This Workout Is Definitely a Burner

Mastermind Weekend 1/16

Hey there!

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.


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.

This post is sponsored by Fitfluential LLC on behalf of Reebok as part of the Body After Baby series.

Ooooooh, boy. This workout is definitely a burner””meaning that it will smoke your lungs and muscles. It’s a challenging one for sure!

For equipment, I used a 15-pound slamball, but if you don’t have one, you can use a medicine ball, dumbbell, or any sort of weighted bar instead. It took me close to 7 minutes to finish this workout, and I was totally spent by the end. Boom. Love that. And you could easily do this workout during naptime or in the middle of your living room when you don’t have a lot of time to spare and still get an awesome workout!

The rep scheme for this workout is 21-18-15-12-9-6-3 (total reps for each exercise).


The movements are weighted Thrusters + Mountain Climbers””a nice, little couplet that will kick your butt! Haha!

mountain climbers

Outfit: CrossFit Training Jaquard Jacket/CrossFit Chase Capri/Z Goddess Glitch 

How to do this workout: After warming up, do 21 Thrusters followed immediately by 21 Mountain Climbers. Then, move on to 18 Thrusters and 18 Mountain Climbers and so on (15, 12, 9, 6, 3). If you want more of a challenge and a longer workout, once you perform 3 reps of each exercise, work your way back up to 21 reps of each.

I hope you like this one! Happy sweating!



  1. Thanks for this post!

    I work at home but have been too ridiculously busy (and exhausted!) for any formal workouts lately. This is PERFECT for me to squeeze in during the day!

  2. I love that this workout requires minimal equipment and can literally be done anywhere in less than 20 minutes. A good one to put on the list whe. Traveling!

  3. Hey nice job with those knees out on your thruster! =) This looks like a burner for sure and everyday is a good day to get some squatting in.

  4. I look forward to doing this post-pregnancy! Definitely saving it because 7 minutes is a wonderful MAGIC number of getting a great workout in;) No excuses!

  5. This looks like a great workout! I will definitely save this one. My boyfriend and I are currently doing the Fort Strong workout challenge for October and it is kicking my butt! But in a good way!

  6. When I read this workoutworkout, even despite the name, I thought it looked good and not so hard…man was I wrong, I was sweating and panting by the time I finished! Quick and productive, my favorite type of workout!

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