Total Conditioning Xtreme Workout

When I worked at Lifetime Fitness, almost eight years ago, they offered a class called TCX (Total Conditioning Xtreme). TCX was my favorite class to teach and take. It was the perfect blend of strength and cardio for 60 minutes.

I like to go through my old workouts from time to time and came across this workout from when I was teaching group fitness at Lifetime. If you don’t have a step you do all the exercises on level ground. The only other thing you will need is a set of heavy and medium weights.

The workout features six different sets of exercises. For set 1 do the pushups, sit-ups, and burpees, and then rest for 30 seconds before doing another round. Once you have finished all three rounds rest for 60 seconds before starting the next set.

This entire workout should take an 45 minutes to an hour to complete. If you only have 20 or 30 minutes pick several sets for a modified version of this workout.

If you really want to challenge yourself perform each round at a different tempo. Tempo is the time your muscles are working under tension and is the rate or pace each exercise is performed. This gets hard fast. For example if I were teaching this class and leading the pushups I would say ” Let’s lower down for a count of 1 2 3 4 and come back up with a count of 1.” The next round I could switch that up and lower for a count of 1 and come up with a count of 1 2 3 4.

I would love to know if you try this workout and what you think. Have a great day and thanks for reading.


Leg Day Workout & Promix Protein Puffs

Happy Christmas Week! Fa la la la la la la la. That is pretty much all I got left in me at this point. I am so excited for Christmas because this last week, and let’s be honest, this last year, has just been a little stressful.

I am so thankful that I have been able to be consistent with my workouts this year because working out has been a huge stress reducer. I am also thankful for the wonderful community at Fit Women’s Weekly Live because honestly I am not sure I would be able to do these workouts at the intensity I have been doing them on my own as they are written. But doing them virtually and live has been such a huge motivator to make some time for myself during the day and sweat.

Here is one of the workouts I did last week…

It was a doozy but I was so proud I got through the entire thing + the finisher.

With the consistent exercise I have been doing this year I have been trying to make sure I am getting enough protein. As much as I would love to say all my nutrition comes from real food that is not the season I am currently living in. I typically do not eat enough protein and I am always on the lookout for products that are quick and effective to help me reach my daily goal.

Promix recently sent me some of their Protein Puffs to try. I have been adding them to smoothies, yogurt, and oatmeal. It has been a nice and easy way to add in 10g of protein.

How much protein do you need? Find out with the Promix Protein Calculator! My goal is to get close to 128g a day with a max of 45g coming from supplements. If you try the calculator you can get 15% off your first order from Promix.

They came in handy this weekend because I somehow managed to dislodge a filling while flossing. Ugh. I have stuck with really soft foods that wouldn’t require chewing and have been adding these puffs in every smoothie.

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I am really looking forward to the upcoming week with my husband and kids. I can’t remember the last time Josh had off Christmas Eve and Christmas Day, he is usually working one of those. I am so thankful!

We are celebrating Christmas at home this year with only the six of us. I have already purchased all our food and made homemade pizza crust this weekend for Christmas Eve. It took 3 hours Saturday morning and it was totally worth it to make them ahead of time.

The pizza was a tradition I had growing up and we have never been able to do it with our kids on this day because pre-COVID we were bouncing back and forth between family celebrations.

In case anyone is interested I use this recipe. I roll each crust to 6 inches and pre-bake them for 5 minutes. Once they are cool they go into the freezer until we are ready to use them.

Thanks for stopping by the blog and I hope you have a blessed and healthy week ahead. Merry Christmas!


Leg Day Kettlebell & Mobility Workout

Well friends, it has been a week. Between the election, our air conditioner going out, and homeschool, I am so happy it is Friday! We are taking our second week off of school for Fall Break next week. Sometimes you have really good ideas and this was a really good idea to save a week because the weather is supposed to be actual Fall weather and I am ready for it. We took a week off at the very end of September but it was still hot outside.

And speaking of homeschool the kids finished their ELA curriculum for the semester this week. I am so proud of them, and me! We are still going to be reading, spelling, and writing until Christmas but it is nice to have this portion of their work done. I am using the same program as their elementary school but I must have paced it differently so we finished it up this week, all 15 weeks of lessons, done. Yay!

My workouts this week left me unusually sore. Which I take as a good sign that I am challenging myself. So here is one of the workouts I did this week with Fit Women’s Weekly Live. I used a 44 KB for the swings, squats, and deadlifts and was so proud of myself. Between the warm up and 4 rounds of this it was the perfect 30 minute workout to start my day.

If you decide to try this the 30 seconds squat holds are without weight, as are the last 3 exercises. For the swings, squats, and deadlifts use a heavy weight or KB and perform 10 reps for 2 sets before moving onto the next exercise.

When you finish all these exercises rest for a minute and then keep repeating for up to 4 rounds. I was dripping sweat and so glad when it was over but so proud of myself for sticking with the 44 pounds KB.

And now I am logging off and into the weekend with the same plans we have had basically all year. Staying home and playing outside as much as the weather allows. Thanks for reading and have a great weekend!