Athlete Body Workout

Oct 13, 2012 by

Lower Body Workout


Hello My Lovies,

Another Lower Body Workout is coming your way! For some reason I’ve felt quite sore before I even started this routine and 2 hours after I was done, I felt my muscles being sore all the way up my ears! This routine was broken down into 2 parts, the first part took me 6 minutes and 44 seconds to complete, and second part took me 19 minutes 34 seconds.

This one was a lot of fun and I was exited to use my cool new toy :), if you follow meΒ on Facebook you already know what it is. It is my baby blue sandbag :). My versafit bag has already started to wear down and I was looking to get a sandbag, and just as I was about to get one, I got a letter from Alexander the owner of a Ukrainian fitness equipment company , and he offered to send it to me as a gift. When I saw that it was baby blue I was screaming with happiness cause baby blue is my favorite color. He also sent me functional dynamic loops and I’ve already been having some fun with them, love it!

What I loved about my VersaFit bag is the design of it, I love that the weight falls to the front, but I didn’t like that the weight wasn’t adjustable, and the bag it self started to rip a bit. So if you like the design of VersaFit, I recommend you making it your self instead of buying it ( I have a post about making your own versa fit bag ) . The sandbag has a lot of handles which I love and it’s adjustable, and it’s baby blue.

Now, it is a bit tricky because you have to be very careful with you use the sandbag. The other day Vanessa shared a link with us in the comment section, it was a video o f” The Way Not To Squat “, this video is gonna save a lot of backs so please watch it.

I would like to thank Vanessa for this video, because we want everyone to be safe.

Here Is The Video ” The Way Not To Squat With A Sandbag”



Now, here is today’s workout:



Workout Explanations


If you are just joining LovingFit, please take a look at how we organize the workout schedule, and let us know in the comment section if you have any questions.

Darlings as usual you already know the drill, make sure you do a good warm-up before this and every workout and always practice every exercise and the proper form before beginning to workout. This is especially very important in the first exercise that we are gonna be doing.

All I was using in this workout is my new sandbag ( 40 lbs ), my Gymboss timer, and a little white stepper but you can just use a chair ( make sure it’s not too high ).

This workout is broken down into 2 parts, both parts are done for time.

Don’t forget about the Booty Challenge, it is the 4th week for me, and before each lower body workout we are doing 100 regular bridges ( 4th week only ).


Part 1

Set your timer as a stopwatch. Complete 30 reps of the following:

  • 3 Side Jump Lunges & Bag Pick Up & Knee Up ( this whole thing counts as 1 rep )


Part 2

Reset your timer as a stopwatch. Complete 3 rounds of the following

  • Diagonal Pulse Squat Variation – 20 reps ( Right Leg )
  • Squat Booty Pulses – 20 Reps
  • Step-Ups & Knee-Up Twist – 20 reps ( Right Leg )
  • Diagonal Pulse Squat Variation – 20 reps ( Left Leg )
  • Squat Booty Pulses – 20 Reps
  • Step-Ups & Knee-Up Twist – 20 reps ( Left Leg )


Finished this workout with a Booty Challenge and I also did 15 minutes of Jump Rope. Don’t forget to do your stretching, I did “Total Body Stretching“.


Also, check out my new post on ” Skin Deep Fitness And Real Motivation “.


Have Fun Training Darlings!




Lebert Equalizer Total Body Strengthener

Related Posts


Share This

  • Gerri Lee Schafer

    woo hoo !!!!!!!!!!!!!!! FIRST !!!!!!!!!!!!!!!!!!!!! night all….lol

    • Yes you are :)))

    • tee_w

      you were just sitting there waiting, weren’t you! lol

    • Diana

      Tati should give the exact time when she is planning to upload the workouts just to make a little competition for you! πŸ˜€

  • ltwin

    Tatianna, this is a great grear workout! did it this half an hour ago..
    I feel amazing after my shower now.
    I’m also in week 4 of the booty challenge and WOW my bum is hurting in a good way and I really can see and feel the difference – thank you so much!
    priyatnih wihodnih i mnogo positiva

    • HELOOOOO my darling :)))

      Kiss Kiss Kiss, so glad you already did this workout, I am so sore today I can barely move

  • KirryKaatje

    Looking at that video about ‘how not to squat with a sandbag’ made me realize: no wonder my lower-back has been in agony for months, due to all the sandbag-back-squats from *the one that shall not be named* – website. >.< Thank you so much for this video!

    • You are so funny girl πŸ™‚

    • 1Ivana

      it was my first reaction too…I was like: what???? I can still feel my lower back from an injury on a New years Eve..

      • KirryKaatje

        Yea, lower-back injuries suck sooo much! I’m quite astonished now that there are so many ‘fitness-instructors’ suggesting certain exercises that will eventually hurt you.
        I wish you well with the recovery.

        • 1Ivana

          My thoughts exactly…maybe I was naive to trust them…I was a little bit angry…
          This is why I just love Tatianna, form is everything and she is not afraid to put links with some other trainers and instructors, if they are doing the right thing…the health comes first…

          • KirryKaatje

            So true.That’s why I’m so annoyed as well. If I knew better when I started, then I wouldn’t have this injury, and people may say, I should have know better, but to be honest: I have putted my faith in people of who I thought knew what they were doing, clearly they didn’t. And watching certain moves or improper form on there just makes me wanna grab my screen and scream to the ‘newbies’: “Noooo, don’t do that! Step away from the dark side and come to the light! Come to LovingFit!”

          • 1Ivana

            buhahahahahahahahahahah….step away from the dark side…hahaahahah
            but at least now we know better…

          • KirryKaatje

            We do. πŸ™‚ Now we have to spread the word, like good Tati-Padawans. <3

  • Diana

    I am a bit behind so today’s program is the Tailfeather Posse. πŸ™‚ I was so happy when you posted that medved-link the first time on facebook cos I have been looking for a sandbag for an affordable price (as I dont speak Ukranian I immediately switched language that is why I knew about the the English, German etc versions of the site!:P) I hope my boyfriend got the message and surprise me with a sandbag for Christmas!:) I can hardly wait to do your “evil” workouts with a better/heavier sandbag, Tati!:)

    • sedindriuke

      I so understand you and wanna sandbag as well πŸ™‚ im really considering to get one now πŸ™‚ i hope there are filler bags with a sandbag.. not just a shell

      • Diana

        Hehe, I knew I am not the only one who wants a sandbag really badly!!! πŸ˜€ The homepage says:”Inside each bag is 3 bags (in the set) with a special Velcro system for filling with sand.” so I think it is not just the shell!:)

        • sedindriuke

          Di, you a a star! I read English version as well but i missed this… shame for me πŸ˜€ thank you girl! Ok really, im really gonna to order it now πŸ™‚ I would love orange colour … πŸ˜€

          • Diana

            I am really glad I could help you!:) It was a bit hidden under the picture, if I remember well… πŸ™‚ I would love to have a sandbag in apple green but I am afraid I will have to pick the pink! πŸ™‚

      • Yep, mine came with 3 filler bags, I stuffed mine with my old versa fit and I am going to use an extra filler bag to addd more weight.

    • KirryKaatje

      I’m also very happy with the Medved link. I think the price inc the shipping to The Netherlands is really good! I already have a sandbag, but it’s very rigid and unpractical, so a Medved one will be perfect as a gift to myself for all the hard work. πŸ™‚ Babyblue! <3

      • sedindriuke

        exactly! I thought the same price includes p&p so time for a gift … working out at home and not spending money for memberships.. πŸ™‚

      • I am so glad you guys like it as much as I do, it is so cute, I just love new fitness toys.

      • Diana

        Well, I dont know if they count the whole EU as one. I live in Hungary but it is right next to Ukraine. That might mean less shipping cost… πŸ˜€

        • KirryKaatje

          If they ship to the US, then they darn well ship to the Netherlands. ^^ I’ll just casually drop Tati’s name otherwise. πŸ˜›

          • Diana

            There could be a LovingFit discount πŸ˜€

          • KirryKaatje

            Nah, I want that company to make a gazillion thingies!….whatever currency they have in the Ukraine. *blush*
            Id settle for a special deal with the bag and those loops, because those look like fun as well! We’ll call it the ‘Tati-Tailfeather-Deal’.

          • Diana

            LOL, I hope that “Alexandr from Medved” reads Tati’s blog and will use our perfectly designed pricing/marketing ideas!:D

          • KirryKaatje

            We have suggested some genius ideas! So he better. *winks*

          • sedindriuke

            yes girls, so keep going until we get the discount and then we order by bulk πŸ˜€

            After todays workout.. really i need normal sandbag for myself..enought to do harm for myself..i did the WO with the sandbag on upper back … i could not hold on the shoulder my ‘sandbag’

          • I say drop Tati’s name for sure..I would even do it casually lol.

    • Ahh honey you are definitely getting the baby blue one for Christmas, I was so happy to get mine, the funny thing is, I’ve been looking for something new and I was hoping somebody would make a baby blue one, and when I got the email from Alexander and he offered to send me one I was so exited, I did’t tell him the color but I was secretly hoping it was going to be the baby blue one, and when I saw it I screamed like a baby πŸ˜›

      • Diana

        I can sooo imagine you screaming around the package and dancing through the hall! πŸ˜€

      • 1Ivana

        I made mine…it has small packages inside,from half and one kilos…before this one I had the one (also homemade) but I couldn’t adjust weight…now this one has a zipper and it is so pretty…

  • Kim

    That sandbag video was so helpful. I’ve had a sandbag for two years and have been doing squats exactly the way they said not to due to following a few other sites. That is, until I started doing your workouts-I noticed you always held your versafit bag in the front for squats and it does feel better. I have the TRX system and would love to see how you incorporate yours into some workouts. It’s the hardest piece of equipment I have. I love doing push up pikes on it. I’m not sure yours will hang low enough for you to put your feet in to do them-but you should try it if it does. It’s a killer move.

  • Hi tatianna, do you have the dimensions of the sandbag?? i found someone who makes them on the internet and i would like it to be like yours πŸ™‚

  • Kate_CZ

    Privet! πŸ™‚

    Nice one again. Thank you Tati! My times:

    Part 1 – 05:01 with 16kg/35lb
    Part 2 – 17:45 with 16kg/35lb for both squats exercises and I also used a 4kg/8lb ball for step ups

    I put 16 packages of salt into my sandbag (it was cheaper than rice). I donΒ΄t think I can squeeze even one more inside. But for now, no need to increase the weight. IΒ΄m only getting used to this heavy bag…

    I donΒ΄t have any original trx or anything like that but I use two long climbing slings and it works perfectly. I use it for reverse push ups, seated pull ups, pike push ups (your legs are in the slings) or any plank variation (again the legs are in, hands on the floor) which is very effective!
    I love this piece of equipment and as it is very easy to substitute I would strongly vote for and welcome if you start using it in your workouts.

    btw have you tried doing triceps dips on it? Fucking hard πŸ˜€

    Have a nice weekend everyone!

    • Thanks for the salt idea, I’ll be using next time.

  • I did it at home today.
    6 minutes for part 1 with 22 lb in sandbag
    19 minutes for part 2
    I followed with 3 minutes of tricep push ups with Cassey and I ended up with a quick yoga workout.
    Working out makes me HAPPY!

  • KirryKaatje

    Ive just finished this workout. I wanted to do it this morning, but an emergency babysitting session and a slow postman delayed it.. Ah well.

    My score! First part took me 7:39 and part two (3x) took 30:38. I’ve finished the workout with the bridges, some crowns and a ton of stretching. Thanks Tati, I’m sure I’ll wobble around like a penguin tomorrow.

  • Naomi

    This was so hard on the butt and legs, I just sat down to write this and I don’t feel like getting up again – ever! I also replaced one of the leaking filler bags in my sandbag today and used the opportunity to add some extra sand, so it currently weighs in on 17-18 kg. The first part felt pretty okay, 3 mins and 58 secs. The second part = burn, burn, burn!!! It took me 20 mins and 47 secs. I also did week 2, day 2 of the Booty Challenge. I can actually feel a tingling sensation in my behind. I suspect I am up for some serious DOMS… Planning on doing upper body tomorrow – my workout schedule is suffering a little because of lots of work related traveling (I still exercise though, only I do full body programs).

  • Marry

    Privet Tatianna!) You`re so beautiful)) I need to ask you.I`m 16 and I already have a brightly expressed cellulite on my hips. At my growth 160sm i weight 55kg. What do i need to do to get rid of it and do i need to lose my weight? Can i sit on a diet at my age? And can i also take Chromium Picolinate? Answer please.

    • Hi Marry,

      I suggest you skip on Chromium Picolinate until you are 18. How do you currently eat and exercise?

      • Marry

        I eat everything(except chips,soda,crackers), I eat many sweets.And to tell the truth I do only morning exercises.

        • How much sweets do you eat and what kind of morning workouts do you do?

          • Marry

            I can eat 1-2 chocolates in a day) On the mornings I do stretching exercises.

          • Well, just stretching is not enough. You would have to do strength training and cardio as a combination. All though I don’t recommend chocolates every day, but you’re 16 and I understand that you need to have some fun. Try to cut down the chocolates from 2, to 1 per day, but make sure you do strength training and cardio that day. 4 days a week that is all you knees.

          • Marry

            ok, thank you for answer)))

  • Chris Lee

    looks good! i’ll do it on tuesday!
    i have a trx that i use regularly, they are pretty expensive, but my first one was one that i built. it’s pretty easy and really cheap. i used 1″ nylon webbing, 2 cam buckles, 2×6″ pieces of 3/4″ pvc. i had a couple of carabiners at home that i used to use for climbing, but that only made it easy to clip and un-clip. without the carabiers, the whole thing probably cost about 10 bucks.

    • Gerri Lee Schafer

      ooohhhh Chris, post some instructions on our page please :))))

  • 1Ivana

    Hi there..

    first of all thanks for the video about squats!!!!!!
    and..lately I have been doing some of Melissa’s Bender workout, just to change it a little bit, but you are still my number one..every day I check the site… 10 days I am going to a surgery..I have problems with my glottis ( the little thing in a throat that produces sounds and voice)..I have some cysts on them, and I have to remove the is not a big surgery,the problem is only that I have to be fully I will have to recuperate from that..but my plan is to start with pull-ups program when I recover, and until then I am just hanging on my pull up bar…( I bought mine for something like 14 dollars in a supermarket and it is least for me)
    I was out the whole morning and now I have to rest for an hour or two ( after lunch) and then I will do my workout for today

    kisses to you all

    • Hey honey,

      Be careful after your surgery, make sure you fully recover, cause pull-ups are quite hard, and you don’t want too much blood flowing to your surgery spot.

      I am glad you have a pull-up bar now, I love mine so much.

      • 1Ivana

        O yes, I will first recover, don’t worry…I am too old to play with my health..and after last year, when I had few injuries, I think I am smarter now…thank you for caring…

  • Girlie ! I finally did one of your workouts completely ! I did this one yesterday after 2 weeks of not working out at all and I enjoyed it so much ! It looked scary but I really did it all with a 30lb sandbag.
    Today I am only a little bit sore. I hope I can do an upper body today :). When I will be able to do those ones as you do them, I’ll probably throw a party.

    • Hey sweets,

      I missed you :), we need to start planning your party because you can already do them as I do them but you don’t know it yet :), I am so happy you enjoyed the workout πŸ™‚ Have a wonderful Sunday Work It!

      • I miss you too :). I have a very busy schedule lately, but I’ve got my eyes on you and read most of your posts :).

  • Hi Tati, the more I read your blog and watch your workouts, the more I like you as a trainer and as a person. I’m glad the squat video helped, and I’m happy to see that you are not one of those “know-it-all” trainers who would never mention another trainer’s name in their blogs. It’s nice that you encouraged your viewers to watch Josh Henkin’s video. This means that, while you do have your opinions and views, you are also open-minded and humble and you are prepared to consider other trainers’ suggestions. I know this should be normal, but it’s not always so. Lots of fitness “gurus” would never be so open and so nice. This workout looks very challenging and I can’t wait to give it a try. By the way, the booty challenge is going really well. Love bridges.

    • Oops and by the way, I have been using a friend’s TRX a while ago and loved it. I don’t have one at the moment, but I’m willing to buy it if you decide to include TRX exercises in your routines

    • Vanessa,

      Thank you so much for your kindness, I am always open minded about other trainers at all times, because there is not such thing of knowing everything, we grow and learn every day. I definitely don’t know it all, and I love to share information, that’s why I don’t mind when you guys talk about and link other websites that you like and that are helpful, I believe in cooperation of information instead of competition, I am like that in life as well.

      I think in our society, people tend to think that in order for someone to win, someone else has to lose, but I don’t think like that, I always think if people work together instead of competing with each other, then everyone wins, no need for egos or narrow mind thinking, we are all one, and when we put our knowledge together we can create a better society.

  • Christian

    Another cool WO. Here is my time!
    Part 1 5.20 Min with 10kg bag
    Part 2 17.49 Min with 10kg bag

    Finished with week 3 day 1 Booty challenge and one round of good posture challenge!

    Have a wonderful day all!

  • ? BodyRocker ? Beth ?

    I really liked the Sandbag’s team Video !
    Good to know that ther’e actually taking care of their customers..

  • Skippie22

    aaaaaHA! So *that’s* why my back was sore for two days after doing the back lunges and jump squats with my 40 lbs. SANDBAG!!! And I was only worried about the “whump” on my neck (so trying to land like a cat on my feet so that that didn’t happen…). Whew. Well, if you stick to the sandbag now Tati, no more problems – yay! πŸ™‚
    I’m still doing the Ab Challenge because that is my dearest wish lately….Abs please!! So 3 Rounds of Plank March on the step, 10 straight leg lift and hold, 10 side-to-side straight leg and hold. Oy. That just doesn’t get any easier!! My execution gets better, but I’m still falling off the pull-up bar at the end and my hands stay in “bear claw” until I shake them loose.
    For this one, I used my good ‘ol 40 lbs. sandbag
    [1] 4:33
    [2] 19:46. I took a water break between rounds
    Finished with stretching and 4 min. of Wheel for my BACK πŸ˜‰ ;-).
    ~~love to all of you beasties here…Woot!! <3 <3 ~~

  • Gerri Lee Schafer

    wait a few days until you recover

  • The first part took me 4:20 and the second 19:25. Today, one day later, I really got some sore muscles. I love that feeling πŸ˜€ If I want to get leaner thighs, what would you recommend to do? ^^

  • Hello Friends,
    My score from this morning.
    Warm up: 10 mins; Good Posture Challenge: 3 mins; Week 4 R&FB challenge: 120 reps bridges
    I enjoyed this routine.
    Part 1: 5:23 (30lb bag)
    Part 2: 19:41 (30lb bag)
    Followed with 3 rounds of both exercises of R&BF part 2. I believe my booty now love this.
    10 minutes of inituitive High knees
    10 minutes cool down/stretching

    • This kicked my butt this time…I was tired right off the bat. I’m not sure if it’s the increase in weight and reps or my fistful sleep last night.

      Warm up: Basic warm routine.
      Part 1: 7.27 (40lbs bag , 40 reps)
      Part 2: 28:57 (40lbs bag, 30 reps ) I did on each leg the 10 reps of step ups & keep up twist for 3 rounds carrying my 40lbs sandbag…I’m not sure why I did this.

      Finisher: I wanted to do pistols and swing challenge but lacked the energy, so I settled for 4 rounds of Isometric 40lbs weighted bridge 20 sec rest / 1:00 minutes.
      Cool down & stretching 15 minutes.

  • sarbear

    Also this is my 4th week of training with Tati, for the first time ever.. so should I workout a couple times this week and then still take a few days off after 6 weeks or take this week off to let my body heal and replenish, then start a new cycle next week? :s

    • Hey,

      Recover this week. Then start a new cycle, next week.

  • Hey there,

    I strongly suggest you recover completely, don’t force your body right now, you need to get healthy first. Eat lot’s of veggies, fruits, and drink herbal teas. Recover first. Once you feel you are strong enough, then resume your training.

  • Gerri Lee Schafer

    evenin’ all…did this one this morning, used 40.5 lbs in my sb for part one…i could not get the flow for this…any way, took me 3:19

    part 2 i started with the same weight in my sb, and hit pause on my timer and got into my 40 lb vest instead, don’t like to have my sb on one shoulder, it’s stiff like a log and makes me wiggle too much…anyway, did the entire 2 nd part with the vest on, used a low step stool for the step up….finished in 11:28

    didn’t feel finished so did 10 x 10/20 hks…then 5 rounds of 25 dip station knee raises and 20 push ups and cooled down with 5 x 1:00 / 1:00 high knee jog / jumping jack

  • Jos

    Did this today with 32-33lbs SB (sometimes I just think of it as a 35lbs haha).

    Part #1 4:46
    Part #2: 25:03 – I timed each round which roughly took me about 7 minutes with 1 minute break in between rounds.

  • Good morning all you LovingFitters πŸ™‚

    Well, I did this crazy workout this morning.

    Warm up 5 min cardio blast 50s on 10s off

    Before booty challenge week 4 – 120 reps of regular bridges 4:02 mins

    Workout done with 35 lb sandbag and 18″ box
    PART 1
    5:05 mins
    PART 2
    Round 1) 7:39 break 1:14
    Round 2) 7:09 break 1:29
    Round 3) 7:14 break 2:34
    Breaks between rounds were a little long. My left shoulder into my trap gave out faster than my legs.

    After booty challenge 30 reps each 10s hold with tighty booty hold 60s – 3 rounds took 12:28 mins

    So, everything all together including 5 min cardio took 58 mins.

    Now, I think I will go die in a corner somewhere LOL

    • I think it so adorable that you guys say LovingFitters πŸ™‚

  • Evaleen

    It’s awesome that you have a sandbag now too, am eager to see what moves or combo’s you’ll come up with that uses it. πŸ˜€

    I don’t having anything stable but short enough to use on the step-ups, so I wondered if stepping up out of a (semi-deep) back lunge would work mostly the same way?

    • Yes, I am so exited too :), my versa fit has been ripping a bit and I was ready for something else. If you have shoe boxes at home you can take 2 and place some books into them, try stepping up that way.

  • Just completed this workout. I used a 25lb bag of kitty litter and put it inside a book bag! lol! It will have to do until I can get a SB. My time for pt 1 was 6:28 and part 2 was 24:65. Then I did some cardio and now I’m wiped out! Goodnight all πŸ™‚

  • Katerina Gjorgievska

    Hi guys,
    This workout is the first one I did after my time off. I did it on Monday and my legs are still sore πŸ™‚ It didn’t take me too long to finish it, but combined with the Booty Challenge, this workout was brutal! I really liked the diagonal pulse squats, this exercise looked easy but when done in proper form, it hits all the right places πŸ˜‰ I used 14kg of salt that I put in a backpack.

    Thank you Tati, for another awesome and fun workout!

  • Diana

    I did this today. It was awesome. Unfortunately I couldn’t use really heavy weights cos I use an old rucksack as sandbag and it doesn’t have good handles, so I did it only with 7kg….:( After that I did 3 rounds of 12 Figure Skater Plyo Jump Exercises on each leg. It felt awesome!:) Thank you!

  • DiBi

    Helloooo πŸ™‚
    yes, I am still alive and still follow your workouts alomst daily (just have so much to do that I don’t manage to comment etc.) and besides to that I wanted to tell you how awesome this workout is, I wanted to show you a link

    when I saw it, I immediately thought of you telling us to mind our diet and it is SO true!!

  • Backtomobay

    Hi Tatianna. You might like — Kinobody Fitness Systems’ webpage. I particularly liked his Facebook post today and thought of you…

    • Oh yes, I know about this blog, it’s pretty incredible and the guy who writes it is just beautiful !!!

  • This workout felt a lot longer than it was! That’s because it was hard. I need to rethink this whole sandbag thing. Mine is homemade with contractor bags, pea gravel and loads of duct tape. The problem with that type is that it’s rigid, so putting it on the shoulder is very awkward, and I spend a lot of attention holding it there, and then my shoulder tenses up…it’s a mess! I need something new…

    Anyway, 35lb bag. This was one of those workouts that I wanted to rush through but instead I slowed down when it got hard, keeping my form. I still couldn’t manage to not use my back in part 1, though. πŸ™

    part 1: 6:25
    part 2: 21:19

    It is HOT here in northern CA–well…hot for HERE…it’s like 75 degrees at night, tee hee, which to you is probably like winter weather. But I was tired and my knees are feeling creaky so I called it a night. I went for a walk around a local reservoir today, too, so that was a nice hour of light cardio earlier. πŸ™‚

    • I love having my new bag, but I am definitely thinking about updating it to the medium sized, I just want something more heavier now, by the way you can also find one on ebay for about 40 dollars ( that is for the medium sized ), the smaller one is much less I believe.

      It’s still hot here too, it drives me crazy, it’s almost end of October and I am still sweating like crazy.

      • Thanks Tatianna! I will look on Ebay. $40 is totally reasonable. I still get jealous looking at your nice straight back with the versafit bag, though. That structure looks really convenient too. I’ll look into both, plus maybe making one…with a zipper. πŸ™‚ goodnight!!

        • Yes, definitely! My Versa Fit finally busted today :(, I was so sad, but I am going to make one my self, cause I so don’t want to buy it again.

  • tee_w

    Hi tati! Did this one today. First part I did with my sandball (20.5lb) it took me 5:57. Second part I was doing first side & I thought -this is easy, hah after second side I was realizing – ok maybe this won’t be so easy! Lol I stepped up and down on the step ups, for the first two exercises I put my sandball on my head rather than on my shoulder, I’m just not keen on putting weight on one side. This took me 19min 04 sec.
    Total workout time 26min49 sec
    Then as I skipped yesterday I did my upper body workout – Mind is everything workout plus I did 30 two leg bridges before athlete body and 2 rounds of 10 each one leg bridge after mind is everything.
    Thanks, I’m shaking now!
    Going out to dinner tonight! We never do that! Mother in laws birthday!
    See ya, thanks for friending me! Lol

  • Sdravstvujte,

    Vse zavisit ot rezultatov kotorie vi hotite. Esli vasha zadacha pohudet to ne kushajte 2-3 chasa do trenirovki, i 2-3 posle. Vodu mogno pit vsegda, stolko skolko organizmu nugno.

    Esli vasha zadacha eto mishsi to vi dolgni pokushat 1.5 – 2 chasa do trenirovki, na vashej tarelki dolgni bit sirie ovochi, polnosennij belok a takge uglevodi kak naprimer korichnevij ris, ili grechka, ili quinoa.

    Posle trenirovki kushat v techenii chasa. Gelatelno chto nibud ne girnoe, no chotobi tam bil polnosennij belok a takge uglevodi.

    • ?????

      ???????, ?? ? ??????? ???? ????? ???? ?? ????? ?????????? (????? 100 ??) ?? ????????? ??????? ???????? ?? ??????, ??? ?????? ??? ???? ? ???? ????? ???? ????? ?????????? ?? ??? ???? ????????????? ? ????????? ? ????? ?????????? ??????

    • ?????

      ? ???, ????? ????????? ??? ??????????? ????????? ???????? ????? ????? ??????, ????? ?? ?????????? ????????? ?? ? ??????? ? ??????? ???????? ?????, ??? ???? ?????? ????? ? ????????? ????????? ? ??????? ???? ???, ???? 45 ??.

  • Chrissy

    Tati, this is one I won’t soon forget! I made it longer because I didn’t do the booty challenge or jump rope tonight so I did 4 rounds of 25 reps. I had weight in the first two rounds, but had to drop it for the last two. My legs feel great! Or at least they probably would if I could feel them πŸ˜‰ Thanks for all you do!

  • Elena Kozlovsky

    So, after a week of no workouts I did this one yesterday. Let me tell you, I feel it today! This is what I love about your workouts – they hurt. And you know that you worked out because you feel the pain. Finished with the round booty challenge. I’ve been meaning to ask you, Tatianna, would it be wise to continue with the round booty, or any other challenge for that matter, for more than one month in a row? Or do you recommend a break? Thank you.

  • Vivi

    Tati, I looked on Ebay for the Medved sandbag and couldn’t find it. Were you talking about a different sandbag on Ebay?

  • sus

    I just finished this one. I did Part 1 in 5 min 37 sec with my 25lb kettlebell. Part 2, I completed in 19 min 52 sec using my 25lb kettlebell as well. I am wiped out and haven’t sweat that much in a while. Thanks for another great workout. Keep them coming!

  • Petra

    I really liked this workout!! Started with a butt challenge. The workout took me 7:04 ( first part- 25lbs) and 20:29 (second part -25lbs). Finished up with a butt challenge and Abs Climber Uncut. Thanks so much Tati <3!

  • Kate_M7

    OUCH this one BURNED so badly! 35lb (16kg) sandbag, first part took 6.06 and the second 23.27. All my chairs were too high for the step ups so i had to use a footstool which was very squishy so I kept wobbling off it which slowed me down! plus i only just increased by sandbag weight from 11kg (my husband was a bit enthusiastic tipping the sand in and i couldn’t be bothered tipping some out :P). All in all a killer workout, loved it xxx

  • AlishisPhillips

    Hey Tati! Long long LONG time since I’ve done a workout, my life exploded but I”m trying to get back into my workout routine. To answer your question, I don’t have a pull up bar or the handles dangling from it. In fact, I have to reduce the amount of equipment I do have since I’m moving to a smaller apartment. Please keep in mind all of us who don’t have access or room for this extra equipment. Thanks!!

  • Jeanne

    Oh my, I am all sore! I did this on Monday + the new thighs and booty challenge incorporating my new sand bag (your sandbag’s sister, Tati:))) Now it is Wednesday and my legs and booty are on fire, muscles are sore and I am dreading to the next lower body workout and challenge tomorrow. It has been a while I was so sore. I also did an Upper body workout yesterday + your newest abs routine. My abs are screaming today.. and it is quite possible that I am falling apart thanks to you πŸ™‚ But as they say, there is no CHANGE without CHAlleNGE! So, I will push through the muscle pain this week and feel much better later πŸ˜‰
    I liked this workout because it was simple and yet very hard, and incorporated some cardio. Good job!

  • Patricia Acosta-Ramirez

    I love your workouts Tati, this one was perfect. I started with a 10 minute warm up, then 120 bridges from week 4 of a booty challenge, then the workout using a 31lb sandbag and following advanced form without modifications. My scores: Part 1=6:16 Part 2=19:52. I then completed the second part of the booty challenge and finished with “Fifth Element” Abs workout. Thank you so much! You and Miguel make me so happy! πŸ™‚

  • ?????

    ??????? ???, ??????? ???????. ? ??? ????? ???? ????????? ?? ????? ??????????? ? ????? ????????! ?? ???? ?? ???????? ????? – ??????????????, ??????? ????????????? ????? ???? ???????. ??????? ???, ??? ???????? ? ???? ?????? ????????.

  • Cassidy

    I used my 30 lbs. sandbag for everything.
    Part 1: 6:06
    Part 2: 16:02
    Doooood, I have to stop being so stingy and go buy more weight! I didn’t struggle too much with this one, though I’m *definitely* sweating. πŸ˜‰

    I finished this up with some sprinting/jogging. I don’t usually enjoy running, but every once in a while it hits the spot. The weather was too nice *not* to go out.

    • Cassidy

      2nd try!

      Part 1: 4:21
      Part 2: 21:42 (I did the step-ups weighted this time, using 16 lbs.)

      This was as much fun as the first time around. As always, thank you! <3

  • Carmen Parara

    A short but very effective workout. It really targets multiple muscles which is encouraging, the burn was present in my arms, core and of course, in my glutes and legs. I used a pair of 15 lb dumbbells and a pair of 5 lb ankle weights.
    Part 1- 5:30:30
    Part 2- 20:14:44