Full Body Shape-up

Backblast: Full Body Shape-up

AO: #theanchorfarragut

PAX: Foodie, Pi, Nomad, Shiplap, Rapking, Micro, Hop Along, Liberty, Package, Windy, FNG 2.0 Crazy Crafter, FNG 2.0 Spokes

Q: Rapking

Total: 13



  • 30 jumping jacks
  • 20 mountain climbers
  • 10 burpees

The Thang

6 stations for circuits – 5 minutes each circuit – everyone picks a station to avoid overflow


Circuit 1

  • 30 squats
  • 30 lunges
  • 30 deadlifts
  • 30 kettlebell swings
  • 30 weighted bridges

Circuit 2

  • 20 squats
  • 20 lunges
  • 20 deadlifts
  • 20 kettlebell swings
  • 20 weighted bridges

Circuit 3

  • 20 bicep curls
  • 20 tricep kickbacks
  • 20 overhead extensions
  • 20 hammer curls

Circuit 4

  • 10 bicep curls
  • 10 tricep kickbacks
  • 10 overhead extensions
  • 10 hammer curls

Circuit 5

  • 20 pushups
  • 20 chest flies
  • 20 DB plank rows

Circuit 6

  • 10 pushups
  • 10 chest flies
  • 10 DB plank rows


Some days it feels like we are really winning at life. You know, the days where you get everything done on your to do list and then some. The days everything goes smoothly at work or we get all the laundry washed, folded, and PUT AWAY! On those days, we feel really good about ourselves. After all, when we cross off that to do lists, we release endorphins and feel happier.

However, some days we hit the snooze button several times before dragging ourselves out of bed. We don’t get the laundry done, we get behind at work, and we don’t get that to do list done. Some days we barely get by doing only what is absolutely necessary. On these days, it is easy to feel like we have failed because we weren’t “productive”.

We live in a world that says you are valuable if you are working or staying busy non-stop and you are lazy if you rest. In reality, we are not supposed to be “on” 24/7. It is not sustainable or healthy. Being busy all the time is not always the best use of your time or the most productive.

Did you know that keeping yourself “busy” is often a way to feel ‘good enough’ while really struggling with low self-esteem and self-worth? It is a way to avoid feelings, hard decisions, and facing hard situations. It can keep you from truly being present with yourself.

Your worth is not measured in how productive or busy you are. Your value and worth are not tied to anything. Remember self-worth doesn’t have to be earned. Self-worth is yours simply because you exist.

-Anonymous for privacy