a happy soul

how taking care of your body will allow your soul to achieve a higher level of happiness

Workout with the Boys

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I think a girl should always have a few guy friends she can work out with. I’m lucky enough to have a few. I can’t do the same amount of weights as they can, they definitely have about 50 lbs on me but I can definitely keep up. I think all girls should have some lifting buddies that are male. But more on this with my next post about women and lifting weights 😉


We started with a few 10 minute complimentary couplets. Couplets are when you have 2 exercises that you do back to back with no rest. Think of it as skill practice. There aren’t a set amount of reps for most of them, so you’ll start with the first exercise, with an emphasis on form/technique, and work on a handful of reps then move onto the next. Don’t push yourself to failure, this will allow you to keep a better tempo when transitioning between the two movements.  You can perform this workout with low volume and heavy loads or lighter loads with high volume. These are about keeping good form but pushing yourself for the whole 10 minutes.


Warm up 10-15 minutes


1st Couplet- 10 Minutes


Internal and external shoulder rotation with resistance bands 8 reps each arm, each way.

(Couldn’t quite get a picture of this one, but here is a PDF with instructions and image on page 5)

2nd couplet- 10 minutes

Ring pushups (with feet on box or feet on ground)

Overhead pressing movement (this means any kind of overhead, kettle bell snatch, dumbbell overhead press, barbell press)

3rd Couplet- 10 Minutes

Back squats



1 minute for each exercise. As a group we rotated stations and had 10 seconds transition between each station.

Battle ropes

Russian twist

Prowler run


Rest 2-3 minutes, repeat one more time

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Ring Push ups. The boys used the boxes but I kept my toes on the ground.
blog_workoutboys6Over head pressing movement

Alex’s choice- kettlebell clean and jerk

Erica’s choice- overhead dumbell press

Colin’s choice- kettlebell swing

Ben’s choice- kettlebell clean and jerk

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Below is a battle rope, we worked with 1 arm slams, two arm slams and jumping jacks.blog_workoutboys10blog_workoutboys11blog_workoutboys12


Me after this workout


The boys doing some happy baby stretching and resting on the turf. What goons.


This is a great group workout and I hope you have fun with it!



Author: Erica Van Treese

I live an exciting, adventurous life with my husband Ben (he can take credit for the adventurous part). We live in little ol' Columbus and we just love this city! I'm an organizer with OCD (self-diagnosed). My husband turned me into a crazy water ski competitor and taught me how to jump off a 5 foot ramp going 32mph to see how far I can go, and sometimes I don't land the way I should (The whole ski community is a little coo coo, but I love them). I love pizza, and when I proclaim my love for pizza all my friends go "We know". My favorite thing is when my family and friends gather for a meal, and there is banter and wine. I love art and looking at beautiful things and I believe every item of decor in a home should have a meaning and a story behind it. I love food and exercising, but just like any other person there are days I really don't feel like going to the gym or I just rather throw in a pizza in the oven for dinner (and sometimes I do). This blog is a reflection of my love for being happy and my journey on eating right and exercising to achieve a higher level of happiness.

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