Bounce On It Workout

Oct 20, 2011 by

Circuit Training Workout

 

The workout I did today was a circuit training done for time. I took all of your requests for consideration and created one great routine! This workout is for abs, upper body, butt, legs and a great overall resistance training. The only thing I was using for this routine is a mat and my 8 lb medicine ball an of course my Gymboss Max.

I separated the workout video and workout recap & variations for beginners, so make sure you watch all the exercise explanations. I will share my time for this workout at the end of the post.

 

Bounce On It Workout Video

Bounce On It Workout Recap & Variations For Beginners Video

 

Workout Explanation

Set your timer ( I am using Gymboss Max ) as a stopwatch. Your goal is to complete the following circuit for the total of 3 rounds as fast as possible, without sacrificing your form.

  • Glute Activating Jump Lunges ( with a medicine ball ) – 16 reps each leg
  • Explosive push-ups on a medicine ball – 12 reps
  • Leg Lifts and Butt Lift & 2 toe touch combo with a medicine ball – 12 reps ( 1 leg lift and butt lift plus 2 toe touches counts as one rep
  • Dynamic Push-ups & Sumo Dive Bomber Combo – 12 reps

 

My time for this workout was 28 minutes and 32 seconds :) , beat me!

 

PS – Please hit the “Like” button above :)

 

 


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  • inmotion

    Do you mean there is such thing as 10 lb “bouncy medicine ball” :O ? What for, extreme volleyball? Suicidal soccer? Just kidding :) .

    • http://www.lovingfit.com Tatianna

      Ha Ha Ha, for the extreme sports ;) . What I meant was the hard version of a medicine ball, cause my 8 lb is very squishy :) .

      • inmotion

        I get it :-) . You are in good shape, if that’s not enough resistance for you… especially the first exercise looks tough as it is.

        • http://www.lovingfit.com Tatianna

          He He it was a bit tough, but I am ready for a little more weight. I have dumbbells, I will be using them in today’s workout ( 10 lbs each ), but I love the medicine ball for some reason more than any other resistance.
          I am actually not in the best shape right now, I want to get stronger and a bit leaner, but just a little bit nothing crazy.

          • inmotion

            That’s the point, to always keep improving. Some people more than others… and you seem to be doing well both with strength and appearance. Well, I should say endurance instead of strength, because you don’t use heavy weights.

            I was thinking of trying your workout, but decided not to risk it, as there was a good chance of my butt being kicked by a girl :-) .

          • http://www.lovingfit.com Tatianna

            Ha Ha Ha, It would be cool if you try it :) . I bet you can beat me, I have a feeling you are being modest about your skills ;)

          • inmotion

            Lol, thanks for the vote of confidence! I’m going to do it and find out if I am modest (I don’t think so). I’ll let you know how it went, some time next week, because now I have a few other activities in the pipeline.

          • http://www.lovingfit.com Tatianna

            OK, I can’t wait :)

          • inmotion

            I am sick :-( . I hope you don’t mind if I postpone it until next week – I didn’t give up on the idea though!

          • http://www.lovingfit.com Tatianna

            I totally understand, cause I haven’t been feeling too well either. But next week :) , I will be waiting ;)

          • inmotion

            OK, it’s a promise then :-) . Hope you feel better soon.

          • http://www.lovingfit.com Tatianna

            Thank you :) , I actually do feel better. I did a great workout yesterday and feel so much better, it always puts me in a good mood.

          • inmotion

            Hi Tatianna,

            I promised you this workout last week, so…

            I guess you were right about my having some skills after all, I did it in 21:57. But, I used a lighter weight and I myself must be a lot heavier than you. Because I don’t have a medicine ball or light weights, I used a 6.5 lb water jug for lunges / leg lifts and a box for push-ups. Even so, I was drained!

            Thanks for the workout!

          • http://www.lovingfit.com Tatianna

            I am glad you dropped some sweat :) !

          • inmotion

            Dropped some sweat? Lol, I wish it were that easy. A couple of times I thought I couldn’t do it… Those interval / full body workouts are not my playing field, as I mostly do strength training, with heavier weights but fewer reps and longer breaks. I just thought I’d give it a try :-) .

          • http://www.lovingfit.com Tatianna

            Well, at least you tried it.

  • Anonymous

    Another good workout I had to use 5kg medicine ball so it was weeery chelanging for me +
    I did A6W with medicine ball .Exhausted but what the feeling

    • http://www.lovingfit.com Tatianna

      I know, it’s incredible feeling right after a workout! I love a good burn followed by my body being sore from it :)
      I want to get a heavier medicine ball, maybe 12 lb or more ( 5 – 8 kg ), I am ready for more resistance!

  • Laura Dias de Almeida

    I did this workout yesterday with a 6lb ball and it took me 26 minutes 11 seconds and a lot of willpower to finish it as it was really hard. But I enjoyed it a lot and was not sore today: I must have been working out well enough this week ^_^

    • http://www.lovingfit.com Tatianna

      A lot of times when you do these workouts on a regular basis you start to recover faster as well, it also depends on your diet too. If you eat very healthy you will not always get really sore ( it’s a good thing ). As long as when you workout and it feels challenging then you are getting results.

      You totally beat me though :)