Sometimes you’ve got to shake things up in order to shake things off. If you want to smile and sweat big time, get to the gym and try this workout. It will get your heart pumping, take your mind out of the “I just can’t do this anymore” rut and assure you that you are, indeed, strong enough to take on what the universe might throw at you.

Go to the free-weight area. Find a plyo box, kettlebell, and a medicine ball. You’ll also need to find a stretch of floor space where you can run 10-25 yards. This workout includes speed, agility, strength, and power! It will take about 20-30 minutes. Take rest breaks to reset. If you don’t want to run and jump, then walk and step! Most importantly, have fun!

Turn a Bad Day Into a Bada$$ Day With This Hardcore Workout

Jump Rope:

Speed jumping with a rope can get your endorphins flowing! 3 minutes.

Kettlebell Swing:

The thing about kettlebell swings that can make you feel particularly strong is that the dynamic power movement is doable with a respectable, attention-getting amount of weight. While you might wield 8-pound dumbbells when you normally work your shoulders, you might be able to execute a set of invigorating kettlebell swings with a 30-pound iron orb. 30 reps.

Box Jumps:

Plyo box jumps are bad a$$, but good fun. Stand behind the box with your feet about shoulder-width apart. Bend your knees and swing your arms to propel you up to the top. Step off the back. 3 sets of 10.


Take up some space in the free weight area and use two benches for once! Place your hands on one bench and your heels on the other. Keep your legs mostly straight and bend your elbows to do some intense tricep dips to wake-up the muscles on the back of your upper arms. 3 sets of 15.

Dash and Drop Drill:

Find a straight away. Run half the length. Drop and do two push-ups. Run the rest of the length. Turn around and sprint back to start. 10 reps.

Jack Push-Ups:

Step toward the front end of a bench with your feet straddling it. Get into a plank position. Do a powerful plank jack to snap your feet up to the top of the bench. Pump out two awesome push-ups, then jack down and repeat. 3 sets of 5.


Try frowning when you skip. Studies say it can’t be done. (JK!) Use the area you did for running. Skip the length, then jog back. 10 times.

Med Ball Toss and Run:

Throwing heavy objects is fun. (The universe knows that. Why else would it throw so much weight your way?) Get revenge! Pick up a medicine ball. Sit down on the ground without using your hands. Throw the ball as far as you can. Get up without using your hands. Run to get the ball. Return to start. If you want more of a challenge, try getting up and down on one leg only. 3 minutes.

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