Knock ‘Em Down, Build ‘Em Up Workout

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

Fit + Fueled

An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.
Get all the tools to take your physique into your hands. Over six-months, you’ll transform your life, mindset, and body in this program that’s part-course, part-coaching, and part-community.

Good morning! Happy Friday! I have a delicious breakfast and a full-body, butt-kicking workout for you this morning!

A delicious breakfast: Greek yogurt mixed with defrosted frozen blueberries, sliced almonds, and French toast granola from Nature Box and an iced decaf almond latte.

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A full-body, butt-kicking workout: Knock ”˜Em Down, Build ”˜Em Up Workout.


One of many basement workouts to come!


For this workout, the only equipment you need is a set of medium-to-light weight dumbbells. (There’s a lot of reps!) I also used a Bosu for the Burpees and did Squat Thrusts on it as a pregnancy modification, but if you’re not pregnant, enjoy those Burpees!

As for the rep scheme, here’s how you do this workout: Start with 12 reps of each exercise and then “knock ”˜em down” one rep at a time for each set. So, for example, you’ll do 12 Burpees, 12 air squats, 12 front raises, 11 Burpees, 11 air squats, 11 front raises, and so on. When you get to 1 rep of each of these exercises, you will “build ”˜em up” all the way back up to 12 reps of each (i.e. 1 Burpee, 1 air squat, 1 front raise, 2 Burpees, 2 air squats, 2 front raises and so on.) By the end of the workout, you’ll have completed 155 reps of each exercise. Happy sweating!

Note: Please consult your doctor before starting a new exercise program.

Health News & Views

Now that I’m approaching my third trimester, I’m starting to feel just how pregnant I really am””especially when it comes to working out. Obviously, my growing baby bump and extra weight make my usual workouts more challenging, but I pay close attention to how my body feels from day to day, which has helped me stay active throughout my pregnancy so far. (Though I have had to tweak my routine”¦more on that below.)

Nowadays, it’s well established that women who were active before getting pregnant can safely remain active. But, of course, every woman’s pregnancy is different and you should talk to your doctor about your current habits or before starting a new exercise routine. That said, here are 7 things you need to know about working out during pregnancy.

7 Things You Need to Know About Working Out During Pregnancy


Mal and I are heading to New York City! Enjoy the weekend, friends!

P.S. Be sure to enter my giveaway to win some goodies from Cascadian Farms!

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