Pinterest WOD {workout of the day} #1


Since the beginning of the month I have been inundated with emails asking if I would revive my Pinterest WOD (workout of the day) for a few years ago. I loved the idea have been wanting to do it for a while but I kept waiting for my personal life to slow down a little…haha like that’s really going to happen! So today is the perfect day to start it!

Not familiar with my Pinterest WOD? Each day I will post one of my favorite workout that I have found and use from Pinterest! Some maybe for one targeted muscle group whereas other may be full body, with or without weights. I love doing these because it gives myself and so many others the push we need to step up the game, get motivated, stay motivated, be consistent, or give that daily burst of energy…really there are so many positive changes that come with a daily workout, whether it is long or short 🙂

Just a few things before we get started:

  • Push your body, but know your boundaries make sure all workouts are being done safely.
  • Increase or decrease the weight based on you fitness level
  • Increase or decrease reps to fit your fitness level

Let’s get to it! Here is our first Pinterest WOD!


Ok the first thing you probably noticed is the image above does not tell how much weight to use. That’s ok, because we need to do what is right for our bodies, this means the ball is in your court to decided how much weigh to use. Don’t have bar weighs? No problem, I have been using my dumbbells and they work awesome!

I LOVE that this work tells you many reps and sets you should do your specific fitness level {on the top righthand side of the header on the image}

Here are a few tips:

  • If you are a beginner I would recommend using 3-5lbs weights to start and go from there.
  • Do not push yourself into using heavy weights that you are not used to, work up to the heavier weight.
  • Know your body, stop if it hurts {meaning a different pain than just sore}.
  • There is no shame is starting with a heavier weight and switching to a lighter weight.
  • Unless you are advanced don’t go beyond 15lbs dumbbells {you don’t want to injure yourself or cause pain outside of the DOMS you are used to, if any} Read more about DOMS {Delayed Onset Muscle Soreness}


Thank you BodyRock.TV for this awesome workout {psst there are a few more I will be sharing later on!} and to ACSM for the DOMS information!

Don’t forget to grab my workout printable. Click to image to DOWNLOAD !


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