Thursday's Thriller Workout

Many have been asking for a new workout and here is one that you can use this week! I call it the Thursday "Thriller" Workout.  You can do this one at your own pace.  If  you are advanced, dial up the intensity by moving a little faster and going longer each time you repeat the set. Have fun, get in shape and build strength!  Go to ROCKMYRUN and get the "Flashy and Fresh" mix to make your workout complete!

*Before any workout consult your doctor to make sure that you are clear to get moving!


  • 1 minute Run in place
  • 30 Jumping Jacks
  • 30 second arm circles forward
  • 30 second arm circles backwards
  • 30 second Run in place
  • 10 Jumping Jacks
 Bear Crawl

Bear Crawl

 Arm Punches

Arm Punches


Repeat Workout 2 times or for a SUPER SWEAT do it 3 TIMES and add 5 to each exercise EACH TIME!

  • 10 Body Squats (advanced jump)
  • 10 Bear Crawls Forward 
  • 20 Arm Punches (knees soft, punches are should height, use force)
  • 10 Bear Crawls Backward
  • 10 Lunges on Right Leg
  • 10 Lunges on Left Leg
  • Run in place 20 seconds
  • REPEAT and add 5 to each exercise

**You can add 5-10lb plates with the arm punches, lunges and squats if you need more of a challenge.  It's your workout...Let's Get It In!




Nicol Hodges

Nicol Hodges aka "Nic" is fitness professional (NASM, CPT/PES) and product designer living in San Diego, CA. Nicol's athletic background started in her hometown of St. Charles, MO where she earned her 400m state ranking 3 years in a row. Later, at the University of MO, Columbia she earned 8-Big 12 Track and Field titles and a championship title. Nicol currently continues her love for running by competing in local and national running events.