Who lives in a pineapple under the sea? The same yellow guy who’s inspiring your next workout! This SpongeBob-themed session brings Bikini Bottom energy to the gym while hitting strength, cardio, and core. But before you start don't forget to properly hydrate and refuel with your SpongeBob BlenderBottle shaker!  Are ya ready kids? Aye Aye, Captain! 🧽⚓

Warm-Up (3 minutes)

Jellyfish Arms (Arm circles + band pull-aparts) – 30 sec each
Bikini Bottom Skips (High knees) – 1 min
Bubble Blows (Deep breaths with torso twists) – 1 min

Main Workout (3 Rounds)

SpongeBob Squats – 20 bodyweight squats (because SpongeBob’s legs never quit 💛)
Patrick Star Planks – 30 seconds (each side) of starfish planks (spread arms/legs wide)
Squidward Lunges – 12 lunges per leg (grumpy face optional 🦑)
Krabby Patty Press – 15 push-ups or dumbbell chest presses (serve those patties!)
Gary the Snail Climbs – 30 mountain climbers 🐌

Finisher: 

“I’M READY!” Sprints - 20 second sprint / 10 second rest x 5 rounds (channel that inner SpongeBob).

Cool Down

Pineapple Pose (standing side stretch, both sides)
Jellyfish Float (lying hamstring stretch + deep breathing)

This workout mixes functional bodyweight movements with cardio bursts—just enough to get you sweating, laughing, and feeling like the strongest creature under the sea.