Rough Day? Well, Burn It OUT!

Running into a bad day? Nothing seems to be going right? Everyone is depending on you? Well, sometimes you just need to burn it out, and I have a great way to do that! Let’s get that stress out in this POWER Workout, where you will find your self moving the whole time.

The Importance of a Work out

“Physical activity improves your body’s ability to use oxygen and also improves blood flow. Both of these changes have a direct effect on your brain. Exercise also increases your brain’s production of endorphins. Endorphins are the “feel-good” neurotransmitters that are responsible for the coveted “runner’s high.” This is the sense of well-being and euphoria that many people experience after exercise.” -Healthline

I have had so many days where I have felt so defeated in so many ways. I can’t tell you enough how a simple workout helped me feel so much better. My first experience was in high school and I got my heartbroken for the first time by a boy. He was someone that wanted more than one girl, and I found out the hard way. I felt so mad, and I stressed myself into believing that it was my fault. At this time I was on the cross country team, and I had practice right after I had found out this devastating news (as a 16yr. old). It was a 4-mile run planned for that day. The moment I started that run I put all my anger, and stress into it. I powered through so hard, and had the best run I had ever done! I honestly never felt so good, and proud of myself before that moment. All those feelings before had just rushed out of my body, and I then realized that exercise would be my outlet, my help, my sanity.

Now you try!

KAYLA SCHAFERPersonal Trainer
I’m a mom that knows the struggle! I’ll push you to be your best every day despite life’s obstacles.

Kayla’s At Home Workout

Here is a great work-out you can do in under 30 minutes. There are plenty of videos online that demonstrate the moves if you are unsure.

Start with a five-minute warm-up using the following exercises:

  • 50 jumping jacks
  • Side to side lateral lunge stretch
  • Butt kicks
  • Toe touch stretchers
  • Arm swings

Cycle one: Repeat 2-3 times (depending on your time) 1-minute rest between rounds. 

  • 20 air squats
  • 20 total rev lunges
  • 12 push-ups
  • 20 wide in out abs
  • 12 plank hip taps. 24 total

NO rest until each move is complete. Power through and push hard! add weights if you have them.

Cycle two:  EMON

5 moves in 1 minute, if you finish all the moves before the minute is up then used that time to rest. When the full minute is up, then you repeat the 5 moves. This will be for a total of 5 minutes.

Repeat 2-3 times
1-minute rest between circuits

  1. 3 burpees to knee tuck
  2. 4 Mountain climbers
  3. 2 push up and side plank reach
  4. 3 donkey kicks
  5. 2 rotating squat jumps


Cool down for 5 to 10 minutes with gentle walking and stretching of each major muscle groups. Stay hydrated and if you feel any signs of discomfort or pain, stop or change exercises.