Category : Exercise Library

Home/Archive by Category" Exercise Library"

Jump Rope Workout

The benefits of jumping rope include burning calories, better coordination, stronger bones, a lower injury risk, and improved heart health. This workout is a combination of strength and cardio. You can use bodyweight, free weights, bands .. or anything from your home; such as soup cans or water bottles. ** I am adding this workout into my current program. 2 days per week; Tuesday & Friday **

Jump Rope Workout

Complete each exercise for 40 seconds. Rest 20 seconds. Move to the next exercise. Complete circuit 1-4 times. Take breaks as needed. Keep good form. Listen to your body! Videos of each exercise at bottom of the workout.

  • Jump rope warm-up 3-minutes
  • Reverse Lunge
  • Curl + Upright Row
  • 2-Minute Jump (100-200 jumps)
  • Squat + Deadlift
  • Push Up + Bear
  • 2-Minute Jump (100-200 jumps)
  • Side Lunge
  • Reverse Fly
  • 2-Minute Jump (100-200 jumps)

Begin with 1 circuit (about 15-minutes) and increase each week … 1-4 circuits total.

  • Core and Stretch: Video on Youtube …. after completing your circuit(s)

Alternating Reverse Lunge
Upright Row Bicep Curl
Squat + Deadlift
Bear + Push-Up (can also do push-up on knees)
Side Lunge
Reverse Fly

**Consult a physician before beginning any exercise. Workout at your own risk. Modify as needed.

Do you need help staying on track or want to know exactly what to do? Online training & customized programs are available. Access to app with workout videos, descriptions, 4-week workout calendar & more. Contact Missy to get started.

Continue Reading

5-Day Plank Challenge

I often post free content, tips, recipes, challenges, workout videos, etc on my Facebook Page. This is a 5-Day Plank Challenge that I did last year. I posted each video below and wanted to collect them onto one page so you can do each day …. and repeat whenever you’d like to do more!

Day 1 of 5 – Plank Challenge: Today’s video is longer because I wanted to explain modifications and plank form. Most will be under 2 mins.

Day 2 of 5 – Plank Challenge: Today is one of my favorites… strength & stretch combo.

Day 3 of 5 – Plank Challenge: Today we get strong with side planks

Day 4 of 5 – Plank Challenge: Another strength and stretch combo!

Day 5 of 5 – Plank Challenge: We are putting it all together for a plank combo!

CONGRATULATIONS! YOU DID IT! Thank you for joining and connecting here on my blog … and on Facebook! Please reach out if you have questions or need more help or services. ~ Missy

Disclaimer: As always, please consult with a doctor before beginning any exercise regimen. By performing any of these workouts, Workout with Missy is not liable for any injury.

Continue Reading

May Workout

May Workout is a quick workout that can be done at home or the gym. It includes strength training, core and balance work.

This workout can also be modified for beginners. If you have any questions, please contact me and I’m happy to help.

*Warm-up 5-8 minutes before beginning. Cool down and stretch when done.

  1. Sumo Squat, 12 reps | hold squat and complete 12 upright rows
    • Keep weight in heels (not toe), knee over ankles. Relax neck with upright row and only chest level (not to face)
  2. Bentover Row to Tricep Kickback, 10-12 reps – Complete one arm and then switch
    • Keep back flat (not rounded), squeeze shoulder blades together, row up. Hold elbow at 90 and extend arm
  3. Burpee with Overhead Press, 10-15 reps
    • Keep core tight
  4. Standing Superman, 10-15 reps – Complete one side and switch
    • Keep standing knee slightly bent, glute tight, extend arms and leg, then engage core to return upright
  5. Front and Side Shoulder Raise, 10 reps
    • Keep abs/core tight (don’t use lower back), arms go shoulder height (not above) and controlled
  6. Elbow Plank and Stretch, 30 seconds each
    • Elbows under shoulder, engage abs/core, body aligned and hold. Complete with stretch!
  7. 1-3 sets of the entire routine. All moves can be modified for beginners and can be accomplished without the ball.


I like my workouts to be quick and effective. As a busy mom and professional, I don’t want to spend hours in the gym. I also like variety but consistency. Meaning, I can’t do the same workout every day, all month (I’ll get bored!) but I like to have a consistent schedule for 3-4 weeks and then change.

My workout plan for May:

Monday: Insanity Max:30 or PIYO
Tuesday: Strength Workout (video above)
Weds: Cycle & Core
Thursday: PIYO, Walk or off day
Friday: 50-minute Cardio
Saturday: Strength Workout (Video above)

My plan will fluctuate but this is the goal, and with a plan I will be more successful! And, don’t forget to keep your nutrition in check. My clients have learned through our coaching program …. abs are made in the kitchen! We can workout and feel strong but if we aren’t eating well then we won’t see the changes that most of us want to see!




Disclaimer: As always, please consult with a doctor before beginning any exercise regimen. By performing any of these workouts, Workout with Missy is not liable for any injury. 

Fitness Walking Workout

Fitness walking is a great workout. If you want to burn more calories, improve strength and add some variety then give these a try during your next walk!


* Warm-up 5 mins
* Walk 2 minutes and then complete one strength move (see below). Walk another 2 minutes, complete strength move, etc.
* Continue this cycle until you’ve completed all strength exercises.

  • walking lunges (20 total)
  • Squat (15-20)
  • Leap jumps (12-15)
  • Plank (hold 30 seconds)
  • Inch worm (10-12 times)

Repeat 2-3 cycles so your walk is between 30-45 minutes