Today I’m sharing a St Patrick’s Day Workout. It’s the perfect workout to get your blood pumping.

Although St Patrick’s Day isn’t until next week, I wanted to make sure that I get a themed workout in. It’s hard to believe that St Patrick’s Day is nearly here. I usually end up going out for a pint of green beer and that’s the extent of my celebrating St Patrick’s Day. I have a feeling that it’ll look different this year with everything that’s going on.

I’ve shared tons of workouts here on Get Fit Fiona over the years. If you’re interested in checking them out, you can find there on my workout page. The workouts are all categorized (lower body, cardio, etc.) so it’s easy to find exactly what you’re looking for.

St Patrick’s Day Workout Details

This HIIT workout can be done at home with a few pieces of equipment. For exercises when I’m on the floor, I like to use a yoga mat. This one (affiliate link) is my go to one. If you’re just starting to build your home gym, I would recommend a couple sets of dumbbells – one lighter for upper body exercises, and a heavier one for lower body movements. I like these ones (affiliate link) from Amazon.

This is a high intensity interval workout which means that you’ll work hard for 30 seconds and then rest for 30 seconds, and then move onto the next exercise. Once you’ve completed all of the exercises once you’ll have a chance to rest as much as you need before starting over at the top of the list again. Complete four times through for a full workout.

Exercise descriptions

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position. 

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Dumbbell chest press

With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position. 

Glute bridge

Lie on your back on the floor with your knees bent and your feet close to your butt. Raise your hips up off the floor by contracting your glutes, leaving only your feet, shoulders, and head on the floor. Relax your glutes and return your hips to the floor. To do a single leg glute bridge, raise one foot up so the knee is straight. Use your remaining foot on the ground to push off the floor and raise your hips while contracting your glute. 

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.


With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.

Tricep kickbacks

With a dumbbell in each hand, flex at the ankles, knees, and hips so that your torso is leaning forward slightly. Bring your arms close to your body with your elbows back slightly. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.

Are you going to give this St Patrick’s Day Workout a try? Let me know what you think in the comments below if you do.

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

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St Patrick’s Day Workout
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