3 Workouts That Have Made Me SO SORE…And They Involve Body Weight ONLY!

By: Janine Serio


Ahh, another Wednesday is upon us AND, you know what that means…:) Before I share the 3 workouts that have made me SO SORE (FYI: soreness is definitely NOT an indicator of a good workout), let me share with you a little of how I have been feeling lately…

To be honest, I think I may be over-training. While I am not 100% sure, I feel like I am being given all the biofeedback signals that point in this direction –> motivation is low, hunger is all over the place, I am craving carbohydrates more, sleep has been disjointed, I am easily irritated, and I am SO not feeling lean! 

My lifestyle is feeling like a lot of work and effort; hardly the “effortless” approach that I so often encourage and coach clients to achieve.

If I really think about it, a couple of these [biofeedback signals] have been on-going for a while! On top of the (possible) over-training component, let me also factor in a roller coaster of emotions this past year – I know, I am going back almost 10 months and then some – and stress levels have been through the roof!

As hard as this is for me – yes, I struggle with this too – I have decided to pull back on the heavy lifting and sprinting for the next few weeks, and concentrate MORE on both leisurely and high incline walking, body weight only protocols, and taking more rest days as needed. This seems doable right now, and a little more REALISTIC for the way I am feeling.

If I STILL feel that I need to pull back even more, I will remove the high incline walking and body weight workouts and focus, only, on leisurely activities and rest.

While it’s easy to get caught up in the rat race, and/or comparing ourselves to what other’s are doing (and why we are not able to perform at the same level, at the same time), it, TRULY, is about listening to your body and giving it what it needs.

Maybe I REALLY am over-training; okay, noted, and will continue to make the proper adjustments.

Maybe the carbohydrate cravings, and increase in overall hunger, are because my body needs the extra fuel.

Sleep and becoming easily irritated could be going hand in hand; lack of sleep = patience level being non-existent.

This is the investigative work that NEEDS to be done in order to find the solutions to these everyday “struggles.” No, it’s not easy and yes, it may mean going out of your comfort zone and doing the work, BUT it is truly fascinating what you learn about yourself in the process!

The past few workouts have been fueled by BODY WEIGHT ONLY, and to say they have been a real metabolic shock to my system has been a understatement! As I mentioned at the start of this post, soreness is not an indicator of a good workout.

The point I am making is that REGARDLESS of lifting heavy weights, or just your own body weight for that matter, when INTENSITY is your focus (and, as always, form) ANYTHING is possible. 

Case in point, I have been the sorest I have been in a LONG TIME…even when I have been lifting fairly heavy too! Don’t get me wrong, adding resistance IS what will assist you in “building a body,” and something I will get back to in the near future.

For now, though, I will let my Body Weight keep my athleticism high, maintain (and even build) muscle, and keep me, mentally, in the game! 

HERE are the 3 Body Weight Workouts that I have been doing that are keeping me lean,  mean, and SORE AS ALL GET OUT! 🙂


(Click to Enlarge)


If you LOVED these, and are looking for more workouts JUST LIKE THIS —> fast, efficient, and highly effective, grab a FREE copy of our 21 Day Fitness Blueprint. You will receive 5, body weight only exercises, along with additional literature and a guide on how to implement, that can be done ANYWHERE, ANYTIME! What’s even better is that they are all under 30 minutes or less! Get ready to be challenged…and possibly a little sore! 

Leave a Reply