We are wrapping up our first week of summer break over here and it has been jam packed! One of my goals before this second baby arrives is to get out of the house as much as possible with Zoey since I know we are going to be sticking close to home for a while in the coming weeks. Between pool time, museum visits, lunch with friends, and grocery shopping a weekday (so relaxed), we have been having a blast. You can follow some of the fun over on Instagram if you want to keep up with more of our day to day activities. What summer activities do you look forward to the most?

At 38 weeks pregnant right now, this is the longest I have ever been pregnant since Zoey was born just before we hit 37 weeks. While I am thrilled that I was able to run and workout up until this point, I have definitely reached a tipping point where the thought of adding more weight to my body in a strength workout sounds very unappealing. Apart from chasing around Zoey, occasional morning solo walks, and doing some light, pre-natal yoga (thank you YouTube), I am not doing much for fitness right now. It is all about listening to your body and giving yourself grace and space to change your routine as needed. It does mean I am dreaming about harder workouts, longer interval runs, and upcoming races though!

That being said, I still wanted to share a Friday workout with you all in the form of this Playlist Sweat Fest Workout. While this full body workout does ask for a dumbbell, you could modify it to not need any equipment. What I love about this one is you get to pick the music, which helps keep you motivated throughout, and it keeps you moving through core, strength, and cardio building moves.

What song would you add to your four song playlist?

Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.

You can also check out my must have workout resources here. These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.

Playlist Sweatfest

Choose 4 of your favorite songs (about 4 minutes each). Get through as many rounds as possible of each set for each song you listen to.

Song 1 & 3:

• 10 Walking Planks
• 30 Toe Touches
• 10 Dumbbell Snatches

Song 2 & 4:

• 12 Plank Jacks
• 12 Woodchop Jumps
• 10 Deadlifts with Twists

If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.

Walking Planks

• Modified: Hold a regular plank, or rest hands on an elevated surface like a step, chair, or wall.
• Advanced: Elevate or stack feet.

Toe Touches

• Modified: Step between touches and lower height of the step.
• Advanced: Raise your arms straight over your head with elbows to ears.

Dumbbell Snatches

• Modified: No weight, just touch the ground and then raise hand over head. Rest a hand on a wall or chair and lower height of your jump.
• Advanced: Low squat when you touch your weight to the ground. Raise to toes at top of move.

Plank Jacks

• Modified: Hold a push up position with hands elevated on a chair or bench. Step out and back in with each food rather than jack.
• Advanced: Per one jack, follow the pattern of raising up onto left hand, right hand, down to left elbow, down to right elbow. This should take 4 jacks to complete one set.

Woodchop Jumps

• Modified: No weight. Step out to the side rather than jumping.
• Advanced: Hold a light weight in each hand rather than one weight in both hands.

Deadlifts with Twists

• Modified: Regular deadlifts, no twist.
• Advanced: Stand on one foot.

Let me know if you try it out and how you liked it!

More full body workouts to try:

• Cardio-Strength Body Busting At Home Workout 
• Seconds Strength Full Body Workout
• Bodyweight AMRAP 30 Workout

What song would you include on your playlist for this workout? 

Get your 5 Week Health & Fitness Plan complete with daily workouts, a weekly nutrition focus and daily mindset questions here. This plan has everything you need to see real results in your health and fitness goals!

Brooke Selb

I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.