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Good afternoon! The weekend is finally here! Before you kickback at your local coffee shop with the latest edition of Real Simple and a Pumpkin Latte, (oh, is that just my idea of a fun Friday?), how about a good workout? I know, it’s the weekend and your body wants to be in relax mode, but don’t sabotage all of your hard work from the week!

Speaking of a Pumpkin Latte, I entered the Pumpkin season craze by purchasing a Nonfat Misto with 2 pumps of Pumpkin Syrup at Starbucks this morning. Just enough flavor but not too sweet. I’m sure the Barista’s think I’m a coffee snob but I don’t like my coffee too sweet and 4 pumps is what they put in a normal Latte. I also don’t like Latte’s as much because it’s all milk. Misto’s are mostly coffee, lower price and less milk. I like how they call it “Pumpkin Sauce”, yum.

Fitness

As promised here is your “Total Body Strength & Cardio” workout.

I mimicked the Jillian Michaels 3-2-1 (3 minutes of strength, 2 minutes of cardio, 1 minutes of abs) routine but changed it to 30-20-10. You will do Part 1- two times before moving onto Part 2 and completing it twice. Make sure to warm up for 5-10 minutes and cool down and stretch for the same. I definitely felt the burn on this one and my heart rate was up and pumping!

*Hold a challenging weight or medicine ball for the Side Lunge with Rotation and Russian Twists. Hold two dumbbells that challenge you for the Squats. (I used 20lb dumbbells for these workouts.)

***Edited to say: I forgot to mention this workout took me about 22 minutes total if you wanted a rough estimate of how long it would take.

Turn on this upbeat song by Pitbull and work it out! I love working out to Pitbull because the beat of his songs are always so upbeat! I hope you enjoy.

What is your favorite song to workout to?