot on Acorn street and all around Beacon Hill and the Esplanade. More on it later 🙂 Before I get into the workout, I have to vent about what happened on Monday night. If you remember, I was supposed to sub a class at the Wellington BSC on Monday night at 5:30. The class was supposed to be BodyPump, but no BodyPump instructors were available to teach, so the permanent instructor got special approval for a format change so that I could teach the class. I had a great supersets workout all planned out, with only minimal cardio since the class is not used to cardio and I was so excited to finally get to sub at that gym (it’s huge, new, awesome and 5 mins from my apartment).

Well, I got there and had my bench and bar and weights all set up, and I was starting to talk to a few members about the slight format change and then all of a sudden, this lady comes running into the room, still in flip-flops and throws her sneakers on MY bench and runs to the stereo going “few I have 1 minute to spare!”. Clearly, I am very confused and I tried to explain it quietly to her, but she was a very vocal, overly expressionate (I don’t think that’s a word, but I am making it up because it fits well) person who felt the need to make the whole thing a bigger deal than necessary. To make a long story short, she was claiming that she was supposed to sub a 5:30 spin class for Nicole. News flash, lady, there is no 5:30 spin class at this gym on Monday’s and Nicole teaches at Central on Monday’s. Anyway, this lady tells the whole class that she has been teaching for “a million years” and asks then asks them if they wanted Pump or “whatever she is going to teach” (pointing at me). Obviously it made more sense for her to teach the real format of the class, but what bothered me is that she just came in and took it from me! And then kept bringing it up all class and was totally inappropriate (throwing her bar down, picking out and picking on the new people, calling light weights “baby” weights, etc.). ANYWAY. Vent over. Instructors- have you ever experienced something like this? Class goers- have you ever had an instructor like this?!

Ok. Let’s get to the workout. I want to do a recap of the discussion from last week’s post on Compound vs. Isolation Exercises, but I haven’t had a chance to spend time put something together… it will come, though! It’s almost ironic that I am posting today’s workout since I just got over telling you how I am loving isolation exercises more than compound exercises at the moment. What can I say? When I can only pick a few exercises to do in a class, I want them to include as many muscle groups as possible! This workout surely did that.

Compound Exercises and CrossFit cardio

Most of this workout is fairly self-explanatory, but if you have questions, obviously ask in the comments or shoot me an email! Ab Roll-Ups might be new to you as they were new to me… Thank you, Women’s Health 🙂 Here’s the explanation and picture for the move: Ab Roll-Up. This is a super tough move for your legs, as it’s so much harder to go from seated to standing, but only using your legs, than you’d think! Make sure you’re not rolling too far on your back so that you’re crunching the back of your neck; only roll to about your shoulder blades/meaty part of your upper back. These ended up taking much longer than I had anticipated, so for the 2nd round, they did just 12 and 6 of each and the last round was just 6 of each.

I ended the class with low and high mountain climbers (4 high knees, then drop down and do 4 mountain climbers. Again, thank you Women’s Health) for 2 minutes and more ab work.  I liked this workout because it included so many different things and my legs literally felt like jello by the end!

Questions for you: What is your biggest pet peeve about instructors (I won’t be offended!!)? Do you like it when they try to make funny jokes when they aren’t funny? What’s your most favorite “new move” as of late?

Exhale Spa: Core Fusion Fest

A few weeks ago, I received an email from someone at Women’s Health inviting me to join them for a Core Fusion class at Exhale Spa.


Umm, twist my arm, will ya? It’s well-known that I love all things health and fitness related, so of course I said yes! In addition to my love of working out, I love to take new-to-me classes, because they are always humbling. I may be able to Kickbox for an hour no problem, but Core Fusion Cardio for an hour? An entirely different story!

Anyway, May 22nd was “Fusion Fest” at Exhale Spa- how fun?! I signed up for the 7:45am Core Fusion Cardio class with Chrissy Snyder.


From their website, here is how they describe the class:

core fusion cardio

Sweat it out in this barre-less, fat-blasting cardio class, designed to sculpt and tone your entire body. Consisting of weights, mountain climbers, karate kicks, speed skaters, flowing yoga poses, and an ab sculpting series, this high-intensity class followed by a calming cool finish will leave you feeling energized and strong. Kick your heart rate into high gear with this non-stop, endorphin-filled hour. Open to all levels.

Well, I’d say that was a perfect description! I wish my heart rate monitor worked, because I’d love to see that stats on what I burned for calories and what my average heart rate was in the class. It felt HIGH the whole time! Mountain climbers after mountain climbers after mountain climbers, and lots of push-ups squeezed in between and then the legs and weights! My goodness. My legs were absolutely BURNING during the lunge portion of the class. I actually had to take multiple breaks.

012(Sorry for my blurry pics, I was trying to be stealth and fast!)

Chrissy did a wonderful job speaking clearly throughout the class without fumbling her words. She was incredibly encouraging and I really liked how she counted out loud the whole time because personally, I like knowing how much longer I have… it helps me push through the pain! She also remembered my name right away- big plus in my eyes! As an instructor, this is something I am constantly working on because I think it makes people feel really good when you remember their name and refer to them by name throughout the class.

We worked through “sets” throughout class. The first set was primarily mountain climbers and push-ups, and from there, we focused on upper body, lower body, kickboxing (umm hello. loved this!!), more mountain climbers and push-ups and ended with great core work. Mind you, we did cardio throughout the WHOLE class. I have never done so many mountain climbers! My shoulders will be screaming tomorrow. A lot of the poses were yoga moves, too, which felt great.

011Going into the class, I wasn’t sure what to expect, but I think the class exceeding any expectations I could have had! I loved that the cardio was relatively low-impact… my poor joints need that. By the time we finished our core work, I was more than ready to shower and eat!


The locker room at Exhale was absolutely beautiful. I loved the products and the fact that they had everything you could ever need: towels, robes, slippers, combs, hair gel, deodorant, lotion, shampoo, conditioner, razors, shower caps, q-tips. Seriously, they didn’t miss a thing!

016I was so happy that I took the morning off from work today so I could have as much time as I wanted in the locker room! It’s always such a nice change of pace from the usual locker rooms I am in 🙂

After I was showered and lotioned up, I checked out my swag bag:

022There were coupons in there for future visits, and I can absolutely guarantee I will be going back. I also want to look into the Sports Massage that they offer as I think that would be super beneficial for my sore and overworked muscles!

Big, big, BIG thank you to Women’s Health and Exhale Spa for inviting me to such a wonderful event! I received such a warm welcome from Samantha and Chrissy and all of the other employees… Can’t wait to go back!

Questions for you: Have you ever done a Core Fusion class? What’s your favorite thing to find in a locker room? Favorite thing about trying a new class?