#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.



  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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