Jan 14, 2012 by Tatianna
Today’s workout is a follow up to yesterdays ” Tomboy Workout “, and it’s a lower body routine. Let me just begin by telling you that after I took my break I feel so much stronger and I can push my self so much harder, and I am exited to workout overall. So listen to my advice and take a break from training every 6 weeks.
In this routine I was using a pair of 20 lbs dumbbells ( 10 lbs each ), my timer, a balance ball and a 12 lbs medicine ball. I had a lot of fun in this workout and I hope you will as well.
Fireball Workout Video
Workout Explanation
This workout is broken down into 3 parts. The first two parts are done for time and the third part is HIIT. It took me about 20 minutes to complete all 3.
Part 1
Set your timer as a stopwatch. There are 2 exercises in this sequence and you will go through them for the total of 5 rounds.
- Overhead Press Squat – 10 reps
- Vertical Leap ( my favorite exercise ) – 10 reps
Part 2
Reset your timer as a stopwatch and there is also 2 exercises in this sequence but only 3 rounds total.
You will do both exercises on one side first before switching sides. I combined them this way to really get the burn in those buns
Right Leg
- Side Lunge With a Medicine Ball – 14 reps
- One Leg Bridge On a Balance Ball – 15 reps
Left Leg
- Side Lunge With a Medicine Ball – 14 reps
- One Leg Bridge on a Balance Ball – 15 reps
Part 3
Set your timerfor 2 intervals, 10 seconds rest and 20 seconds max for the total of 8 rounds ( tabata style
- Low Squat Pulse & Twist Jump
My Scores
Part 1 – 6 min 6 sec
Part 2 – 9 min 22 sec
Part 3 – 12, 12, 11, 10, 8, 7, 7, 7
Share Your Scores!!!
PS – I will be updating later on today with a workout recap video and beginners variation. Please watch that video for proper instruction.
