Feisty 50 at Home Workout

In order to deal with my plantar fasciitis, I have reduced my running. You can imagine any runner’s concern when he/she has to limit mileage.

How will I maintain my fitness? 


Can I still eat the same?


I have been keeping my fitness in check despite my reduced mileage.  


Teaching HIIT/Ab Blast classes twice weekly keeps me honest. And, the focus and enhanced fat-burning I get from using GNC GenetixHD line support my quest for a lean frame.

After a run following my new running plan, I wanted more of a workout [that I couldn’t get from additional mileage].

You can do this workout entirely at home without equipment. 




Feel free to modify as needed. If you are a beginner, start with 15, 20 or 30 reps per move and gradually increase as you build strength and endurance.
Reebok CrossFit Apparel_Nano
Need more at home workout ideas? Check out my home workouts to add variation to your routine!

What are you looking forward most to this weekend?!


  1. Awww poor Cooper! I’m looking forward to a wind free bike ride!

  2. Your dog is so cute! 🙂 My cats like to block workouts too… haha. This weekend we are going to a Yankees game which I’m excited for, hooray for baseball season!

  3. Yay for coach being home.
    Got to look into that gnc stuff. I’m all for lean. I’ll be checking it.
    On the workout…as always…holy crap. You rock.

  4. I’m sorry you have to take a break from running! Being a runner myself, I give you credit for realizing that in order to continue running, you need to listen to your body and rest. This workout looks legit; will definitely have to try it!

  5. Jeez sorry you and the furry boy have to take a step back from your favorite fitness due to injuries. My PF has flared up recently as well. I need to really focus on stretching, rolling on that frozen water bottle and breaking up that inflammation.

    I also have ongoing knee pain that is still making my long distance runs miserable. I’m hoping some shoe changes can take care of this once and for all.

  6. Great workout, thanks for sharing!!

  7. Aww both you and Coop are in recovery mode! Hope you both get better ASAP! Your workouts are so bad ass. Have you ever done the CrossFit WOD Filthy Fifty? ooooh my! it’s like the marathon of CrossFit WODs, though your fiesty fifty looks equally as tough! 🙂

  8. Hope you and Cooper heal up super fast! 🙂

  9. hope your PF is better soon but sounds like you have a solid plan.
    Can’t wait to check out some new exercises. I love burpees. Wait, I love having my CLASS do burpees! lol *evil laugh*

  10. Ok just finished your 50 workout!!! Awesome for sure!!! I will do that again in the near future!!!

  11. Great workout! You should add one more round of 50 and call it the Feisty 500! That sounds scary. haha!

  12. wooohoo! thanks for the shoutout and can’t wait for more of your fitness friday posts! i’ll just keep doing your workouts and it’ll kinda be like you’re my trainer! woo!

  13. What watch are you wearing? Is it a heart rate monitor?

  14. Myself and a few of my friends are starting your fiesty 50 today – goal set for 30 days straight. Thanks for sharing!! Wish us luck!

  15. Jennifer says:

    I did this workout yesterday, and I can hardly walk today. I love it. Your workouts make me want to exercise again. Thank you!

    • Oh, Jennifer that makes me so happy!! The very reason I like to create and share!! Keep me updated on your journey, okay?!

  16. ROCKS STAR! Love the new look of your blog as well! You are amazing to follow these days woman and so happy for you and all that you are doing! xoxo
    She Rocks Fitness recently posted..Running on Coffee and DREAMSMy Profile

  17. What can you do to replace the stairs? I don’t have any in the house :/

  18. Did this workout today! Wow. I had to divide the stairs up into 10’s. Oof. Thanks for the great workout and this one is one I will be repeating!
    Hallie Sawyer recently posted..Bipartisan Bashing: A New Online Sport?My Profile

  19. Can you explain how to perform some of these exercises? What are russian twists, prisoner lunges, butterfly lunges, and in/outs?

  20. Love this workout…well, I shouldn’t say love. 🙂 What I love is that me and the hubs can do it from home. Thanks for posting.

  21. I just saw this on Pinterest…a little late, but I’m glad to hear of someone else that has plantar fasciitis! It can really hinder my fitness progress and quite frankly sucks! Thanks for the workout ideas!

    • And I just saw that you lived here, in Pullman! I’m a senior at WSU right now. Go Cougs!

      • Hi Chelsea! I actually live in Omaha now and love being back home. Pullman’s a tough place to live if you aren’t a college student. Good luck to you and let me know what other workouts you try! 🙂

  22. Thank you for sharing this workout! Great tips.

  23. This is delayed but I just stumbled on this workout via Pinterest. Ho-ly bananas! This workout was great, thank you! I had to split it into sets of 10 but man… I’m going to be struggling to pick up my toddler later tonight LOL
    Erin recently posted..Back in the SaddleMy Profile

    • So glad you tried it! I know I will be implementing this one regularly this summer after I have this baby!! 🙂 Great work!

  24. April Pelfrey says:

    I’m a sixteen year old, super athletic, active girl. How many hours a day/week should I workout to stay in shape?? I love exercising but I don’t want to overdo it…any suggestions would be awesome! Thanks! 🙂

    • I think it depends on your goals and if you are involved on athletic teams. Practices will keep you active enough! 🙂 However, finding a way to move or strength train for 30-60 mins 5x a week will be a great way to stay active and fit! Good luck!!

  25. This workout was crazy. The burpies took me longer than I thought but I mustered through them. and the hand release push ups I did a few of them just up to my knees. WOW. Thanks for a great workout. Going to try to do this workout at least once a week. 🙂

    • Oh this is a toughie for sure! I had to break up the burpees and tuck jumps!

      • Just wanted to say how much I love this workout. I know it is a good one because I have to talk myself into doing it. My kids even laugh now when I tell them I am going to do it. Perfect for a day like today when I can’t run but need a good burn off of negativity. Especially after yesterday’s events

  26. Brittany says:

    This workout looks awesome!!! I’d LOVE to try it, but I don’t have stairs in my home. What could I replace for the stairs, while maintaining the intensity level?

    • You could do step-ups using a chair or bench, or mountain climbers. 🙂 Either would be great at getting that heart rate up! 😉

  27. Julissa says:

    This kicked my butt!!! I made it through 50 of everything except for those tuck-jumps, which I did 40 of but man, was this workout tough.

  28. This is a beast of a workout. So exhausted and sore afterwards! Had to just do the tuck jumps part instead of the full burpee tuck jump cuz I was so tired but made it through 50 of everything. Really loving all these intense workouts!

  29. Hello… is this for beginners? Or do you suggest something else??

  30. Bernadette says:

    Fantastic workout…feel like I ran 5 miles and did a nice weight lifting circuit! I have plantars too so this was a nice treat!!


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