Mash-Up Workouts to Create Your Body-Rocking Routine

Tired of your boring old cardio routine? Mash-up workouts are a great new way to integrate all of your favourite exercises and get the maximum results! With the variable-intensity interval training that mash-up workouts offer, you will get the best of agility, strength, and high intensity exercise. The best part? You don’t need tons of time to do it!

With mash-up workouts, you can put together some of your favorite moves to create the ultimate sweat session, and Lorna Jane Canada has the technical fashion apparel you need to look good while you are creating your own body-rocking routine.

Here are some of the moves you can incorporate to build your mash-up workout:

Agility Exercises
Agility exercises require you to change direction quickly while keeping your balance, strength, speed, and body in control. Agility is not just about speed, but also about fluidity. It helps to prevent injury, improve balance and coordination, improve your recovery time, and sets your mind/body connection for the rest of the workout.

Resistance and Strength
Inactive adults experience 3-8 % of muscle mass loss per decade. Resistance and strength training may help to increase resting metabolism by about 7% and help minimize muscle loss. When you strength train, you get more calorie-torching bang for your buck. Working with weights keeps your body working long after you’ve stopped lifting, a process commonly called the “after-burn.”

High Intensity Exercise
High-intensity interval training (HIIT) alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. HIIT is the ideal workout for women with busy schedules. Research shows that you can achieve more progress in a mere 15 minutes of interval training (three times a week) than running on the treadmill for an hour!

Check out this article for three different levels of HIIT training.

Stretch Session
It’s easy to forget to stretch because the results are not as visible as lifting weights—or so you thought! Stretching can lead to better posture, fewer aches and pains, greater confidence, and a cheerier outlook on life. End your mash-up workout with a nice stretch session to aid in faster muscle recovery and check in again with your mind/body connection before you finish.

*Fit Tip: Drag your exercise mat into the lounge room and take a couple of minutes to stretch while you watch TV! If you can’t find time, make time!

Check out how Lorna Jane Clarkson, Founder of Lorna Jane, stretches to end her workouts in this video.

Lorna Jane’s workout and gym apparel features maximum support sports bras, active tanks and ultimate coverage tights. Lorna Jane’s gym collection brings fashion and functionality to your exercise outfit.


Talia Beckett Davis is the Managing Director at Pink Pearl PR, an agency focused on helping women entrepreneurs build successful brands. She is also the Founder of the Organization of Canadian Women in Public Relations and the Organization of American Women in Public Relations. You can find Talia blogging on or organizing a brand’s launch party across North America!

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