Spring Into Fitness

Forget in like a lion and out a like a lamb! Why? Because spring is calling, you have to go. (Yes, that was a Scorpions reference. If you caught that, you’ll probably catch more lyric references to follow.

Whether it is early morning and the sun comes out or a rainy day, here are four workouts to rock you like a hurricane this spring. Are you ready, baby?


1. Lucky 13 Workout – 13 minutes to complete as many rounds as possible doing 13 reps of each exercise; you use the plate for all exercises. If you set the plate down, you are the “lucky” winner of a penalty of 13 jump squats to be done immediately. 

What you need: 1 moderate to heavy plate 

Indoor and Outdoor Version are the same

  • Supine plate press
  • Single leg deadlift on one leg
  • Plate overhead lunges alternating legs
  • Single leg deadlift on one leg

2. 30 for 30 Workout

 What you need: Arc Trainer or treadmill if indoors and somewhere to run if outdoors.

Indoor Version

:30 maximum effort at the incline and resistance of your choice at a fast pace followed by :30 of active rest. Be sure to reduce your incline during your active rest time, but if on the Arc you can leave the resistance the same for the entire 30 minutes.

Outdoor Version

:30 sprint or fast run followed by :30 light jog or walk for active rest. For a little variation make it a side shuffling jog to loosen up your hips.


3. Ascending Descending Ladder

What you need: 1 non bounce slam ball for sit ups/slams and 1 mat for supermans/pushups

Indoor and Outdoor Version are the same

  • Ball Slams
    • 20-15-10-5
  • Pushups
    • 5-10-15-20

(20 ball slams, 5 pushups, 15 ball slams, 10 pushups, and so on.)

Take a two minute break, and then finish with:

  • Sit ups with slam ball
    • 20-15-10-5
  • Supermans
    • 5-10-15-20

4. Run, Rep, Repeat

What you need: treadmill if indoors and somewhere to run if outdoors

Indoor Version

Run 2 miles total on treadmill, and stop every .25 mile to do 25 squats and 2 burpees. The workout will end with the 25 squats and 2 burpees.

Outdoor Version

Run 2 miles total and stop every .25 mile to do 25 squats and 2 tuck jumps. The workout will end with the 25 squats and 2 tuck jumps.


Feel free to YouTube any exercises you are unfamiliar with. All the exercises listed are the common names.

I hope you enjoy the workouts, warmer weather, and maybe a playlist inspired by “Rock You Like a Hurricane.”

Erin Gray

About Erin Gray

Erin Gray is Co-Owner and Manager of 865 Fitness. She is a CrossFit L-1 trainer, CrossFit Kids coach, and yoga instructor. She is certified in all nine MOSSA group fitness programs. When she isn’t leading CrossFit classes you’ll find her running, or blogging. https://www.facebook.com/erinleighgray865 https://www.instagram.com/e3gray/