Old School Total Body Workout

by Angela (Oh She Glows) on January 13, 2012

My theory is if I drink a lot of smoothies, spring will magically appear. 


So far, outlook not good…(although today was the first dusting of snow we’ve had practically all winter!). This is why I haven’t changed my blog header to a winter theme yet…I need more snow!


This smoothie was made up of frozen blueberries, raspberries, strawberries, and blackberries (~1 cup) along with almond milk (1.25 cups), chia seeds (2 tbsp), and half a frozen banana.


Followed by a frozen girl.

To warm up, I did this quick at-home power workout using a jump rope and my own body weight for resistance exercises. Kicking it old school!

I did 3 sets of the following exercises:

  • 1 minute jumping jacks
  • 2 minutes jump rope
  • 15 lunges on each leg
  • 1 minute jump rope
  • 2 sets of 15 squats
  • 1 set of 15 push-ups (standard, kneeling, or combo)
  • 2 minutes jumping rope
  • 1 minute bicycle crunches


I did 3 sets and then some light stretching at the end. The workout took me 35 minutes and went by pretty quick! I also used this stopwatch timer on the internet too.

A few tips:

  • Feel free to take rest breaks as needed
  • You will hate me for making the jump rope after the lunges (don’t say I didn’t warn you!)
  • Only got 10 minutes? Just do 1 set for a quick total body workout
  • Want to make it more challenging? Add some hand weights, water bottles, cans, etc
  • Want more cardio? Tack on a mile run before and/or after the workout
  • Feel free to change up the ab exercises at the end
  • Always consult a professional before beginning a new fitness regime


Rosy cheeks ensued! I love interval workouts.


You know, old school moves never get old…especially jumping rope! I don’t know how I used to do that for hours and hours as a child. Must have been all that penny candy I was stuffing my face with. Do you remember how much candy $1 used to buy? 100 PIECES. That $5 allowance went pretty far back in the day.

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{ 31 comments… read them below or add one }

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Hong January 14, 2012 at 8:08 pm

Thank you for the stop watch link. It is great. It keeps all the time intervals for each set of exercise, and total the whole work out. Love it.


Get Skinny, Go Vegan. January 14, 2012 at 8:30 pm

Have been living on smoothies lately. Banana Nation. Like a Monkey. My husband is waiting for me to start flinging my poop at him!


Jessica Moroz January 14, 2012 at 9:29 pm

Just did one set of the workout and it is challenging, but motivating!! It is great to use this as a warm-up (wake-up call) in the morning and then some stretching after. I hope you continue to posts little workout tips like these! Thank you!


Dara January 14, 2012 at 9:46 pm

Hi Angela,
This question is very off topic from your post but I am hoping that you can still help me out.
Ok, so, my parents just recently brought me trashbag full of fresh picked turnips (dirt still on and all). I have never had turnips before. So I washed them and cleaned them of their leaves (couldnt eat the greens because bugs had attacked them and they were no good). I made roasted turnips which were ok and I also made pickled turnips which I still have and are amazing! But after all this I still had a ton of turnips and I absolutely despise wasting food, especially homegrown parent-took-time-to-pick food. I decided to mash the turnips because I love mashed potatoes. Now, the consistency came out great but what I have trouble with is the taste.. the taste of turnips must be acquired. I found that I couldnt just dip a spoon into the mashed turnips and eat. So, I remembered reading about gnocchi (potato pasta) and I decided to try and do this with my mashed turnips in hopes of changing the flavor a bit. I modified a recipe I found, added some spices and a bit of flour. I rolled them into balls and baked them in the oven. These came out great; they look good and they stay in ball form HOWEVER, the taste is still very strong.
Now to my question.. I would like a vegan dumpling recipe, one I can add my turnip balls to. Do you know of one or have you made one that you recommend I use?

Thanks for reading and any help!


Angela (Oh She Glows) January 16, 2012 at 9:06 am

Hey Dara! Im sorry I don’t have one but it’s certainly on my list of things to make! I would check out Vegan Yum Yum.


Jess @ Jess Go Bananas January 15, 2012 at 11:41 am

NJ hasn’t had much snow yet either…I kind of miss it!! It isn’t winter without some snow!


Maria January 15, 2012 at 11:46 am

I am in a journey of re-discovering my body and feeding it healthy. Sometimes this journey is painful, but other times like today in fact, when everything clicks and I am so excited to be on it!

I am so blessed to have found your website. It is encouraging and inspirational and the recipes are just delicious. Thank you!



Angela (Oh She Glows) January 16, 2012 at 9:03 am

Thank you Maria, all the best to you in 2012!


sandi January 15, 2012 at 1:03 pm

I stumbled upon this website through pinterest and I feel compelled to thank you. I have just spent the last hour reading almost all of your recipes. I love to eat and I love to cook and now it will just be a matter of which recipe to start with. Thank you for taking the time to share. Everything looks beyond amazing.


Angela (Oh She Glows) January 16, 2012 at 9:03 am

Aww you are too kind, thank you Sandi!


Chelsey @ Chew with Your Mouth Open January 15, 2012 at 3:02 pm

That smoothie looks sooo delish! :)


Amanda / Bulldrogs and Bulldogs January 15, 2012 at 6:16 pm

Love love love your blog! I just made your Vegan Chocolate Torte and we will be having it for desert tonight ;) I’m also just about to go do this workout you too! Love this kind of calorie burning!


Angela (Oh She Glows) January 16, 2012 at 9:03 am

Thanks Amanda, let me know what you think of the torte!


Katie @ MsFitRunner January 15, 2012 at 9:27 pm

Hi! I am soooooo excited I just found your blog!!! I am desperately trying to make the switch to completely vegan – and I’m almost there except for some seafood and figuring out the protein thing with all the running I do. I have been at a dead end with recipes – but at a glance, I can’t WAIT to dive in to some of yours! I have a husband and 3 little kids to feed, so it’s not always easy, but I like the challenge. sometimes:-) looking forward to reading MUCH more!! And your whole journey is amazing and inspiring!


Angela (Oh She Glows) January 16, 2012 at 9:02 am

Thank you Katie!


Rachel Fransen January 15, 2012 at 11:33 pm

Your blog is amazing! I love that you are mixing a healthy smoothie with a quick workout and sharing it with everyone. It’s so hard to find the motivation to work out when it’s cold outside, but a quick interval workout is a great way to warm up!!


[email protected] January 16, 2012 at 1:33 am

Love this type of smoothie and this workout description really inspired me!


Janice January 16, 2012 at 6:47 am

Thank you for reminding me that you don’t have to go to the gym to get a good workout in, especially one that has nothing to do with running! Unfortunately I had completely forgotten (or been brainwashed into thinking otherwise…)


Jeralyn January 18, 2012 at 3:25 pm

This will be PERFECT for one of my clients I train. Thanks


Janou January 18, 2012 at 5:12 pm

Hi Angela,
My roommate Dori and I love OSG! Whether its a new dinner idea or a quick green monster, we probably make one of your recipes every day! We’re planning Dori’s upcoming birthday and wanted to know if you have any favorite birthday celebration recipe ideas?
PS – LOVED the old school workout!


Caitlin McCauley January 18, 2012 at 5:20 pm

Angela, I have been following you for quite some time and love your website, recipes and insights! I eat very similarly to you. I have a super random question. Where do you get the little spoons you so often use when eating a parfait or anything out of a mason jar? I have searched in some cooking stores, as small utensils are one of my weird quirky preferences, but have had no luck in finding anything similar to the ones you use. Any ideas? Thank you in advance :)


Angela (Oh She Glows) January 19, 2012 at 7:31 am

Hey Caitlin, I think most of them are from Crate and Barrel (“Dessert spoons” I think they call them or “Appetizer spoons”)


Caitlin McCauley January 26, 2012 at 3:53 pm

Wonderful, thanks so much! Keep the good food coming :)


Kelly January 20, 2012 at 10:25 am

I did your ‘Old School Work Out’ last night. Sad to say I only made it through 2 complete sets, however I’m used to working out at 5 in the morning so come 7:30pm I don’t have much energy left. I was sitting around with not much to do, which is a rare thing, so I decided it was the perfect time to go downstairs & give your quick 35 minute work out a go…HOLY COW…it kicked my butt! And needless to say my calves today are killing me! Can’t wait to try it again – first thing in the morning though ; )


Lexi @ Cura Personalis Foodie January 20, 2012 at 11:14 pm

Ahh yes, jump roping will always hold special memories to me…not to mention whiplashes on my ankles :P


Hello Sunshine August 17, 2012 at 1:10 am

Looks yummy. Healthy too!


Healthy Living December 25, 2012 at 3:05 pm

Thanks for the recipe and the workout ideas. You and the smoothie look great!  I will definitely try this during these cold days I’m spending mostly at home.  Thanks again!


herbalife March 17, 2013 at 3:27 pm

Great idea about doing exercises.I also want to try it.Sure it is a hard work but I think it is worth trying.


Cait April 17, 2013 at 8:38 pm

where did you get that glass straw?! I’ve been looking for one exactly like that


Angela (Oh She Glows) April 18, 2013 at 9:45 am

Hi Cait, my glass straws are from a company called Glass Dharma love em!


Morgan Childs October 11, 2013 at 9:53 am

I absolutely love these smoothies! Thank you so much for posting!


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