Fit For Her Minneapolis + 30 Minute Legs and Shoulders HIIT Workout

It’s that time of year again. The 2nd Annual Fit For Her Minneapolis fundraiser event is on Saturday, February 18th and I want to see all of you MPLS people there. You may remember last year’s Fit For Her 2016 event, where we sweat, ate, and shopped local female-run businesses to raise money for the Her Initiative. I was there with a broken foot and had so much fun that we decided to go bigger this year capping the event at 100 people instead of 50. Lindsey from Nourish Move Love (one of my main ladies) is a Her Ambassador and invited me to co-host the event with her and Stacie Hassig from The Real Food Dietitians this year. I am humbled to work along side Linds to raise money for such an amazing cause.

The second annual Fit For HER Minneapolis is happening on February 18th and you're invited! Check out this 30 Minute Legs and Shoulders HIIT Workout inspired by the Her Initiative.

The Her Initiative

The Her Initiative was created by Healing Waters and is a nonprofit that proves access to clean water and specific health & hygiene curriculum to women in the developing world.

This is an initiative to get women here supporting women there.

Did you know…

  • 1 in 9 people world wide do not have access to safe and clean drinking water.  

  • Girls under the age of 15 are twice as likely as boys to be the family member responsible for fetching water.  

  • Almost two-thirds, 64% of households rely on women to get the family’s water when there is no water source in the home.  

  • Research has shown that for every 10% increase in women’s literacy, a country’s whole economy can grow by up to 0.3%.

  • Women and girls are responsible for water collection in seven out of ten households in 45 developing countries.  

  • The average container for water collection in Africa, the jerry can, weighs over 40 lbs when full.   

  • When you give $25 a month for a year, you will provide 25 women and children with access to safe, clean water and vital health & hygiene education. That means over the course of a year, 1 woman here can transform the lives of 25 women there!

  • Girls miss 145 million days of school every year due to dirty water.  

Clean water is a basic human right in America and these facts really make you think twice about how privileged we are. Join us at our event and help us make a change!

The Event

How can you help? What can you do? That’s EASY. If you are in Minneapolis, buy a ticket to attend the Fit For HER Minneapolis Event on February 18th. If you’re not in Minneapolis, but still want to donate…you can and we would so appreciate it! Do so HERE. The event involves at 45 minute workout taught by yours truly + Nourish Move Love. Following the workout, there will be free + healthy refreshments, a raffle, and a plethora of women-owned pop up shops. The idea is to support women on a local + international level. It is going to be AWESOME.

  • Date: Saturday, February 18th
  • Time: 9am-11:00 event time // 8am-noon space time (vendor table set up begins at 8am).
  • Location: 514 Studios: 514 N 3rd St, Minneapolis, MN 55401

–> Join our Facebook group for updates and details. 

–> Buy a ticket for Saturday, February 18th HERE

–> If you’re are interested in being a vendor or donating a raffle item, email [email protected] 

–> If you can’t attend the event, but still want to make a donation click HERE 

Thank you times a million to our amazing sponsors. This event wouldn’t be possible without YOU.

AthletaSpoon OptionalSix notes clothingPaisley + SparrowHaute BarreBrooke Alexandra PhotographyHeadFlyer BrewingOva WomanSwitch MinneapolisCherry On Top ConfectionsTarana Yoga IncPrimal KitchenShop FrilloonBranded By J.Otto, and Olive Branch Boutique.

Since a big part of the event is a workout and Linds and I both love to get our sweat on, we thought…what better way to promote the event than with a workout itself? We are calling this The Legs + Shoulders Water Carry inspired by the above facts and the Her Initiative (scroll down for the full workout).  

Fit For HER Minneapolis is coming to Minneapolis on February 18th and you're invited! Check out this 30 Minute Legs and Shoulders HIIT Workout inspired by the Her Initiative.

30 Minute Legs + Shoulders HIIT Workout

Equipment: One medium-to-heavy dumbbell {8-20 lb dumbbell}

Instructions: This workout consists of 8 leg and shoulder focused exercises to resemble the muscles used by women who have to carry clean water from wells to their homes. Complete the number of repetitions or timed interval listed next to each exercise below. Repeat the entire workout x 2-3 sets.  


  1. 9 reps — Single Arm Overhead Squat {9 reps per side}

  2. 15 reps — DB Overhead Reverse Lunge {15 reps per leg}

  3. 64 sec cardio — Squat Jack + Punch

  4. 10 reps — Squat + Front Shoulder Raise

  5. 7 reps — Lateral Lunge + Press {7 reps per leg}

  6. 40 sec cardio — Criss Cross Squat Jack + Punch

  7. 25 reps — DB Overhead Front Lunge {25 reps per leg}

  8. 1 min 45 second cardio — Press Jacks

Repeat x 2-3 sets.

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