Coffee 'N' Coconuts

Healthy island living, eating, and exploring!


Twerk it out Tuesday

Ok, so this post actually has nothing to do with twerking, sorry to get your hopes up! In all honesty, I knew I wanted to give you guys a workout today and this title just popped into my little brain so I decided to use it!

First of all, I wanted to share with you some of my favorite workout tunes lately! I pretty much always listen to a Songza playlist during workouts – if you haven’t gotten the Songza app yet, I definitely recommend it!




I am obsessed with ‘Roar’ by Katy Perry lately! It is so awesome, and inspired the name behind today’s workout 🙂

Anyways, as most of you probably know, Crossfit is a huge fitness trend right now. It gained popularity because of it’s very short- yet intense workouts.

A few months ago, Erik and I were looking for a fun WOD (workout of the day) that we could do together, and we came across this workout from Men’s Health.

The original workout is called the ‘Filthy Fifty’ and must have been created for some super-humans, because as much as I like a challenge, the original wasn’t gonna happen for me (and I am in pretty decent shape!). So, in order to make this workout a little more doable for the average fit person, I lowered the number of reps for each exercise from 50 to 20, and this workout was created:


I promise you will still get an awesome workout! Time yourself the first time through, and the next time you do the workout, you can challenge yourself by trying to beat your previous time, or increasing each exercise by 10 reps (this is what Erik and I did, eventually we got to 40 each!)

***Obviously, modify this as needed to make it work for you! (That’s what I did!) it is important to listen to your body and if something doesn’t feel right, stop!

This is an awesome workout to do with a partner or a group of people too! Let me know of you try it 🙂

– what is your favorite workout song lately?