Chic Chick Workout

May 30, 2012 by

Lower Body Workout Routine


Hello my darlings,

I am back with another lower body workout, after a much needed 4 days off. First things first, few days ago I did a chat with a Disavowed Rockers Group and I promised that in the next video I will do one leg squats on a medicine ball, and of course I kept my promise. You will see me do one legs squats on a medicine ball at the beginning of the video right before the workout :).

It’s been a while since I’ve done an interval training routine so I thought today was the perfect day for it. In the beginning I was planning to add a little bonus after my workout but I was so done after the 3rd part of the routine that I will leave that little bonus for you guys if you choose, I totally dare you to finish the bonus :).

I also want to share something with you guys, some words of inspiration you may call it. In Russia we have these mini stories and we call them Pritchi. The other day one of my friends on Facebook sent this one to me and I translated it into English for you guys.

It’s called ” Broken Glass ” : A teacher had asked three of his students: ” Why does the glass break when you throw a rock into the window ? ”
– Because the rock is heavy, – the first one said.
– Because the the glass is weak – the second one said.
– Because the hand that threw the rock was strong and aim was perfect – the third one said.
Then the teacher spoke: No one from the three of you had given me the right answer. The answer is because the window was closed! Learn to walk on your way with an open heart, and no enemy’s arrow will ever be able to break it, going through your soul.

I love reading these mini stories before I go to sleep, because if we go to sleep humbled and inspired, imagine how we’re gonna wake up every day :).

Now let’s get to the workout, make sure you warm-up before beginning to exercise and learn the proper form of each exercise preferably in front of the mirror.



Workout Explanation


In this routine I was using my timer, my 40 lbs Versa Fit bag, a pair of dumbbells 10 lbs each, and my pink toy Lebert. This workout is an interval training, and it’s broken down into 3 parts and at the end of each interval training part I did 20 reps of knee raises. If you are still alive after all 3 parts then you can add a little bonus which I explain in the video :).


Part one

Set your timer for 2 intervals, first interval is 15 seconds ( rest interval ), second interval is 40 sec ( max effort ), for the total of 8 rounds. There is 2 exercises and you will go through both of them 4 times.

  • Weighted Mini Jump Squats
  • Vertical Leap


After the interval training you will do 20 knee raises


Part 2

Your timer stays the same. There is one exercise but you will switch the weight and your foot position each interval.

  • Bag Swing ( wider feet )
  • Dumbbell Swing ( feet shoulder width apart )

( this is one of my favorite combos for the booty )


After the interval training you will do 20 knee raises


Part 3

Your timer stays the same. There is only one exercise and you will switch legs each interval.

  • One Leg Jump Up ( make sure you watch the workout recap part of the video where I explain how to properly do this exercise )
Another set of 20 knee raises


After this routine I did 3 sets of 25 weighted toe raises, and 10 minutes of skipping.


Now the bonus if you dare!

Set your timer for 2 intervals of 11 seconds and 11 seconds, for the total of 20 10 rounds. Or you can set it for one interval of 11 seconds and the total of 40 20 rounds, your pick. Each 11 seconds you will do a pulsing back lunge with your hands behind your head, when the timer beeps you will do a jump lunge to the other side and do a pulsing back lunge on the other leg. It comes out to 10 pulsing reps per leg, let me know how you did :).


My Scores

Part one

1) 20, 17, 16, 14

2) 16, 14, 13, 12

Part 2

1) 23, 18, 17, 17

2) 23, 20, 18, 17

Part 3

Right Leg – 14, 14, 13, 12

Left Leg – 13, 14, 12, 12



Have fun training!


PS – I want to share an article that my blogger friend Jonathan from wrote, it’s called ” Why Women Need To Build Muscle “, definitely check it out :).


Lebert Equalizer Total Body Strengthener

Related Posts


Share This

  • that is scary!!! One leg squat on a medicine ball!!! WOW

    • It’s not really that scary, it’s all about balance, I think it’s much tougher on a balance disc rather than a medicine ball.  

  • Mariasole Verdi

    at first the name of this wo brought to my mind the song “sexy chick” david guetta dont know why. lol. so i will listen to it for the warm up. this is great routine cant wait to try this afternoon. i love inspirational verses as well they help me a lot. i am always looking for them if you have time pls post more!! by tatianaa ty. bye all

    • This one was a killer!  Next time I really want to do the bonus 🙂

  • taltul73

    your are the quin!!!!!! 🙂
    need to finish school with my girls and than….. im doing the workout. let you know after how it was for me

    • My sweet Tali :), hope you do the bonus as well :), I didn’t make it to the bonus, I was wiped!

  • jt

    that’s some SERIOUS balance!!!! 🙂
    I’m gonna do this workout tomorrow (today is rest day and back streghtening 🙂 for me), but looks like good, arse-kicking fun!! 🙂

    • OMG it was sooo arse – kicking!!! Enjoy your day girl!

      • jt

        thank you!! going to the nearby market now, browse the stalls and see if i can get those super yummy local tomatoes 🙂

      • jasmin

        Hi Tatianna cant view the video, was waiting all day for it….currently unavailable it says.

  • I bet you can do it too, it’s almost the same as regular pistols, you just have to find balance and then it just goes smoothly 🙂

    • sannia

      I cant find balance on the flor my Tatianna you so wacky 🙂
      I am just wondering…can you do Bruce Lee push up…it is with one arm but with only 3 fingers…i dare you… 🙂

      • Wow, that sounds very hard!  I can’t even do 5 finger one arm push-up, it’s been a while since I’ve tried.  I’m gonna start practicing those again, gonna have to start from my knees though 🙂

      • jt

        had to check it…. wow!!!

  • taltul73

    you always deliver  what you say!!!!!!!! excellent workout, hard, fun and kicked my butt !!!
    part 1: 17 – 14 – 15 – 13
               20 – 20 – 17 – 16

    part 2: 20 – 18 – 20 – 22
               19 – 20 -18 – 21

    part 3: 14 – 19 – 14 – 14
               13 – 17 – 15 – 18

    i used 10 kilo sand bag and 3 kilo dumbbells 
    the knee raises were harder than it looks first. 
    did my 3 sets of weighted toe raises too.

    but Tatianna, even if you paid me…. i do not think i could do the lunge challenge…..   🙂

    have a wonderful day.


    • Ahhh Tali I bet you can :), I know you can 🙂

  • Christian Gieldanowski

    Just finished  it.
    Here are my scores
    Part one
    1) 17,15,17,17
    2) 12,11,12,12

    Part 2
    1) 22,20,21,20
    2) 21,20,21,21

    Part 3
    Right Leg – 13,13,13,13
    Left Leg – 15,14,13,13

    Tomorrow is my rest day so i also did the bound, my legs are jello right now!Thanks for a wonderful workout.

    P.S I also did your Total Body Stretching Routine. Its felt so good!
    Have a wonderful day all!

    • Have a wonderful day as well!

  • Christian Gieldanowski

    Btw i loved the answer of your words of inspiration! Thanks for sharing!

  • Esal1

    lolololololol  Huge respect!  Talk to you later after WO.

    • I bet you can do it even better 🙂

  • I will do a second proper form video and I am going to include pistols, and you will be able to learn how to do them no problem 🙂

    • tee_w

      That’s funny Tatianna!  lol anyone?

      I am watching video right now, and was seriously impressed by the med. ball pistol!  I thought you meant down to touch ball with bum!  lol  I would have been impressed by that!

      • Tee next time I will definitely do that 🙂

  • taltul73

    for anyone that want to eat in hot days , nice healthy icecream: 
    one cup of tehina (sesame paste) – better if you get the whole one. and dry dates depend how sweet you like it. you can also use natural date syrup(no sugar)
    you put everything in the food processor until becoming creamy and in a container in the freezer for few hours . i put it in the ice tray – like that it in nice small size and yummy. 
    hope some one out there can enjoy it like me

    • Thank you so much Tali, I need to get a food processor, once I get it I will make it 🙂

      • taltul73

        if you have a blender it will work as well too 

        • Yes love I do have a blender, only 2 ingredients – count me in!  Have to go find the sesame paste, I’ve never tried it but it sounds delicious !

  • midimidi

    did this one an hour ago. it was nice because it went along with my leg weighted workout this morning. 
    2.17,14,13,14 these are hard i aimed to touch the ceiling.
    20 hanging knees
    20 knees
    3.L 14,14,11,12  my left is stronger then right
    20 knee
    I definitely got sweaty and i did want to quit the whole way through. you have to be mentally tough to do these workouts but I feel happy and relaxed now. thanks!

    • Thank you for sharing :), you guys are so strong I think if I had to do other exercises on top of my workout I would probably not make it.  

  • 1Ivana

    Hi there…

    so it is my time to say goodbye, I still don’t know how my internet connection will be, but there is possibility that I will be able to check with you every few days… 🙂 
    But if not you have to know that I am thinking about you and that I am most definitely working out..don’t worry..

    My beautiful Tatianna…I know that I just met you, but I wanted you to know that you have given me one big re-motivation, and that change that I needed… I guess that things in life come when they suppose to!! Stay the way you are, you are truly positive and great person…and expert…I will miss you..

    To all of you others, my old and new friends…have a great summer, and I wish you all you wish for…and many many great workouts, gallons of sweat…

    and as always….

    kisses to you all

    p.s. If anyone can…please say hello to our Seven of nine…

    • Ivana, I am going to miss you and we will all be waiting to hear from you :).  I am so happy that I was able to re-motivate you, I’ve done my job!!! 

      Check inn when you canKisses and hugs <3

      🙂 🙂 🙂 

    • sedindriuke

      Hope to see your comments soon 😉 (you are from Bodyrock as well, yeah? :))

    • jt

      Ivana!!!!!!! I wish you all the best in your Summer adventure 🙂 I’ve just recently “met” you here, but your positive and cheerful presence will be missed :__)
      Have a great time and join us again soon!! 🙂

  • sedindriuke

    did hate this workout from the beginning… ‘coz it’s Killer! 😀 but i love all your workouts 😀
    My scores (15 kg sandbag and some kilos of bottle instead of dumbbells):
    1. 23/19/18/18  weighted mini jump squats2. 18/20/20/19 vertical leap
    3. 23/23/23/23 wide swing
    4. 22/23/24/24 narrow swing with less weight (bloody bottle… yeah.difficult not to have equipment :D)
    5. 15/15/18/17 (left lef jump)
    6. 18/16/17/19 (right leg jump)

    20 x 3 lying leg raises (much easier than hanging knee raises but… )

    bonus: 10x10s off/50s on cardio

    Glad Im finished for today 🙂 tomorrow electro pop workout in the morning and then go to do blood test at the clinic :))) Thanks for workouts!

    • Thank you for sharing darling ( great scores by the way! )

  • inmotion

    ?????????? ??? ???, ?????? ??? ?????? 🙂
    (?? ???):
    ??????? ?????? ? ???????? ? ????????, ??? ???????????? ?????????? ?? ?????????????. ???????? ???????? ????? ??? ???? ???????? ? ???? ?????, ? ???????:
     – ??? ??? ? ???? ????? ?? ?????? ???????. ?????????
    – ????????, – ??????????? ???????.
    – ? ??????, ????????, ??? ? ???? ????? ?? ???? ????????. ?????????
    – ??? ?????? ????????, – ?????????? ???????.
    – ????! – ?????? ????????. – ????? ?????? ?????????!

    • Ha Ha Ha, kak mne eto super ponravilos!!! Smeyalas ochen dolgo!  

      Davnenko ya vas ne video mister inmotion :), kak dela?

      • inmotion

        ???? ??????, ?????? ?? ????? ????? ? ?? ????????? :-). ??? ???????????, ??? ???? ???? ?? ?????

        ? ? ??????
        ??????? ??????? – ???????, ??????, ?????????, ????? ??? ???????.
        ???? ??????, ????? ?? ???????? ?????? ???? ??????????. ????? ????? ???????,
        ????? ???????? ???-??????
        ????? ?????????? ??? ??????… ?? ?????? ?? “Chic Chick Workout” :-).

        ? ???? “???????? ? ?????” ? ??? ????. ? ??? ??????? ??????
        (? ??????????),
        ?? ??? ? ??? ????????? ???
        ???????????! ???
        ????? ???????, ??? ???? ?? ?????? :-).


        • Mister Inmotion, nu kak ge ya vas zabudu :)?  Ya nikogda ne zabivau ludej osobenno kotorie mne tak simpatichni :).  Da Chic Chick Workout zvuchit nemnogo funny :), gdu vas v gosti pochache 🙂

          • inmotion

            ?? ??????????
            ??????? ??? “??????????”
            ??? “?????????” :-)? ??????????? ???? “???????? ? ?????” ??????. ? ??, ? ????? ??????,
            ?????????? ?? ????? ????, ???? ?????-?????? ????????? ? DC – ?????? ? Mr. Mania, ??????? :-).

            ? Chic
            Chick Workout ??????
            ?????????, ?????? ? ???? ????? ???? ??? ???? ?? ?????? ??????? ?????????? ?
            ????? ????????? (????,
            ??????? ??????… ???,
            ??? ????????, ?? ?????????? ? ??? ??????).


          • Ha Ha Ha, vi menya rassmeshili 🙂 ya znau tolko parochku smilikov a eto moj standartnij ” 🙂 ” i moj hitrij ” 😛 ” i echo moj shokiruuchij ” :O ” LOL nu i nemnogo diva smilik ” ^-^ “.   Mr. Mania – Ha Ha Ha, mne eto ponravilos :).  

            A kak naschet Chic & Strong Dude Workout ? Ya dumau budet prikolno 😉

          • inmotion

            ?? ???? ???? ??????????! ? ????? ????????? ?????? ??? ????? ?? 1 ??????? ??????, ??? ? ????, ???????? ????? :).

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

            Strong Dude Workout, ??? ?????? ???? :-)! ? ??????, ???? ?????????? ????????????? ??? ??????, ??? ???????? ?????

          • Hmm Kakoj ge moget bit smilik u mistera inmotion? inmotion smilik ? ~~~~~~~~~(:~~~~~~~~

            Obyazatelno esli budu v DC to dam vam znat!!!  Ya lublu vstrechatsya s ludmi kotorih vstretila online, eto super interesno!

            Moi trenirovki mogut delat i genchini i mugchini, so mnoj treneruutysa nesloko mugchin :).  Tolko mugchinam ya bi rekomendovala pribavit ves.  Nekotorie iz nih ne ochen trudnie no eto tak zadumano, tak kak ne kagdaya trenirovka dolgna bit super intensivnoj :). 

          • inmotion

            ??-??, ?????? ? ???? ???????? ???
            ?????? ??????? ~~~~~~~~~(:~~~~~~~~

            ? ??????, ?.?. ??????? ???, ???? ? ? ???????? ? ???? ?????, ???? ??? ???????????????
            ???? ??? ???? ?? ?????????? :-). ??? ???-???? ??-?? ????, ??? ? ??? ?????? ???
            ?????????? (?????????????). ?, ???????, ?????? ???????? ?
            ??????? ??????? ?????, ?? ?? ? ????? ?????? ?????????? ? ??????????????. ? ?????
            ??????, ?????????? ?????????.


          • Well well well spasibo bolshoe mister Inmotion ~~~~~~~~:)~~~~~~~~~~

            Ya osobo ne podnimau mnogo vesa, ne bolshe 40 lbs, tak kak ya bous kak bi moi nogi slishkom ne nakachalis a to oni u menya lubyat bistro podkachivatsya. Da teper u vas lichnij smilik in motion ~~~~:)~~~~~

          • inmotion

            ??? ??
            ???? ???????? :-). ????,
            ???? ?? ???? ???????????? ?? ?????? ????????… ???? ?? ?????? ?? ????????.

            ?????? ????????, ??? ???????? ?????? ??????????. ??????, ????? ???????? ???
            ???? ??? ???????? “??
            ???? ? ???????, ?? ???? ????????? ??? ????????????”. ?? ? ????? ?????? ????????, ?? ??? ??????, ?
            ??? ??? ? ????? ??? ? ?????? ???? ??? ?? ????? :-).



  • Ellen65

    I really enjoyed this one.  Thanks again for your great workouts. Have you ever heard of Feldenkrais method? It is this  body awarness/therapy I am trying for my shoulder issues.  I will let you know if it works.

    • Hi Ellen, 

      I’ve never heard of but let me know how it worked. Glad you enjoyed the workout 🙂

  • Tati,

    First of all you look so fresh and beautiful in the picture! I’m loving how your ring match in color with your nails polish! So cute! Loved the pants as well! 🙂

    The routine looks awesome I can’t wait to try it out this Friday that will be my lower body training section!
    Btw, you rocked those one leg squats on the MB!! You’re really strong Tati!! Now, I hope they will post their video as well! 😀

    And let me tell you that I sooo loved the inspirational words that you posted above! Thanks for translating it for us! I love reading those lil kind of stories that always have a great message at the end so we can learn something positive from it and even apply them in our lives!

    Stay blessed and strong!
    Eli <3

    • Hi Eli 🙂

      Thank you so much for kind word.  I matched the ring so it would be themed for the workout name, and I am obsessed with that color nail polish.  I collect that specific color from many different brands, I just can’t get enough of that blue green color :).


      • Omg!!!
        It’s a beautifull color and it looks great on you! So got for it!!

  • Kate_CZ

    Hello, thank you for another leg death 🙂
    PART 1
    – Weighted Mini Jump Squats (9kg) – 20, 17, 15, 12
    – Vertical Leap (killer!) – 18, 16, 15, 14
    PART 2
    – Wide Feet Swings (9kg) – 23, 22, 22, 22
    – Feet Closer Swings (9kg) – 22, 23, 22, 22
    PART 3
    – One Leg Jump Up Right – 17, 14, 13, 12
    – One Leg Jump Up Left – 18, 15, 13, 13

    I forgot to do the knee raises in between. So I did all of them after (with breaks of course).

    And than the Lunge Pulses Bonus and I think it has killed my legs the most 😉

  • Pingback: Sun Worshipper Workout : @LovingFit()

  • jt

    Sooo, I did the workout earlier today, but had to rush in the morning as I went for a nice walk in this summery day :), now here are my scores:

    Part 1:
    1) 15 11 10 7
    2) 9 10 9 9
    10 knee raises

    Part 2:
    1) 14 10 11 13
    2) 17 14 15 1510 knee raises 

    Part 3:
    R) 12 12 12 13
    L) 13 14 11 12
    10 knee raises 

    Then 3 minutes of skipping and 10 burpees 🙂
    I only did 10 knee raises (on my walker) as my wrists suffer a lot. They’re way stronger than a year ago, but still have to work on my strength very gradually. They’re also so small, like children’s! To put up with my size and weight, that’s a lot of work lol 🙂

    It was a very cool workout!!! Have a nice afternoon everyone!! 🙂

  • ltwin

    Privetik 😉
    This workout was a great one! (like every of your workouts, of course;))
    I didn’t do the bonus.. my butt was hurting a lot..but in a good way and my legs were shaking.. I did 10 min.of skipping and was sweating like crazy…
    thank you for this one, dorogaya Tatianna!
    Tomorrow is my day of upper body-training 😉 can’t wait..
    poka, zeluju

    • Privet moe solnishko :), ya ochen rada chto tebe ponravilas trenirovka 🙂

  • sus

    This was an excellent lower body workout (as always!). Here are my scores: I used 30lbs and my 8lb ball for the dumbell one.
    Part 1
    KR: 1 min 20 sec

    Part 2
    KR:  1 min 10 sec

    Part 3
    R:  18,19,17,15
    L:  16,17,16,14
    KR:  1 min 11 sec

    and I did 3 sets of 25 calf raises. 

  • sheniye

    at 12:07 when you are talking about the right position of the feet, it would be nice that the cameraman shows your feet! thanks for this workout.

    • Hi Sheniya, 

      I will definitely let him know, he usually does show everything, but I was explaining so many different things that he was’t sure where to point the camera. 

  • Mariasole Verdi

    ohh gosh ive done the whole bonus before you corrected it. i kept saying to myself “cmon resist you almost ghere” while the timer seemed never to stop and my thighs were screaming loud! hahaaa anyway still alive and i must say that at
    the end i was satisfied :-)!bye to all. have a great summer ivana.

    • OMG, I can’t believe you did the whole thing without fainting, that is pretty incredible!

  • Evaleen

    This vid really made me smile, you look so happy and radiant. 🙂 And that 1-legged squat on a ball, just WOW! I’m so jealous :p I’ve been wanting to do just a regular one soooo badly, I’ve even dreamed of being able to do it! But I don’t even have the strength or control to lower myself down properly, much less come back up! LOL.

    And that lovely matching with the ring, I’ve always known that color as “seafoam” 🙂 beautiful.

    • Thank you girlie :), 

      Trust me you can do the one leg squats, they only look scary if you don’t know the technique.  It’s not all that hard on a medicine ball, but it’s super hard on a balance disc.

    • tee_w

      Evaleen, do you have a dip station? I am working on pistols with mine. I can’t figure out the balance, so I stand in front of my dip station with my back to it. I grasp the front bars behind me(the ones going down) and supporting my weight a little I slowly squat down and then up again, still can only go to parallel though. if I try with holding a chair I end up bending over forward to keep my balance and I can’t keep the other leg up at all.

      the other way I’ve had some success is to use two low benches on either side of me or the seats of two chairs, to support my weight. something with a height above knees and below hips I find is best. that lebert would probably be perfect! lol

      • Evaleen

        I have a home-made station that’s basically built like a slightly wider dip station, but with a bar across the middle. Haven’t thought of using it that way before though, good idea. 🙂

        And thank you both, 🙂 I know I “should” be able to do them, but intimidation gets the best of me… so far, I can lower myself close to parallel I think (using a chair to “buffer”), but sometimes doing just this makes my hip ache afterward. : Even trying to “feel out” the whole move using something to hold on to, it doesn’t make sense to me– I always collapse at the bottom and it seems as if the muscles required to rise back up, don’t exist! Haha, I am truly clueless it seems.

    • sus

      I have also been practicing pistol squats.  I found that really pushing your hips back as you go down makes it a lot easier…it’s getting back up that’s the hard part. LOL.

      • Sus hold on to something on the way up, but keep practicing, try to practice a little every day. 

  • Tish

    I just did this w/o…..actually just finished stretching.  OMG!!  Your workouts are amazing.  I did the bonus but thought my legs were going to disintegrate!  I did this shortly after getting up this morning and before eating.  I have ample muscle and have no trouble maintaining it but I want to get leaner.  I think there was enough cardio in this workout to help burn fat. 

    My scores: 

    Part one:  26, 25, 23, 25
                    17, 18, 18, 19
    20 knee raises

    Part two:  20, 18, 16, 15
                    25, 21, 21, 26
    20 knee raises

    Part three:  R  18, 16, 19, 19
                      L  17, 18, 18, 17
    20 knee raises

    Bonus pulsing back lunges.   Killers!!!   No skipping after this, lol

    • Thank you for sharing Tish 🙂

  • Thank you for sharing my sweetness 🙂

    • daybelis garcia

      No problem, always here to support you:)

  • Jenny the Swede

    Ouch! Nice one! Did a different core exercise between each set and finished with 11/11 x 10 iso lunges. Chose to not count scores and focus on form. ;))

    • OMG Jenny you got to try core slides you will fall in love :), Glad you focused on form!

      • Jenny the Swede

         Thanks for the tip! Will check it out. 🙂

  • Hello,

    I tried to do this workout yesterday in the morning, I believed I was going to do it in 20 minutes or so, but by the warm up came and the 1st round went by I noticed I was getting late for an appointment, so I had to stop it.
    Today I woke up and did nothing the whole day I was telling to myself “I am going to workout …yes I am going to workout later… yes after dinner… yes I will do it”… Pfff Finally I had the courage to change clothes and hit this workout again. All I have to say is…it was hard 😛

    Part 1 
    1) 17-13-12-11
    2) 13-13-13-13

    Part 2
    1) 20-12-18 (with no weight in this one, I had to drop it) -11
    2) 17-17-19-18

    Part 3
    1) 15-14-12-14
    2) 15-13-11-13

    I did the bonus, but I had to rest so many times in between :/

    Looking forward to do the fullbody workout, looks so haaaard.

    • It’s pretty amazing that you were able to push your self even late in the evening, it’s the hardest!!! 

  • Skippie22

    Oooooooof! This was an amazing, fantastic workout Tatianna! Thank you! I’m not usually so reluctant to cool down/stretch properly after a workout, but I was so wiped out I just wanted to fuse into the floor! (and I stretched *anyway*).
    I put the 4th bag of sand into my sandbag to make it 40lbs., but that made it so stiff and hard, so it took me a while to find the right rhythm so that it didn’t “whomp” onto the back of my back after each jump (owwee!). I used 12 lbs. dumbbells in Part 2 (we have 8lbs. DBs and 12 lbs…so I chose the heavier ones). Instead of knee raises on a dip station, I did straight-arm hanging straight leg raises because I’m trying to incorporate the “Abs Blueprint” concepts from Rusty Moore (really, really good info: into my workouts :-).
    Part 1: Weighted Mini Squat Jumps: 24-17-16-16
    Vertical Leap (LOVED your form instruction on these–thank you! *Now* they ARE fun!!): 20-18-16-18
    Leg Raises: 20, felt ‘easy’

    Part 2: Bag Swing: 25-21-24-22
    Dumbbell Swing: 25-26-25-24
    Leg Raises: paused after 11th and after 17th, made it to 20

    Part 3: One Leg Jump Up RIGHT: 21-17-17-17
    LEFT: 19-17-16-18
    Leg Raises: 20, no pausing, but hands gave out and I *almost* dropped

    I did the bonus…well, the best I could! SO HARD after everything else, and yes, I don’t know how anyone could do 20 times on each leg! I straightened/paused at least 7 or 8 times due to cramping, and my last two “switches” were just steps instead of jumps.

    And HOLY COW One Leg Squats on a *Medicine Ball*!!!!!!! After that, I think if you had said, “and now flap your arms like this, and you can take flight…” I would have believed you! So incredible, and I might even try it (not after today’s butt/leg obliterater though!). I’ll let you know how many bones and/or pieces of furniture I break (!) haha ;o). I bow (curtsy?) to you Tati…you are the BOSS.

    • OMG I love Rusty Moore!!!  I do a lot of the straight leg raises as well, I think it’s the best abs exercise. Thank you so much for your kind words, but I bet you can also do one leg squats on a medicine ball, it’s a lot easier than it looks, trust me :).  

  • Evaleen

    Part 1:
    1) 13, 12, 10, 8.5 (I kept doing too many pulses I think lol)

    2) 15, 15, 14, 14 (jumped high I guess, feet didn’t really stretch back though)

    Part 2:

    1) 22, 22, 20, 20 (weight went from 30lbs in 1st round, down to 15lbs half-way through the last one)

    2) 24, 23, 23, 23 (all 15lbs)

    Part 3 (**Note: I tried my best, but I still let the other leg assist me a lot)

    Right Leg – 16, 17, 15, 15

    Left Leg – 14, 16, 15, 14

    Gave myself 2 min after each part to rest then complete the 20 (hanging) knee raises. Tried the bonus too after all else was done, but didn’t get far 😐 only a few (excruciating lol) rounds.

    • Evaleen, as long as you do your best it’s all that matters!!! We also need to know our limits with our body. 

      • Evaleen

        Thanks Tatianna. 🙂 Great thing though, these workouts just inspire me to do better! I’m having a lot of fun with them. 😀

  • Annebel Wind

    Hi Tatianna, where are my scores:

    Weighted mini jump squats: 15, 14, 10, 11
    Vertical leap: 13, 11, 10, 11
    Sandbag swing (14 kg) 20, 18, 18, 15
    Dumbbel swing (7kg) 22, 23, 20, 21
    One leg jump ups left 14, 10, 11, 8
    One leg jump ups right 11, 10, 11, 10

    I didn’t do any bonus after this, it almost killed me.. Sooo brutal! Sweat was everywhere… 😀

    • Hi Annebel, thank you so much for sharing 🙂 ( I just love your name, it’s very poetic )

  • Laura Dias de Almeida

    Hi Tatianna,

    this was my lunchtime workout at the gym today and I enjoyed every second of it! I even managed to pushs through the bonus at the end, though it was a bit of a struggle ^_^
    Thanks for another great routine!

  • Naomi /nabi

    This workout finished me! I really loved it. Combined with Rose Among Thorns for the upper body I think I have found a combo that knocks me to the ground. It’s been a long time since I struggled this much with a workout. Thanks Tati!

    Part 1:
    1) 22, 18, 16, 13 with 16 kg sandbag
    2) 18, 16, 16, 15
    + 20 Knee raises, no break.

    Part 2:
    1) 19, 18, 16, 15 with 16 kg sandbag
    2) 20, 18, 15, 15 with 4+4 kg dumbbells
    This combo was killer! I wanted to lie down and cry…. 🙂
    + 20 Knee raises, no break.

    Part 3:
    1) 18, 18, 15, 15 right leg
    2) 18, 19, 16, 16 left leg
    +20 Knee raises, 3+17 since I had to adjust my grip.

    My big plan was to finish the whole thing with the bonus, but my legs were shaking too much. Next time!

  • Ooooo I quite loved this workout! I think I am hormonal or something; I’ve been tired yesterday and today, but also feeling bloated so I really wanted a good sweat. I don’t know HOW you did 10 min of skipping after this! I found it to include quite a bit of cardio. I love the one leg jump ups–I’m much better at them now since about a few months ago, and I think it may be the key to repairing my ankle. It’s stiff with scar tissue, but it’s much better after I’ve found exercises that actually work to strengthen areas of it. I have to start the one leg jump ups with my heel up on a book because I can’t get down all the way without my heel lifting and me falling over, but about halfway through it’s warmed up enough that I can do them without the book and I have a lot more mobility there–if only while my ankle is warmed up. Anyway, I’m thinking of maybe incorporating those every other day. I’d do every day except I need to do a certain amount before I get into the sweet range.

    Also, I have quite a bit of fun with the vertical leap. I don’t know why; it makes me feel like a kid. 🙂

    Scores! I used a 35lb sandbag for the mini jumps and the swings and two 10lb dumbbells (20lbs total) for the dumbbell swings.

    weighted mini jumps: 21-17-18-16
    vertical leap: 22-20-18-18
    bag swing: 24-23-24-23
    dumbbell swing: 26-26-24-23
    one leg jump up L: 12-11-13-13
    one leg jump up R: 15-15-13-14

    I had to do the bonus; I couldn’t pass up a challenge. However, I didn’t really DO it…my legs were so burned out that I couldn’t do more than maybe 3 or 4 of the jump lunges before releasing the position. From then until the end I pretty much did a jump lunge, straightened legs, then lower to pulses, jump lunge, straighten and rest, etc.

    I made my cosmetic ice! I will try it in the morning. And I can’t wait to read your article on cellulite. I have had it since a young age, which is somewhat of a blessing because I did learn to live with it early on. But doing this kind of training has reduced it considerably, and I’m actually wearing shorts now for the first time in years. I love this blog. I know you’re super busy with all of your studies and work, so thank you for putting so much of yourself into this, both in the execution of everything and just in putting yourself out there. You are such a beautiful, warm and trustworthy presence both on the camera and on the page, and you really have an AMAZING wealth of information here. We are very lucky to have you. 🙂

  • I was sweating big time during this routine. Completed 3 sets of 30 sec plank before and after the routine. I idid this routine with my mom, she loved it.
    Part 1
    1. 14 -14 -11 -9 ( I’d to use a set of 15lb DB…I was visiting my mom and didn’t take my bag)
    2. 18 -16 -15 -16
    20 knee raises
    Part 2
    1. 11 -11 -10 -9 (15lb DB)
    2. 15 -12 -14 -15( 10lb DB)
    20 knee raises
    Part 3
    21 -20 -20 -21 (Right Leg)
    18 -15 -20 -18 (Left Leg)
    20 knee raises
    Ps. What a show off Tati…single leg pistol on a balance ball :)) I guess there is still hope for me, two years of practising and I’m only able to do half pistol as I hold on to a chair for balance.

  • Hi Tati,

    Just did this one and boy was it hard! I was using a 20lb bag and 2x 7lb weights. I didn’t count my reps as I was concentrating hard on my form instead. I added in a 30 second plank before and after the knee raises and when it came to part 3 I was shaking so badly and felt so nauseous that I had to modify and did side bends and planks but also that wonderful exercise of lying on the floor in a puddle of sweat. Didn’t even attempt the bonus but did 10×10:20 of light jogging and jacks instead.

    I had my newly homemade granola with a large dollop of fage yoghurt for breakfast and my post workout snack was a poached egg.

    Thank you again for an amazing routine 🙂

  • Gerri Lee Schafer

    Owww!!!! Nice WO. Used 40 lbs in my SB, and 2 x 10 lb hand weights. Knee raises on a dip station. My reps.

    1/ SB pulse mini squat jump 22-18-19-18
    vertical leap 20-21-20-20

    2/ SB swing 24-24-24-25
    DB swing 25-26-26-26

    3/ one leg squat jump left 23-21-22-23
    right 20-21-22-23

    did 4 rounds of the bonus and that was enough for me…lol
    did 3 sets of 25 smith machine calf raises with 110 lbs
    10 minutes of light cardio 5 x 1.00/1.00 high knee jogging/jumping jacks

  • I redid this one because I wanted to do one leg jump ups and I couldn’t find a workout that had them that I hadn’t done, so I redid this one because it’s one I remembered as being a toughie. Still was! This one I found very cardio-intense as well, so while I had cardio planned for afterwards, or even just considered a little run, I bagged the whole thing because I was beat.

    The reason I wanted to try one leg jump ups is because they are great conditioning, agility and stretching exercise for my injured ankle, and since I got my funny fivefingers I’ve noticed in general my ankle gets moved and used and stretched more and I thought this would be both a good test of any improvement in my ankle and also good practice. And I had huge improvements! Yay! I used to have to do one or more rounds with my left heel up on a book, but don’t at all now (but I still need to for one-legged squats), and my scores were much higher than last time. My scores were lower on part 1 this time, but I think I had more quality leaps and jumps.

    part 1:

    part 2:

    part 3:

    I did the Evil Abs Challenge as a warm-up, even though I finished, just to keep those abs in check, so instead of the hanging knee raises I did 20 of the 3 way combo with medicine ball. And I did the bonus for fun! Easier than last time as well. Evil Abs was way harder than last time, but it may just be because I ate a large-ish meal 1.5 hours before working out…hope that’s it!

    xoxo Looking forward to the weekend!

    • Hey girlie,

      You know I think we meant to workout without the shoes, our whole body gets more balanced and the muscles work so much better, I started keeping my whole body pointed like a string.

      You did some good training today 🙂

      • I agree! I should actually try training totally barefoot, but I’m still jazzed about getting to use my shoes. 🙂 But I’m a huge advocate of doing things how nature intended. Funny how we try to “improve” things and…well, it doesn’t! Yes, awesome training tonight! Can’t wait for your new intervals–suspense! 🙂

        • Hi Kendra,
          Did you buy the ones with the fingers or the ones that looks like regular shoes and what is your experience with them so far? Also, wondering if you’ve found a new theatre company to join.

          • Hi Lvette! I actually bought the funny looking ones with the fingers! My boyfriend bought them first and I made fun of them relentlessly. Then a week later we went to REI and I was like, “okay, I’ll try them on!” And they were 50% off and pretty great and I’ve been wearing them ever since! Well, I wear them for long walks and to work out. For sporty things. 🙂 As for theatre work, I live in the US and most theatres here work job to job, so you get hired for one show at a time. It’s like freelance. But no, no new shows yet but it’s okay because I’m taking time to grow into myself and some changes I’ve made, watch great movies, meditate, you know. Something will come up when it’s time. Thanks for asking! 🙂 Hope you have a great weekend!

  • Well, I did this workout today. I almost didn’t do any workout, “almost”. I was feeling down for no apparent reason, just one of those pre-menopausal days I guess 🙂 But after I read your comment on my Monday Mingle about me being positive, how could I not do a workout, right?!?!?! Anyway, this was the one and it was rough but I got it done lol
    Did the AM posture first. Then the Before Booty Challenge week 3, 100 rep double bridge, dang girl!!!!
    Proceeded into the workout. On paper, it is very deceiving 🙂 Then I did the Bonus round, once again, “Dang, girl!!!!”
    Finished with the After Booty Challenge, took me 11 mins to do those 3 rounds 🙂

    Well, I am very happy I pushed to get this done because I would have beat myself up for the rest of the day. So, this is a very heartfelt thank you, Tatianna because if it wasn’t for your site and kind words, I would be even more down for not doing my workout.


  • Third time doing this. Hard as HELL! I did the bonus, too, and finished with 10 min of interval running, but it was much less intense than regular. Great workout! Definitely one of my favorites of yours. 🙂

    weighted mini jumps: 19-16-17-17
    vertical leap: 20-19-19-20

    bag swing (35lbs): 23-24-24-25
    dumbbell swing (2 10lb db’s): 26-26-26-27

    one leg jump up L: 17-16-15-15
    one leg jump up R: 17-17-15-16

    Lots of great cardio, sweat, plyometrics, a little isometrics (kinda) and strength training…great workout. 🙂

  • Did this once again…I forgot to write it down the bonus son I didn’t do it.
    Warm up: basic warm routine, exchange 25 butt kicks, 10 squats, 25 jumping jack, 10 squats, 25 Heismans, 10 squats & 25 butt kicks for the skipping part.
    My timer was set at 15 sec rest / 45 sec max for 8 rounds on all three parts. I was shaking like a leaf on the knee raises.
    Part 1: 30lbs sandbag
    1) 26-24-25-23
    2) 21-18-22-20
    Part 2: 30lbs kb & 10lbs db
    1) 21-22-21-22
    2) 21-20-21-21
    Part 3:
    1) 25-22-26-25
    2) 21-20-21-21
    Cardio: 10 sec rest / 20 sec max for 16 rounds.
    1) 3 low jack & jump tuck – 4-3-4-4-3-4-4-4
    2) Oblique climber jumps – 9-5-7-8-8-6-8-8
    Cool down & stretched for 15 minutes.

  • Olga Tihencaia

    1) 20 16 15 14
    17 16 16 15
    2) 20 18 18 18
    20 21 22 23
    3) 15 14 14 13
    14 15 13 13
    I bonus toje)))