Beware Of Burning Monster Workout

Jan 6, 2013 by

HIIT

 

Hello My Sweet Lovies :),

Welcome to the first Lower Body Workout on Loving Fit in 2013! The name should say it all! Because this workout was a complete Monster and I am placing it in top 10 hardest workouts. This routine took me about 36 minutes to complete, but you can be faster than me.

As you know I always try all the workouts before we film them to make sure everything flows just right and nobody gets injured. So, I’ve tried this routine on Tuesday and today I was still sore from it, that’s why it’s a real monster. This is mostly bodyweight, I was using a sandbag in the second part, but I will give you a variation exercise, where you won’t need a sandbag in the workout recap part of the video.

For everyone who is new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch

 

 

Workout Explanation

 

All you need for this workout is your timer, you can also use a sandbag, or a dumbbell or a kettlebell, or just your own bodyweight. This routine is in 3 parts. First 2 parts are interval training, last and 3rd part is done for proper form and time. I counted the last part as a strength cardio so you can skip on your regular cardio if you like ( I did, but that is also because I could barely feel my legs when I was done. )

Part 1

Set your timer for 2 intervals of 35 seconds each, for the total of 14 rounds. Or you can set your timer for 1 interval of 35 seconds and 28 round it’s up to you.

There is 2 exercises in part one, you will switch sides after completing both exercises on one side, so you will end up doing 7 rounds per side. First exercise is max effort, second exercise is recovery. This is how the workout out will go:

  • Two Way Jump-Up – Right Leg
  • Twisted Side Lunge – Right Leg
  • Two Way Jump-Up – Left Leg
  • Twisted Side Lunge – Left Leg

 

Part 2

Set your timer for 2 intervals of 35 seconds each, for the total of 7 rounds. Or one interval of 35 seconds and 14 rounds.

There is two exercises and absolutely no break, so push at your max. I had 35 lbs in my sandbag. ( you can also use a kettlebell, dumbbell, or your own bodyweight, or you can also substitute the second exercise for a Bridge ).

You will go through both exercises for the total of 7 rounds.

  • Three Pulses Squat & Two Side Bends
  • Sandbag Swing

 

Part 3

Set your timer as a stopwatch. Complete 50 reps of the following combo:

  • Three Jump Lunges & Kick Up & Side Lunge Kick-Up ( that whole thing counts as one rep )

 

My Time:

I completed the last part in 10 minutes and 11 seconds.

 

Have Fun Training My Lovies!

Hugs,

Tati

PS – My new article on EvilCyber.com – “The Blood Type Diet – A Personal Experience

 

LovingFit Facebook Page

 


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  • http://www.facebook.com/profile.php?id=100003784680720 Zarinda Bee

    First woopie woop and I am sure it will woopie woop my ass when I do it :D

    • http://www.lovingfit.com Tatianna

      He He :)

  • http://www.facebook.com/profile.php?id=100003784680720 Zarinda Bee

    ps – I love your leggings today!

    • Heather Lindsay

      Agreed!

    • http://www.lovingfit.com Tatianna

      Thank you :)

  • http://focusandfeelfreetofly.blogspot.com/ masage

    Am I the first one this time? ;)

    • http://www.lovingfit.com Tatianna

      Not yet :))

  • taltul73

    Tati… Tati… Tati…. you amaze me every time with your creative routines…the . movements are so good, challenging . i used 22 lb sand bag and the 3rd part took me 11:28

    im waiting for tomorrow morning when i will get up and feel the pain in my legs.. yummy…LOL

    HAVE A WONDERFUL WEEK
    WITH MUCH LOVE

    • http://www.lovingfit.com Tatianna

      Glad you had fun love! :)

  • Gerri Lee Schafer

    good morning Tati, just had a quick skim through the video, looks good……will pencil it in for next week :))

    today I did a routine from Everything Is Team Beastmode that I posted on our DR page….quite a few of us are going to do it over the next several days……very hard………and Happy New Year

    • http://www.lovingfit.com Tatianna

      Good morning darling ( now evening :) ) Sounds fun, gotta check it out, I’ve never head of them.

  • http://www.facebook.com/calbertson1 Courtney Albertson

    Very challenging workout! I really enjoyed it! I feel that my lower body is relatively strong, so this workout was just what I needed to challenge me. Thanks again

  • steffi_dk

    That looks great. I love those dynamic lower body workouts, that you come up with lately:)

    • http://www.lovingfit.com Tatianna

      Thank you :)

  • FitJen

    wow that was a tough one! Part 1 was a killer. My time for part 3 was 12 minutes 36 seconds.

  • http://www.lovingfit.com/ Lvette_1

    I watched the video and I like what I see…I will be doing this on Wednesday.

    • http://www.lovingfit.com Tatianna

      This workout was so fun and so hard at the same time))) Have fun with it!

  • Lili Suke

    i love it, i love it, i love it..it hurts it hurts it huurrtsss :)))

  • wolfblood

    The workout looks great Tati & by the way you too ;) I read you ate a lot of crap during the holidays and New Years Eve, well it doesn’t show ^^ I need to start now to not eat Lebkuchen and all these very nice yummy things anymore, did an old routine this morning (Bare if you dare) and I will do this as my 2. lower body this week :) I am so happy I found you somewhere around summer last year.

    Hopefully Miguel’s Dad feels a little better by now and I hope you and Miguel had a fun start nontheless to 2013.

    All the best from Germany, Karoline

  • sedindriuke

    amazing wo.. sweating like crazy.. i feel nothing in my legs after some rest.. but i hope tomorrow i will feel something. im so in love in your recent bodyweight wos for upper body as I want to decreas bulking in my legs as well. im enjoying it as it burrrrnnnsss :D Thanks Tati :)

    • sedindriuke

      today i do not feel soreness… disappointed :D i like burn :)) Definetly Leg Slimming workout go along with this baby as so fun and good workouts :) I will start be doing more swinging and weighted bridges variations, as it is so good for butt :)

  • http://www.facebook.com/kgilliam78 Kristen Gilliam

    Just finished this one and loved it! It was a great combination of legs, butt and cardio. When I got to part three I was so intimated by the number 50. I just told myself to think 10 reps at a time. I managed to finish it in 10:22. I used a 30lb. sandbag for part 2. I found the side bends to be really awkward for me so I opted to do three pulses and then stand up and squeeze bum. Thanks Tati:)

  • Evaleen

    What a great picture! :D

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Just finished!!! What a fun, great bodyweight workout!!! I used my kettlebell (35lbs) for about rounds 1-3 or 4, but I did a bunch of swings yesterday and I’m still working on my form on those, plus my hands were all sweaty from the squat/side bends, so about halfway through I switched to doing the bridges on the ground. I have gotten a lot better, but still feel the swings in my lower back…I should make a video and watch myself on those, see what I’m doing wrong. But the bridges were a perfect substitute and now I know that I can do this outside or on vacation with no equipment!!!

    part 1: averaged about 9-11 2 way jump ups every time

    part 2: averaged about 4 to 4.5 squat/side bends
    part 3: 8:56

    This was fun and great cardio. Went by really fast! I like the bodyweight stuff and the animal flow. Keep ‘em comin! :)

  • Christian

    Did this yesterday! Such a fun and enjoyable workout! My legs are so sore today!
    Have a nice Tuesday dear!

  • http://www.facebook.com/felinemenina Anna Carolina F

    The 3. part was tough for me. lately I´m practising lunges correctly. one side is less flexible than the other. I try to improve via hipmobility. last time when I did those handstand knee raises I had problem to fall down to left side…oh man..this is a weakness I just knew before but now I´m really sad about it, such a big inbalance in core stength and hip flexibility :(.

    nevermind I will achieve my goal this year to do the splits. and when it is on 31 dec 13! :))..keep my head up.

  • Elena Kozlovsky

    Thank you, Tatianna! Just finished it. Great workout as always! Challenging, just the way we like it.

  • http://twitter.com/LAmunekitaaa Cristina

    The workout was great just the swings started to kill my back towards the end and Im was looking at myself on the mirror while doing.it and I was in right position.

  • http://www.studiodavenue.com/ Abbie

    Another great one, thanks Tati! I did this last night, and not sore (yet). But I think I was a little too afraid of the burn monster and didn’t push hard enough :) I used 26lbs for part 2, and part 3 took me 12:21.

    I love these workouts with back to back work intervals, but am realizing that when I’m not writing down reps or going against the clock, I don’t push as hard. I think I need to make it a point to count the reps in my head, at least to keep up the same intensity throughout.

    • http://www.studiodavenue.com/ Abbie

      Nevermind, shoulda known better. I got sore by the end of the day :)

  • http://www.lovingfit.com/ Lvette_1

    My legs went through hell…pew! I finally felt the muscle pump during a lower body routine.
    Warm up: 10 mins; 1 min x 4 plank variations.
    Part 1: averaged about 8 for 2 ways jump up / 11 on the twisted side lunge.
    Part 2: Averaged 4 for 3 pulses squat & 2 side bends / 13 kettlebell swings (25lb).
    Part 3: I took 10:49 to complete this part.
    Cool down Stretch: 12mins
    I don’t think I’m looking forward to the after burn from this routine…had 2 bananas as part of my breakfast I hope they will help with any lactic acid build up. :)
    Tati, you’ve hit another one out the park. Thanks!

  • NUN1

    Hi Tati, I read your article and am glad to hear that you tried the blood type diet and it worked for you. I discovered it through another chat room and have tried to eliminate the foods that are said to be unhealthy for my blood type. I have experienced positive effects. My digestion had always been an issue for as long as I can remember but that has become a none issue now. I feel more energetic too. According to my diet plan, I would do better as a vegetarian although I can eat fish and eggs. Most vegetables are my best friends. The sad thing for me is that I come from Cameroon where tropical fruits like mangoes, oranges, papayas, guavas, etc. are abundant but those are some of the fruits that are not good for me. Even tomatoes are contraindicated.

    I am committed to trying this eating plan for the long haul because by the time I discovered it my system was in great need of healing, repair, and mending. Many of the negative side effects described in this approach of eating the wrong foods by my blood type were already plaguing me. I had been having breast cancer scare since I was in my 30s. And that with such close calls, I was relieved to have a tool in my hand that I could use to help myself. I am learning how to provide my body with all food nutrients while eliminating the foods that are not good for my blood type.

    As you said in your article, the challenging aspect of being on such a plan is that I find it hard to go out to eat and my friends think I am nuts or weird. I’ll keep making every effort to eliminate the foods that are considered poisonous (yes, there is such a thing in blood type world) for my blood type because I want to be around for a long time feeling happy and healthy. I have already used up half of my time here and can’t afford to squander the rest feeling tired most of the time.

    I would like to know what you think about the exercise plan that goes along with the meal planning according to blood type. I swear by it and since I started to follow my blood type exercise plan, I sleep better and feel more rested. that is why you might never see my scores on this board. I still benefit well from doing the exercises at my own pace. My type needs less vigorous exercise than other types do. Am A+. Thank you for your wonderful service to the world.

  • http://aphrodiitee.deviantart.com/ Isidora

    I almost died in this one. It was pretty hot here too, so that made it worse lol. During the first part, i had to pause the timer 3 times, in round 7, 11, and 13 or something like that, my face looked literally like a tomato!! in the last round i started feeling fatigued, probably because of the hot weather.

    In the second part I nearly broke my lower back, must have done something wrong.. Instead of sandbag swing i did bridges as you suggested but i did sliding bridges, kinda like using a stability ball, but instead of that i used sliders (gloves in my case) under my heels. I started feeling a bit of pain in my lower back but i just ignored it, after like the 3 round i started doing regular bridges but it still hurt.

    Now 3rd part… sorry….. i wasnt able to do it, not because of tiredness but because i started feeling a deep pain in my low back, like small needles, and i knew that if i ignored the pain i would probably regret it later… i did 10 and then stopped. So i did a few walking lunges, 15 reps with 10 kg overhead, 15 bodyweight x 3 rounds. then a few pilates leg exercises and finished with 100 calve raises (50 shoulder width, 50 paralel-close).

    Thankfully my back doesnt hurt now, but im gonna try not to force it for a few days.

    My quads are already feeling it. TATI i have a question! how do you really activate your glutes! i really have a hard time using them, i usually use much more my quads without noticing it and i feel i have a small muscle imabalance there, weak glutes, strong quads.

  • http://www.facebook.com/anastasiya.shmatok Anastasiya Shmatok

    Tatiann?! ? ?? ?????? ??????? ????????? ??? ?????????? ????. ? ???? ???? ? ???? ???? ?? ????????????? ????? ? ?????! ??????? ???? ????????! :)

  • http://www.facebook.com/iris.gomez.31 Iris Gomez

    I finally did this loving workout at the gym but I only did 28 rep for the last exercise. My legs were screaming to stop. I followed with ZWO#51.
    Thanks!

  • http://www.dheanadavid.wordpress.com/ Dheana

    I’m a bit late getting to this one but man-oh-man! What a killer! Burning Monster brought his buddies, Shaking Skeleton and Dizzy Dragon. Probably not the best routine to do in a fasted state! :-P
    Thanks for the morning Sweat-fest!

  • jt

    My tomorrow’s workout… for today I’m just being the Cookie Monster :D

  • Gerri Lee Schafer

    Morning Tati, finally got to this one : ))))) the thighs were burning by the end of the first part, stayed low and tried to squat at 90 before each jump up. Used 42 lb KB for part 2 and part 3 took me 7:05

  • Mel

    I am a little behind on your workouts, Did this one today and it was EVIL and awesome, I don’t think the 30 degree temp where I am in Australia made it any easier either.

    You tell us all the time not to bring our pillow to the party well you may need that pillow at the end of this work out when you end up in a quivery ball on the floor :)

  • yboog

    Good evening Tatiana,
    Oh how I have missed having you kick my ass!

    I felt my legs had recovered enough for this, and although my knees were not 100%, I decided to hit this baby up anyway!
    6 min. Salsa dancing warm up

    I modified a lot, but am happy I took my time and got it done.
    I did not jump for PART 1
    I did the bridges instead of the SB swing for PART 2
    I did not jump for PART 3 and it took me 10: 46

    10 min. hula hoop cool down
    Thank youuuu! <3

  • sedindriuke

    Hi Tati,

    i am just after this wo. I did it first time on 7th of January and now.. i love this one, good for legs and cardio.. as you told me to conccentrate on bodyweight wos for a while to make legs leaner :) added 20 min cardio – various exercises and 8 20s/20s abs exercises. oh good evening :)) Thanks for sweat, sweetie!

  • http://www.facebook.com/profile.php?id=702007386 Patricia Acosta-Ramirez

    Happy Sunday Tatiana!!

    Thank you so much for this amazing workout, I am also starting Bum and Thighs of Steel Challenge! Funny part of all was when after I finished working out, I ran down to the basement and OMG, my legs almost gave in!! hahaha I can only imagine how sore I am going to feel day after tomorrow :) I completed the day with Perfect Abs Afterglow and First day of week 1 for Sharper Abs in a Month Challenge. Wow, I feel amazing!! Let’s now enjoy the super bowl!! I feel so energized, thank you for all your hard work!

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Man, I did this again, and it was really rough…in a great way. It wasn’t this hard last time, I don’t know why. I remember not thinking it was as hard as you set it up to be, but this time it was, and then some! I did bridges on a balance ball instead of swings because sometimes too many swings get my lower back involved. I gotta tell you, part 1 I don’t think I could have done even one more round…I was soooo beat!

    I tried to remember the range of all the exercises:
    part 1:
    two way jump up L: 9-11
    twist side lunge L: 8-12
    two way jump up R: 7-11 (I took a brief water break once, hence the 7, but usually it was 9-11)
    twist side lunge R: 8-12

    part 2:
    3 pulse squat and 2 side bends: 4-6
    bridges on balance ball: 13-20

    part 3:
    9:14

    Planned to do abs, but I was beat and needed to cook my family dinner before it got too late. I warmed up with some jump ups, mostly on the left leg, which really helped warm up my stiff/painful ankle. I feel awesome now. :) Liking bodyweight workouts a lot, so keep ‘em comin! :)

  • TessuCroft

    I was a little afraid of this w/o, but today I faced my fear, and hit this routine! =D I really liked this one! It´s brutal, but doable; I have to admit that a few months ago I could´t have done a routine like this. Or maybe I could have, but with a lot of breaks. Tati´s workouts have really built my leg strenght to another level! Thank you so much!

    The first part was actually the one I was afraid the most; that was the easiest part of this routine! =D My time for the thid part: 9 min 57 sec.

  • Patricia Acosta-Ramirez

    Hi everyone!
    I completed this workout again. I used a 28lb sandbag. Part 3 took me 8:41. I started with a 10 minute warm up, then 80 bridges (week 2 of Round & Firm Booty Challenge), then the workout and the 3 rounds part of booty challenge. I also completed, Fifth Element Abs! wow, it was amazing :) thank you Tati!

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