#FatblasterFriday | A Badass Birthday Workout

“Happy birthday to me,

Happy birthday to me,

Happy birthday, dear Tamara,

Happy birthday to me!”

badass birthday workout

Last week on Facebook, I suggested to some personal trainer friends and fellow FitFluential ambassadors, that, in lieu of a birthday present, I’d love it if somebody would design a workout just for me. Although I certainly know what exercises I should be doing, sometimes trainers need trainers too!

Less than five minutes later, I had two offers; both of whom I knew were fully capable of kicking my butt. When each asked me how old I was turning, the alarm bells started ringing. Fitness instructors love to design workouts around numbers.

I briefly contemplated lying and telling them I was turning 30, but my conscience got the better of me (and anybody who looks at my about me page and sees that I have postgraduate degrees and three kids could quickly do the math and see me for the liar I was) and I gave up my real age.

46 years young today.

Because I’d like to live to see my 47th birthday, I decided to do one workout with you this week and save the other for next (when the lactic acid finally dissipates and my DOMS is gone…).

Today’s #FatblasterFriday workout comes to you (and me!) courtesy of Shannon of badassfitness. (Now you see why I was afraid). She may look sweet, but man, she’s one tough cookie (just look at those shoulders!).

Screen Shot 2013-06-05 at 1.13.02 PM

To join me in the “badass birthday workout”, all you’ll need is a set of hand weights (don’t go heavy here; it’s an endurance style workout) and a bench, step or secure ottoman. Feel free to modify the workout by either performing a slightly easier variation of the exercises, or limiting your reps to YOUR age (if you’re older than I am, you can stop at 46 with me; you’re welcome).

Thanks so much Shannon! You know that I was feeling my butt for a good two days after I filmed this workout, right?

Make sure you check out Shannon’s YouTube channel for more challenging, but fun workouts 🙂

badass birthday workout

Did you like the “badass birthday workout”? Then PLEASE

  • WATCH and DO the workouts with me
  • SUBSCRIBE to fitknitchick on YouTube 
  • CHECK OUT the #FatblasterFriday Playlist for more, real time workouts
  • PIN the above WORKOUT PHOTO
  • GIVE me your FEEDBACK on YouTube or in the COMMENTS section below
  • LIKE and SHARE my videos with your friends via email, Facebook and Twitter


Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.


Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.

Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.


  1. Happy Happy Birthday Tamara! Love themed workouts, so much fun! Hope your day is wonderful as you deserve it!
    Katie @ KatieEnPursuit recently posted…Five for Friday 6.6.13…Already?!?My Profile

    • Thanks so much Katie! I like themed workouts too; but would prefer that the number they were based on were smaller…. LOL!

  2. Happy Birthday, Tamara! What a great idea. I will try your workout but I am only 41 so I will do less reps 😉 I am doing a half marathon tomorrow so I will wait until next week 🙂 Have a great day and great year ahead!
    Erica @ erica finds recently posted…Forty-One and A Half: A Biannual Birthday Goals UpdateMy Profile

    • Erica, you go ahead. 41 reps is still PLENTY (especially for the burpee finisher).
      Best of lunch on your half marathon! I know that you’ll rock it!

      • Thank you! Beautiful morning and solid run. BTW, you are in Vancouver right? Doing Seawheeze in August. Are you??

        • Yes, I’m in Vancouver! No, I’m not doing Seawheeze. I’m not a runner 🙂

  3. Happy birthday, Tamara! I’m turning 44 at the end of the month, but I’ll do 46, ’cause that’s the way I roll. Great workout! Hope you have a wonderful day and a healthy, happy, upcoming year.
    Sarah @ Semi-Sweet recently posted…Lebanese Seven Spices SeasoningMy Profile

    • Thanks so much for your generous support; those last two burpees will be excruciating, no doubt!

  4. Happy Birthday Tamara! I am going to do the workout tomorrow, I get off easy as I have 7 years on ya! Have a great day 🙂

    • Ha, ha! And Robyn, you don’t look a day older than 46, so go ahead and join me! xo

  5. Happy Birthday!!! I hope you have a super day full of all your favorite things!
    Love the workout (how could I not since it’s what I do every day?!)!!!
    Kim recently posted…Beltin’ It OutMy Profile

    • Thanks Kim! Yes, I knew that you’d appreciate this workout! Are you planning on continue after your 44th birthday???

  6. Happy Birthday- hope it’s a great one!
    Amanda @ Click. The Good News recently posted…Review: Downward Dog, Upward FogMy Profile

  7. Happy Birthday Northern Young One! How was the cake? And did you have to make it for yourself? What a great idea you came up with as a gift for your birthday. When I turn another year I think I’ll go full out and have someone else design AND perform the workout for me. But I get the health benefits! Have a FANTASTIC day as you turn 47 years young and even more badass fit.
    KymberlyFunFit recently posted…Motivation, Fun Fit Facts, and Pretty Pictures for BoomersMy Profile

    • Nope. Hubby made dinner and brought a yummy hedgehog cake home.
      And FYI, I’m ONLY 46…
      See you soon! xo

  8. I am exhausted & have not done a thing! 😉 LOVE your outfit!! HAPPY BIRTHDAY!!!! I wrote this on your video post too! 🙂

    That cakes looks delish & you deserve it after that!!!!

    I hope you have a wonderful wonderful day AND weekend cause bdays are supposed to go on for days – the celebration – not the age! 😉

    Ummmmmmmmmmmm, at 55, I will just forego your workout & continue with my rest day. 🙂
    Jody – Fit at 55 recently posted…NudeFood Review & OhYeah! Victory Protein Bar ReviewMy Profile

    • You, my dear, have already done your much longer workout in the gym, by now!
      Cake was yummy and looking forward to hubby’s birthday and MORE cake on Monday!

  9. Happy Birthday!!! Have a great weekend, Tamara!
    Michelle @ Eat Move Balance recently posted…Friday’s FiveMy Profile

  10. Happy Birthday! You are such an inspiration – I have got to get off my butt and get training….we’ll have a chat on the 19th:)

    Raj @Pink Chai Style recently posted…Favourite Find: McCafe Vanilla Chai Tea FrappeMy Profile

  11. Happy Birthday Tamara!!! Hope that you had a wonderful day. Love the workout too!!

  12. Happy Birthday! I love the cute workout top you wear in this video! This workout would be too much for my knees and my overworked quads. I need that trainer to make me a workout that gets the muscles that are underworked by skating– calves, insides of the legs, and the back of the body in general- and helps stretch and open up the hip flexors. Things like one-legged bridges (did I just sign up for that? But not as many as my years– that would be too much!)
    Mary @ Fit and Fed recently posted…Gold Moves Test MorningMy Profile

  13. Thank you for the good writeup. It in fact was a amusement account it.
    Look advanced to more added agreeable from you!
    However, how could we communicate?
    austin crossfit recently posted…austin crossfitMy Profile


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