Quick But Killer Workout for Home or Gym

Hey guys! Gonna be honest, I just haven’t felt like working out at all this week.

I’m coming to terms with how long it’s going to be until I can run free again, and also how much of an uphill battle it’s going to be to get back into distance running shape when I can.

That’s all okay. It’s not like I’m the first person in the world who has had to come back from injury.  I just needed a minute to take it in and sulk. Now I am choosing happiness. Or at least I am tweeting out happy quotes every morning :). I am selecting one quote each morning to make for my mantra throughout the day!

Last night I decided I needed to get it together and at least do a short workout. I went with this routine from Carly Rowena:

A post shared by Find Your Fit ✨ (@carlyrowena) on

Honestly I chose this workout because it only has three exercises in the routine. I thought it would be easy. HAHA!

-12 lunge side twists (each side)
-12 plated wood chop (each side)
-12 plate press

Carly recommends seeing how many sets you can do in 12 minutes but I didn’t give myself a time limit.

All you need for this workout is a plate or a dumbbell. I would recommend a plate as I think they’re easier to grip with two hands since they are slightly wider. A part of me thought “hey why not use the 35lb plate?”

After one set I downgraded to the 25lb plate for the rest of the workout :). Those plated wood chops work your arms GOOD.

I ended up doing three sets of the workout as written, and then because I felt like I wanted a bit more of a leg workout I added on two more sets of the plated press.

For the last two sets instead of just a little dip I dropped them down into a full squat.

When you get to about rep 8 or 9 in your set and you’re on the down side of the squat, lifting that plate all the way back up over your head seems like QUITE the journey!

I actually really liked this move though. It felt like it got my whole body into it. I’ll definitely be incorporating this into my normal workout rotation.

Cecil chilled in the gym with me scanning the perimeter and making sure the house is secure.

BTW I recently bought these:

What’s not to love about them? They were only $4.99 at Home Goods. Steal of the century.

What’s the last thing you got a good deal on?
How was your last run / workout? 

PS: I’ll be uploading a vlog this weekend – please click here to subscribe to my YouTube channel so you get a notification when it goes up! 



  1. June 29, 2017 / 5:02 am

    Sounds like a tough workout! I know not running is tough but you will be back out there before you know it!

  2. June 29, 2017 / 7:41 am

    You’ll definitely make it through this injury! I met a woman last night at a group run that had compartment syndrome and the surgery worked! It sounds like a tough injury, but you’ll definitely get through it (take it from the person who is ALWAYS injured).

    That’s a pretty tough workout. If i am going to be honest, I really don’t do hard stuff with weights. I just don’t even know what to do and I end up unbelievably sore the next day. Lately PT has been making me do tons of core work and weight training, so I guess I have that! lol

    • Kristina
      July 3, 2017 / 11:24 am

      That’s so reassuring to hear! I’ve heard from a couple people who had had the surgery and have gotten back to running pain free. Of course I’m terrified that I’ll have the surgery and it won’t work, but I understand the compartment syndrome test is really accurate. I’m counting down the days….

      I know what you mean! My legs weren’t sore after this workout but my arms were sore for like 3 days!

  3. June 29, 2017 / 10:04 am

    Kristina, you are SO FREAKING STRONG! I am glad we both like lifting. It’s not the same us running, but it keeps us sooooo healthy when we are unable to run. Ooh I can’t wait for your vlog! I should go to homegoods to find stuff for my back patio!

  4. June 29, 2017 / 11:11 am

    My running has been less than stellar lately. In fact, they have been downright “unpleasant”. Glutes & hammies of course. My daughter wanted to do the kettlebell workout from Carly that we did earlier this year. She’s got some good workouts!
    I wish I could do leg exercises! I did a core workout on Tues and am still sore from it. I need to do it more often for sure!!!

    • Kristina
      July 3, 2017 / 11:27 am

      Oh nice! I’m glad she liked that kettlebell workout, it is a good one! I need to buy some actual kettlebells. I do that workout with dumbbells but I’m always afraid I am going to send them flying through a wall! 😀

  5. Susan
    June 29, 2017 / 11:34 am

    Way to hit the weights, girl! I was out of running for 85 days and I gotta say, if you keep your body strong it won’t be THAT bad. I promise! Now, I am not a distance runner but I could be back at my normal 3-5 milers now (and I am just recently back) except I am being extra kind to my newly healed tendon. I am just doing my best to consider myself a new runner and cutting my workouts at 30 minutes. Just keep moving your body each day and keep your chin up. When you need to vent/whine I am HERE for you! Seriously. It’s very fresh in my mind so I can relate to what you are feeling. You got this. Day by day (sometimes minute by minute…)

    • Kristina
      July 3, 2017 / 11:29 am

      Oh Susan that’s so good to hear that you could already be back to your normal 3-5 milers. I am so worried that after 5-6 months off I won’t even be able to run a mile! I know that’s probably totally crazy thinking. After running for 5 years I should have a better base than that, but I am so worried about the unknown. I need to just let it go and see what happens!

  6. July 1, 2017 / 6:04 pm

    I love your pot holders! Home goods is so fun. I was just in there earlier today actually 🙂

  7. July 16, 2017 / 5:56 am

    Yes, it definitely sounds like a tough workout plan, but well.. those are the best! Not usually effort comes with results, but gym is one of those places!