80 Day Obsession: Day 6 – Cardio Flow

Hey guys!

This is going up a day later because life got in the way and I was enjoying time with family having fun and living my best life 🙂 Better late than never right?

2 SETS • 15 REPS |


This workout is unlike all the others because this workout will be the same the entire 80 days the only difference is that in phase one you complete four reps of each move, in phase two you do six reps each and in the final phase you do eight reps each. The nice thing about this is that you will get to see a progression and make sure that you are getting stronger.

The workout is kind of like a ladder workout where each move adds on to the previous one. So how it works is that you complete four reps of the first move and then you go back to the beginning do another set of the first move and then add on 4 reps of the second move. Then you start back at the beginning do four reps of the first, second and third move etc adding another move each time. When you get to the tenth and final move you end the workout with two run-throughs of all ten moves.

There is no warmup for this workout since the first two moves act like a warmup.

  1. Inchworms
  2. Spider pushups
  3. Diamond squats
  4. Flamingos
  5. Duck lunges
  6. Gorillas
  7. Step-throughs
  8. Bear walks
  9. Crab tricep dips
  10. Mule to frog

This is only a 30-minute workout but it is a tough one! You don’t realize how much those four reps add up until you’re doing all the moves back to back. I will be honest that this morning when I woke up my hamstrings, quads, glutes and core were really sore so I didn’t really give this workout my all. I’m glad that this workout will be the same so that I can really do better next time and challenge myself to get through the entire workout without any modifications in the future.


Today is Sunday so I’m watching the weekly obsession episode and planning out my week. Hope that you all have a great week. If you have any comments or questions I would love to hear from you.




80 Day Obsession: Day 5 – Legs

Hey everyone!!

The sun is shining and it’s Friday what better way to start the day off right than a nice sweaty leg workout bright and early in the morning? Last night before I went to bed my hamstrings were a little tight so I rolled them out, but they were still a little tight this morning. One thing that I will say about the moves that Autumn Calabrese chose for the workouts she did a good job of picking moves that really incorporate a lot of different muscles even when you are supposed to be targeting a specific area.

This mornings workout was legs one of my personal favorites. The workout consists of 3 series each containing 3 moves. We did 2 sets of 15 reps each for a total workout of 46 minutes. The only thing that you need for this workout are weights, though if you are a beginning you would be able to do these with just body weight.

2 SETS • 15 REPS


Reverse Lunges
Curtsy Lunges

Sumo Squats
Front Diagonal Lunges
Twisting Back Angle Lunge

Single-Leg Good Morning
Hip Hinge
Buddha Squats

Now if you are just looking at the above list of moves you will see that this is not your typical leg day workout. Sure there are lunges and squats but the variations that she put on the moves really made the workout feel fresh and challenging. I will say that I feel I hit all the areas of my posterior chain and was able to burn over 300 calories in 45 minutes not a bad workout at all!


Its really refreshing to see that even Autumn Calabrese has a side that has better balance and even she can find some of the moves challenging. This is just another reason it feels like we are going through this process together and getting through it together.

I know it’s only day 5 so ask me again in another 50 or so days but doing these workouts in the morning is such a great way to get me up out of bed and active. I am able to get my workout in before leaving for work and leave my evenings free! So far I am really enjoying all the workout types and there is still more to come.

If you want more you can follow along with my journey over on instagram @allisonshapesup, and if you have any questions or comments I’d love to hear from you!

Until tomorrow,