Mar 2, 2012 by Tatianna
Today’s workout was focused on the lower body – booty, legs, thighs and core, and it’s a follow up routine to ” The Gun Show Workout “. It’s been a while since I’ve done a good interval training workout, so I though today was the perfect day for it. This workout was only 24 minutes long, but it was a killer! Since it was full on resistance training I extended the rest interval just a bit, believe it or not 5 extra seconds makes a huge difference.
The name of this workout was also suggested by one of my readers Angela ( thank you girl ). It’s fun to have you guys participate in naming the workouts.
Make sure you do a good warm-up ( I mean it! ) before this workout.
For workout recap and beginners variation fast forward the video, make sure you watch it because I go over the proper form of each exercise. Remember form is more important than speed ( sorry if I sound like a broken record ).
This workout was only 24 minutes long and it was interval training. In this routine I was using 12 lbs medicine ball, my GymbossMax timer, 40 lbs VersaFit bag from Power Systems ( you can substitute this for dumbbells, or just fill a back pack with sand or books or you can purchase a Sand Bag from your local sports store or Amazon it’s about 50 dollars ), and I was also using half of my pink toy Lebert ( if you don’t have this equipment you can use a chair or a balance ball instead ).
Set your timer for 2 intervals, 15 seconds is your rest interval and 45 seconds is your maximum effort interval, for the total of 24 rounds. There are 8 exercises total if you count the one’s that are done on each side, and you will go through this routine for the total of 3 rounds.
- Back Lunge & Knee Up Hold – Right Leg
- Side Lunge & Twist – Right Leg
- Back Lunge & Knee Up Hold – Left Leg
- Side Lunge & Twist – Left Leg
- Pike Up Abs with a medicine ball
- Full Body Combo
- Bag Swing Bridge Lifts ( using either LovingFit pink equalizer ( pink toy ) , balance ball or a chair )
1) 12, 11, 11
2) 14, 14, 13
3) 12, 13, 10
4) 14. 14, 13
5) 9, 9, 9
6) 6, 5 6
7) 21, 20 18
12, 12, 12
Spoiled Lulu likes to be in the shot now
PS – I’ve been writing a weekly article for another great health and fitness blog called Evil Cyber. My article comes out every Friday so definitely check it out.