3 FREE Workouts for you

3 FREE Workouts for you

All week I’ve been hiding away in my office with my eyes glued to the computer, powering out the content for my upcoming 8 Week Mind Body Fit Program (Shhhh-You’re the first to know!)

It’s going to be released in the next few weeks but I thought with over 100 workouts pouring out of my brain and onto the pages of my screen, why not give you guys 3 workouts to try on your own over the next week 😉 

You may or may-not thank me afterwards. 

To give you a little taste tester of all sorts depending upon your equipment or available access to a gym/membership, i’m giving you one for ‘at home’ one for ‘the gym’ and one ‘Boxing’ workout if you have a buddy game enough to box with you.



30sec/10sec rest (4 rounds)

40sec/20sec (4 rounds)

2-4-6-8-10-12-14-16-18-20 – JAB/CROSS
2-4-6-8-10-12-14-16-18-20 – Jumping Lunges

20-18-16-14-12-10-8-6-4-2 – UPPERS
20-18-16-14-12-10-8-6-4-2 – Jumping Squats

10 rounds + 2 burpees
15 rounds + 4 burpees
20 rounds + 6 burpees
25 rounds + 8 burpees



B/B Squats (15)-12-12-10-10

4 rounds
DB Walking Lunges 10 e.s
B/B or DB Romanian Deadlifts 10

22 MIN CAP-10 B/B Squats (this weight would be about 60% of what your previous 10 was)
20 KB Stiff D/Lift E.L
-10 B/B Squats
30 Box Jumps
-10 B/B Squats
40 Slams
-10 B/B Squats
200 Skips
-10 B/B Squats
40 DB Situps – Raise DB Above Head
-10 B/B Squats
30 KB Swings
-10 B/B Squats
20 Burpees
-10 B/B Squats

*If Barbell squats aren’t in your usual routine – I recommend doing either 5 BB squats instead of 10, or doing 15 jump squats.


HIIT L205: AT HOME  *You’ll only need a skipping rope and something to step up on

20 MIN Cap – Complete once
50 Squats
40 Jump lunges
30 Push ups
20 Burpees
10 Step ups e.s
300 skips
10 Step ups e.s
20 Burpees
30 Push ups
40 Jump Lunges
50 Squats

*If you don’t have a skipping rope – do 100 mountain climbers or a 200m run.


Enjoy my loves!

Let me know how you go, and if you have any questions hit me up in the comments below.

I can upload a video demonstrating of an exercise to my Instagram: @biancaromeo for you, or follow me on Snapchat: biancaromeo44 where you’ll get to see the workouts i’m doing personally.

Dream Big,

B. x

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  1. Jacqueline Garrigan 5 years ago

    OMG! Yay! I’m so excited to try these! I’ll be trying the gym one tonight 🙂 xx

  2. angela 5 years ago

    Just completed your home work out! It really pushed me haha but i was determined to finish, thinking I might feel it tomorrow! Will totally do it again for a burst of intense workout, thanks so much hun xx

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