Tag Archives: DUFifty workout

Back at FiA + Garage “DUFifty” Workout

The weather in Charlotte right now is unbeatable – low humidity, great early morning temperatures and highs in the afternoon hovering right around eighty.  It won’t stay this way long.  I know the dreaded high humidity and even higher temperature days are looming.  I am still working on losing baby weight.  I am also still operating on a less than ideal sleep schedule, while trying to keep my active toddler busy during the day.  In order for me to get my workouts in, I am using every ounce of energy that I have to stay motivated.

IMG_5196These days, my workout isn’t always an instance where I am breathless or sweating profusely.  I have started to take my daughters on a morning walk and/or an afternoon walk to the park (see picture above).  In an effort to track the distance that I was trekking on these walks, I actually wore my Garmin watch yesterday.  During our walk to the park, play time and the walk back, I logged almost two miles.  For those of you keeping track of steps – that is a lot.  Not only did I wear my daughter out, but I wore myself out.

IMG_5200Earlier that morning, I had woken up to complete a strength bootcamp in the garage. Both girls slept well and both were actually still sleeping when I woke up feeling energized to exercise.  My workout took exactly 35 minutes.  You will need a kettlebell and a set of dumbbells and/or a medicine ball.

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I have coined the term “DUFifty” as a Fly.Jen.Duf original workout in which you perform 50 repetitions of each exercise over the duration of your workout.  I haven’t done a “DUFifty” workout in months.  It was tough.  See below.

Round 1 – Complete 20 repetitions of the following exercises sequentially.

  • Burpees
  • Thrusters (holding medicine ball or dumbells at chest level, lower into a squat, as you are coming back to standing, press weight above your head)
  • Push press with kettlebell – do prescribed number of reps each arm.
  • Stepback lunge (holding kettlebell in one hand – do prescribed number of reps on each leg)
  • Russian Twists – do prescribed number of reps each side.
  • Pushups
  • Kettlebell Swings
  • Sumo Squat with Upright Row
  • Side Bends (holding kettlebell – do prescribed number of reps each side).
  • One Legged Deadlifts (with kettlebell on the ground in front of you, lower down to pick it up, move back to start position with weight, lower weight to ground and come back to start with out weight.  That is one rep.  Do prescribed number of reps each side.

Round 2 – Complete Round 1 again.  20 repetitions each exercise, sequentially.

Round 3 – Complete Round 1 again, this time performing 10 repetitions of each exercise, sequentially.

Hold plank until you get to 35 minutes to finish.  

My legs were sore by the time I started my walk that afternoon to the park.  The first part of the workout will get your heart rate up, while burning out your shoulders.  The second part of the workout will really burn your legs out.

IMG_5204At home workouts and walks with my kids are great, but working out with people my own age is even better.  Whenever I work out at home while the girls are asleep I am constantly paranoid that someone will wake up just as I am finishing my first set of exercises.  It is a struggle to focus on the importance of what I am doing.  That said, my husband pushed me out the door Thursday morning to do whatever I wanted to do.  I contemplated running on my own, maybe riding at Flywheel or just going to our local Y.  I ended up deciding to go to the track FiA workout.  Great turnout (and decision) – see picture above.

IMG_5205I have posted about Females in Action (FiA) several times, but let me just take the time to point out one more time the great things about this workout group:

IMG_5202I chose to do the track workout Thursday morning.  The “preblast” indicated that we would be doing 400 meter repeats.  Perfect.  I need speed.  The best way to find that is to train with people that are better than you.  By reading the comments on the “preblast”, I knew the training group would be intense.  I was in.  Between warm up, intervals and a short cool down, we ran almost two miles.   Goal was consistent splits.  Goal accomplished.

  • 1st 400m – 1:34
  • 2nd 400m – 1:32
  • 3rd 400m – 1:28
  • 4th 400m – 1:27

Thank you ladies for a great workout and some most importantly amazing fellowship.  Loved the post workout selfie!


Lunch Hour DUFifty Workout

It’s downright cold in Charlotte. Only three days ago, I was enjoying temperatures in the high seventies. When I opened up the weather application on my phone this morning, it said 16. Seriously? Not only is it dark longer during the day, but I cringe every time I go outside and get a blast of cold air. It’s that time of the year when I will spend more time inside exercising than outside. What is the point in making myself extremely uncomfortable, when I can be at ease indoors?

photo 4-12 With as much rest as I was able to get during my mini vacation/girls weekend, I was still not ready to get up at 5:00 AM for a workout Monday morning. I packed a gym bag in hopes that I could sneak a workout in at the gym during my lunch break. After several days of no strength, and a lot of cardio, I needed to hit the weights. Have you been missing my coveted DUFifty workout? I haven’t done a cardio-strength blast gym version since before I was pregnant.

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If you are unfamiliar with how the DUFifty workout goes, you essentially do 50 reps of each exercise through several circuits. In the gym version, I typically throw in some sort of run/cardio in between sets. My workout Monday took just over thirty minutes. The key is little to no rest time in between exercises. Transition quickly.

IMG_1293 Equipment needed – 1 kettlebell (for me 15 pounds) and one step (I used 4 risers – you could also use a box to step up on). There are two main circuits to the workouts. See below.

Circuit 1 – Complete the following exercises sequentially.

  • Step back lunge with kettle bell – hold kettlebell in same hand as leg that is stepping back.
  • Incline Pushup (off step)
  • Kettlebell shoulder press
  • Kettlebell side bend

Circuit 2 – Complete the following exercises sequentially.

  • Step Ups with Kettlebell
  • Upright Kettlebell Row with Sumo Squat
  • Dips (off step)
  • Shoulder taps – holding a plank position, tap right shoulder with left hand. Repeat with opposite side.

Complete the circuits as detailed in the following workout:

  • Run 400m relaxed (I’m pregnant. I’m trying to elevate my heart rate, but I’m not trying to be breathless).
  • Complete 20 reps of each exercise in Circuit 1. For lunges, shoulder press and side bends, do 20 reps each side!
  • Run 400m.
  • Complete 20 reps of each exercise in Circuit 2. For Step Ups and shoulder taps complete 20 reps each side!
  • Run 400m.
  • Repeat Circuit 1, completing 20 reps of each exercise.
  • Run 400m.
  • Repeat Circuit 2, completing 20 reps of each exercise.
  • Run 400m.
  • Repeat Circuit 1, completing 10 reps of each exercise.
  • Run 400m.
  • Repeat Circuit 2, completing 10 reps of each exercise.

After you finish all sets of each circuit and all runs, you will have completed fifty reps of each exercise AND run 1.5 miles. The cardio element added to the strength will help elevate your heart rate to increase the intensity of the strength interval. You will be sweating and feel the burn in just thirty minutes. Let me know how it goes!

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I have to say; I need all of this strength I can get with my daughter being the busy body that she is now. My first full night at home with her since vacation was spent trying to confine her. After she got into the bathroom and unrolled the toilet paper, I set up a gate. How foolish of me to think that if I only blocked off one part of the house, she wouldn’t realize that she could still get around? In the picture below, she is on the side of the house that I was trying to block off. Sigh.

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Early Morning DUFifty Workout + Energy Bites (& Promo Code)

I hate to keep complaining about this cold, but it has seriously dictated the intensity of my exercise over the past several days. Monday morning I decided that I would do an at home strength workout minus significant cardio movements (really focusing on taking my time and using appropriate form). I have been going to bed early, and my daughter has been sleeping through the night, so I was able to wake up early to squeeze in what turned into a 25 minute workout.

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Grab a pair of dumbbells. That’s it. I did this entire workout inside using nothing more than my weights.

Warm up – For 2-3 minutes, I warmed up my muscles. I started by walking in place, slowly progressing to a light jog in place. I then completed several jumping jacks, body weight squats and imperial walkers.

DUFifty Workout – Yes! It has been so long since I posted a DUFifty workout. DUFifty is my way of saying the workout that I am describing is a FlyJenDuf original workout in which over several sets of exercises, you will complete fifty repetitions of each exercise. Complete the following exercises sequentially. For your first set, complete 20 reps of each exercise. For your second and third set, complete 15 reps of each exercise. That’s right, three sets total.

  • Weighted Squats
  • Pushups
  • Bicep Curls
  • Knee to Elbow Plank Hold
  • Single Leg Dead Lift (complete described reps on each leg)
  • Shoulder Press
  • Tricep Kickback
  • Weighted Fire Hydrant/Weight Hamstring Kickback Combo (Do total reps for each exercise, for each leg)

I want you to notice that in this workout I have attempted to incorporate a good variety of push/pull exercises for both upper and lower body. Ideally, I would squeeze in another ab exercise if I was not pregnant. Abs are getting harder and harder for me. If you would like to add an ab exercise in, do so!

Energy Bites

Weather in Charlotte this weekend was dreary. I had some extra time to spend in the kitchen while we watched football Sunday afternoon. I recently got a sample package of Hemp Hearts from Manitoba Harvest that I was eager to try. I have to be honest. If I hadn’t gone down this fitness blog route, I probably wouldn’t have known much about the company. However, I am grateful for the opportunity.

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I am always looking for easy ways to incorporate protein into my diet without using harsh additives and sacrificing taste. These things do the trick. There are super easy ways to use the product without changing anything about your diet: throw them on a salad, cereal, yogurt or even add them to a smoothie. Consistency is that of a ground nut and it has the taste of a pine nut. How much protein is actually in this stuff? In a 30 gram serving, 10 grams of protein! On top of that, this is a completely raw product (i.e. whole made from ONE ingredient).


I never go the easy route, so I decided I would scan the website for a seemingly simple recipe to throw together with ingredients that we had at the house. Alas, energy bites. Here is what you need (along with some substitutes):

  • 1 cup oatmeal (not quick cook – I used steel cut)
  • ½ cup of nut butter (recipe calls for almond butter, but you could just as easily use peanut)
  • 1/3 cup of agave sugar
  • 1 cup coconut flakes
  • ½ cup ground flaxseed
  • ½ cup chocolate chips
  • 1 tsp vanilla
  • ½ cup hemp hearts

Put all ingredients, except hemp hearts in a bowl and mix. From here, I put the mix in the refrigerator for 30 minutes.


After 30 minutes, I poured my hemp hearts onto a piece of parchment paper. Using the mix that I had put together, I made several small balls that I rolled in the hemp hearts (so that the outside was covered).


I have to be careful with my raw agave sugar intake (due to being pregnant), so I only took a small sample. Funny thing is – my husband loved these things! They can be stored for up to a week in an airtight container if you can keep them around that long.

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Like what you hear? Guess what? If you are reading this post and want to try these hemp hearts, I am going to give you a promotional code. When you go to checkout, enter the following code: HHSweatPink14. This will get you 20% off. Who doesn’t love a discount? I guarantee it will be worth the try! I’m going to take advantage of the discount myself.

Monday Morning Bosu DUFifty Workout + Quick & Easy “Refresh” Taco Salad Recipe

We are BACK!  After a long trip out of town and several days off from being sick, we are back in town and I am finally starting to feel like my old self. Nothing says “refresh” after vacation like a good early morning workout and a healthy home cooked meal.  Let’s start with the workout.

photo 2-107As the name of the blog post implies, the workout utilized a Bosu for every exercise (as well as dumbbells for several exercises).  As I have mentioned before, “DUFifty” refers to any Fly.Jen.Duf original workout that goes through 5 sets of 10 reps of each exercise through a progression.

photo 1-12Total workout time this morning was approximately thirty-five minutes.  See workout progression below:

Warm up – I began walking in place, slowly moving my arms and increasing the range of motion in my legs.  From there, I jogged in place before performing high knees and butt kicks in place.  After several body weight squats and dynamic stretches (about 2-3 minutes), I was ready to workout.

STATION 1 – Complete each of the following exercises sequentially, repeating the station three times.

  • Dumbbell Deadlift with High Row x10 –  Stand on flat side of Bosu, rounded side down
  • Bosu Burpee x10
  • Isolated Hip Raise x10 each leg – Bosu flat on ground, heel placed on rounded side – use dumbbell to increase difficulty
  • Knee Up Abs x10 – Bosu flat on ground, sitting on rounded side

STATION 2 – Complete each of the following exercises sequentially, repeating the station three times.

  • Isolated Squat Jumps x10 each leg – Bosu flat on ground, right leg elevated on rounded side of Bosu, left leg on ground.  Switch legs.
  • Isolated Bicep Curls x10 each arm – Stand on rounded side of Bosu.
  • Tricep Dips x10 – Place hands on rounded side of Bosu, flat on floor.
  • Static Lunge w/Lateral Twist x10 each side – Bosu flat on the floor, place left foot back, so your toe is touching touching the middle of the rounded side.  Right foot flat on the floor.  Lower into a lunge.  Extend dumbbell forward from your chest and rotate torso to the opposite side.



Not so much cardio in this workout, but a lot of core and quality strength work. Let me know what you think!

photo 3-92On to the good stuff – the food!  We got back late Sunday night.  Thankfully, I mustered up the energy to plan a trip to the grocery store, so that I could make some easy, quick and most importantly healthy food during the week.  It started with this AMAZING salad.  Totally doable in less than 15 minutes!


  • Shredded Lettuce (right from the bag)
  • Multigrain Taco Shells
  • Taco Seasoning
  • 1 pound ground beef
  • 1 16 oz can black beans (rinsed and drained)
  • 1 “Ready to Serve” Brown and Wild Rice (seriously you put this in the microwave for 1 minute)
  • Pepperjack Cheese (low fat)
  • Pre sliced fresh “HOT” Harris Teeter brand salsa
  • Holy Guacamole prepared guacamole

How easy is it to make this?  Make the taco meat as described on the package.  Heat the rice.  Drain the beans and build your bowl!

photo 4-70I have to say that this meal came right after I had opened up this generous package from the “Luna”  branch of ClifBar.  Ya’ll the package was actually addressed to Fly.Jen.Duf.   There is always a first for everything.  I LOVE this.  Thank you Luna.  I look forward to reviewing some of the new (and old flavors) and possibly doing a giveaway in the future!  Do any of my readers have a favorite bar?