Crossfit Diva Workout

Jun 9, 2012 by



Hello my Darlings,

I have the coolest full body workout for you today :). It’s so cool because there will be my favorite new push-up variation and of course a great burn for the whole body. This workout will take under 30 minutes to complete and you can also skip on cardio if you like because it will be included in the routine.

As some of you already know I will be doing a No Sugar challenge for one week starting this Monday, I hope at least some of you will be on board with me. I rarely do these no sugar challenges because I really enjoy my Clif bar every morning, but it’s a good idea to drain some of that unnecessary sugar out my system. It’s been a while since I’ve been strict with my self and I really want to get back to having some self control.

Now back to the workout part :), make sure you do a good warm-up before proceeding into this or any workout, it will really help you to prevent injuries. And of course practice your form, it’s always more important than speed.



Workout Explanation


In this routine I was using my timer, 12 lbs medicine ball, a balance ball and my 40 lbs bag. Now, before you go all out please remember that do every movement with quality and feel the burn!

This workout is divided into 3 interval training parts, and between each part you will do 1 exercise for the core. Each part of the workout has 2 exercises and 4 rounds total for each.


Part one

Set your timer for 2 intervals, 15 seconds ( rest interval ) and 45 seconds ( max effort ), there is only 2 exercises.


  • Squat Pulse & Back Lunge ( stay low the whole time )
  • Army Combo


After the interval training part there is one more exercise and it’s for the core


  • Balance Ball Pass – 15 reps ( 2 passes back and fourth counts as one rep )


Part two

The timer stays the same. There is two more exercises.


  • Push-Off Reptile Push-up
  • Jump Lunges with a medicine ball overhead


After the interval training part you will complete balance ball pass one more time for 15 reps.


Part 3

Your timer stays the same, and there is also just 2 exercises:


  • Mini Dead Lifts ( please watch the instructional part of the video for proper explanation )
  • One Leg Pike Shoulder Press


After this routine I did 3 sets of calf raises 25 reps each ( with my 40 lb bag ).


My Scores

Part one

1) 10, 8, 8, 7

2) 7, 7, 7, 6


Part 2

1) 9, 8, 7, 7

2) 18, 16, 15, 13


Part 3

1) 24, 22, 20, 18

2) 9, 10, 8, 9


PS – As you know I’ve been writing for every Friday and this week I wrote about the weirdest product I found the other day in the store – ” Grapples – The Flavored Apples “.  I think some food companies are taking weird to the next level, LOL.


Have a Wonderful Weekend !!!




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  • Bibi

    Hello Tatianna, I like your full body workouts, but I prefer the splitted routines – I think they are more effective. Will you do rthese splitted routines again? 🙂

    • Of course Bibi, I also prefer the split routines!!!  I only did the full body this week because it was requested but I am happily going back to split routines Monday 🙂

      • Bibi

         Yiha ;)!

  • Christian Gieldanowski

    I’m in! I normally don’t use sugar but love my row honey! 
    Cool one again, was checking the whole morning for the new WO.

    WOW the new PU variation looks like  a killer, can’t wait to do it tomorrow!
    Have a nice saturday and sweet dreams! 
    Now off to reading your article!

    • Thank you Christian :), I’m now on a mission to discover even more push-up variations 🙂

  • Christian Gieldanowski

    Ok, can’t wait till tomorrow! Just did 2 rep of Push-Off Reptile Push-up,LOVED it.

    • He He I knew you were gonna love it 🙂

  • Esal1

    Is there any sugar in Rum and Cokes??  Tried a few PUs, very cool!  This is gonna have to be my Mon or Tue WO.  Have a great weekend Tati.

    • Thank’s Ethan :), have a wonderful weekend as well 🙂

  • Evaleen

    Cool workout, and love the name. 😀 And wow, holding up that ball after THOSE push-ups… dang lol. I’ll also be trying that challenge, starting tomorrow– changed my mind after a recent celebration splurge, so I believe a little sugar detox is in order. xD

    And I wonder just how well those “grapple” things are going to sell, surely they can’t be more appealing than a regular apple?? Then again, to take a look at American food in general, so much of it is “bedazzled” with colors, flavors, and funky looks… I grew up on that stuff too, but now it’s just fodder to me.

    • OMG Evaleen I can’t even believe that they are now making flavored apples, it’s sounds like a total BS to me, but the worst of all I found out that those things are selling like crazy.

      • Evaleen

        Ugh, seriously? 🙁 It’s crazy what some people will buy into. And imagine the kind of habits kids will grow up with, consuming things like this… they’ll be the type of adult who wouldn’t recognize fruit outside of a pie!!! And I already know a few like that. o_0

        • OMG sadly it’s very true… Today I was getting a coffee and in front of me in line was a lady ordering a milkshake with her daughter, and her daughter asked if she could also get a milkshake, so the mother was like : ” No, you can’t have a milkshake you need to eat real food, you’re getting pizza “.  I just shook my head, her child was probably 5 years old and heavily overweight, it saddens by the lack of nutritional education in adults today. 

          When I have a child someday, I would eat my own toe nails before I would give my child pizza or even teach a child what it is.

          • Evaleen

            Saddening indeed, and a damn shame that adults can be so irresponsible (I’m sorry for how judgmental that sounds, but it’s simply true). I’m reminded of a news special I saw several months ago, it was about some very overweight young girl who was constantly hoarding food– she’d even eat from the garbage! Her parents protested that they tried everything and just couldn’t control her… but guess what foods their house was filled with? French fries, ice creams, hot dogs, chips, snacks– you name it. And yes, they were overweight themselves…

            It’s just amazing the amount of excuses people can make, before they give up the habits that are killing them (or worse, their children).

          • That is so sad :(, I wish the government would create a bigger health education in schools.  Some schools actually do have that but not that many. 

          • Evaleen

            Some yes, but most I believe would rather cater to the corporations who make billions selling these food “products”…

            Came across this great article today, if anyone wants a looksie:

          • Evaleen, that was a great article!!! As I was reading it I was thinking that’s why I don’t follow the food pyramid, because I believe if we follow the food pyramid we will look like the pyramid it self. When I was studying for my certificate and reading the nutritional info I didn’t agree with about 70 % of the information in the book, which was based on the food pyramid. 

            I completely agree with the fact in the article that people are eating way too many carbohydrates, and even the whole grain breads and pastas are not really whole grain because it doesn’t even look like a grain anymore, but nobody seems to notice. 

          • OMG, I had some problems with the site earlier and I replied to your comment and somehow it got deleted :(.

            Thank you for the article Evaleen, I really enjoyed it.  It is totally true too much carbohydrates is a very big problem.  That’s why I don’t eat by the food pyramid, I think it’s a total BS.  Even whole grain bread and pasta is not really whole grain, I say unless if it doesn’t look like a grain than it’s not whole.  

          • Eveleen, this is so weird I keep replying to your comment and it’s somehow gets deleted :(… Twice already 🙁  I loved the article 🙂

          • Evaleen

            Seems they’ve shown up now. :p

          • Hmm strange, I still can’t see them… Well as long as your’ve seen the comments it’s all that matters 🙂

  • Maureen

    Hi Tatianna,

    This wo looks so fun.  I am excited to give it a try.  I really appreciate your videos and all the beginner explanations too.  We are gonna try the non-sugar challenge but oy that’s definitely going to be a challenge!  We can do it 🙂

    Thanks again

    • That’s awesome now I know that you guys are trying it with me and that is making me super exited – Thank you !!!

  • Nabi

    This was my workout for the day; glad to be back on track after living the hotel/congress life for a week!

    Part 1:1) 8, 8, 8, 9  with 16.5 kg sandbag
    2) 6, 6, 6, 6

    Part 2:
    1) 8, 7, 7, 7
    2) 16, 19, 17, 13 (this was much harder than expected – arm and leg death!)

    Part 3:
    1) 12, 14, 13, 13 with 17.5 kg sandbag (had to concentrate to feel it in the hamstrings, …)
    2) 7, 9, 8, 9

    Finished with 3×25 calf raises, and in between the calf raises I did 25 squat pulses, rows and deadlifts with the sandbag loaded to 17.5 kg.

    • Thank you so much for sharing Nabi 🙂

  • ltwin

    Privetik dorogaya,

    ya sdelala etu trenirowku etot raz kak interval (posledniy raz dlilos emnozhko dolgo).
    I eto otli4atelnaya trenirowka bila..
    eti novie push offs-push ups mne o4en ponrawilis.. super kreativniy move!!! molodets

    zhelau tebe prekrasnih wihodnih..i seluu

    • Privetik solnse :), ochen rada chto tebe ponravilsya novij push-up 🙂

      • ltwin

         I’m also on this “no-sugar-one-week-challenge” 😉 great idea Tatianna!
        Together we are strong and we are gonna make it!!

        • That’s right!!!  So happy you are inn!

  • Hi Romy :), 

    I also love strong like Susan :), she is awesome!!! You can definitely include and mix split routines with full body routines even in the same week.  What you can do is this :  Monday – Lower Body + Abs , Tuesday – Upper Body + light cardio,  Wed – Day Off, Thursday – Full Body Workout, Friday Off, Sat – Just Abs and Sunday – Off :), You can mix it up as much as you like 🙂

    • Rmary69

      Thank you so much for your feedback!!!! I will follow your plan!!! I am so glad to have found you!! Have a nice weekend, paka 😉

  • Ahh Romy you are so sweet :), thank you so much for your kind words 🙂

  • Elena Kozlovsky

    Tanya, I was sweating like a pig! LOL Great workout! Your push up variations are awesome and help break up that boring routine of the same regular push ups. I added more ab exercises from Susan’s ab challenge. Now I am ready to face my day ) And had some energy left for the victory dance )

    • Yay Victory Dance!!!  Yes I like to switch up the old boring push-ups, I’m gonna keep coming up with more cool moves 🙂

  • Evaleen

    I also use Stevia now and then. 🙂 It has no impact on blood sugar levels (unlike sugar), but you could omit it as well during this challenge, to give your taste buds a total break from sweet things. Just remember, the less you’re used to it, the less you crave it. 🙂 But it may take a good bit of time to significantly ween yourself– so be gradual if you have to.

    • Rmary69

      I agree with you Evaleen, at the end it’s a question of getting rid of sweet flavor no matter it’s sugar or not. It won’t be easy… But the body is wise and will get used to it!!! Have a nice weekend.

      • Evaleen

        Thanks, you too! 🙂

  • Courtney

    Thanks for the workout, Tatianna! I’m gonna go do it right now!
    I don’t know what’s been up with me lately, but I feel like I’ve been in a funk. Maybe I’m just frustrated because I feel like I’ve hit a plateau, but I haven’t been working out as much lately and I haven’t been giving it my all. Do you go through phases like this? Any tips or motivation for pulling yourself out of it?

    • Of course I have those days Courtney, I am only human.  When we feel like that it’s a very big indication that it’s time for more than a few days rest.  When I begin to feel this way I take a week off completely and give my body and mind a complete rest.  And after a week I feel so reenergized that I want to workout and always gain my motivation back.  It works perfectly every time.  Plus after a break you will be able to gain strength and overcome plateau because in the break time you are giving your body a full rest and recovery. I recommend you trying it out ))))

  • Mariasole Verdi

    yes ill join the challenge! i am addicted to home made cakes and its time to break for a while. thinking that other people are doing the same for this coming week strenghtens my willpower. together is better!thanks for this routine too. this week ill do 3 days of fullbody wo just to mix things a little bit. have a nice sunday everyone!

    • Yay I am so exited :), have a wonderful Sunday!!!

  • sannia

    1.part: 9 8 9 9
              6 6 7 7

    2.part: 6 6 6 6
              15 14 14 15

    3.part: 14 14 15 15
               8 9 10 9
    juuupi jea!
    Are we skiping only white sugar…or honey and fruits too?

    • We are keeping only 2 servings of fruit a day, everything else we are skipping.  It’s only one week – we can do it :). I will make a post with rules a little later on today, so you guys will wake up to it in the morning :).


      I just noticed that your IP is blocked from discus servers, that’s why I have to keep approving your comment.  I added it to white list so many times but for some reason it still gets moderated, sorry about that 🙁

  • Christian Gieldanowski

    I really enjoyed this WO.Here are my scores.

    Part 1
    1. 11,10,10,10
    2. 7,7,6,6

    Part 2
    2. 17,17,16,16

    Part 3
    1. 28,28,26,20
    2. 9,9,7,8

    Have a wonderful Sunday all!

  • Tish

    Thanks again Tatianna.  This was tough but I really liked it….I’m still shaking, lol. 

    My scores:

    Part 1
    1.   11, 11, 11, 12
    2.   7, 8, 8, 8

    Part 2
    1.   6, 7, 7, 7
    2.   22, 20, 22, 23

    Part 3
    1.   22, 23, 23, 24
    2.   9, 9, 10, 9

    The balance ball passes were tough in between rounds!!!
    I’m having a shake with protein (the best I found is from Prograde, delicious!), almond milk and a small piece of banana.  Do you think this is an ok shake after this workout?….the almond milk does have a bit of fat in it but not much.

    • A little fat is good! It helps absorb nutrients. And I would think the fat in almond milk is from the almonds, so it’s good fat.

  • sus

    I tried a Grapple about 5 years ago.  It tasted interesting (the bubblegum flavor sounds disgusting).  I would never eat another one because it isn’t natural no matter how much “natural products” you use to get it to taste like that. It is not natural because you cannot find it in nature like that. Will be doing this workout soon!

    • Exactly, I tried it and I thought it was the weirdest thing ever, I can’t imagine someone liking that thing.

  • Thank you honey, I am glad you liked them.  I haven’t seen you in a few days, been wondering about you 🙂

  • Yay!!!  I will be posting the rules in a few hours 🙂

  • Thank you for the great workout! This is the first of your routines that I have tried and I loved and hated it in equal measures 🙂

    1) 12, 10, 11, 10 (8kg)
    2) 8, 9, 10, 9 (3kg) 

    Part 2 (I used a 3kg hand weight for the jump lunges)
    1) 6, 8, 8, 7
    2) 21, 23, 22, 21 (no weight last 2 rounds)

    Part 3
    1) 32, 35, 32, 34
    2) 13, 13, 12, 14

    I also did 3×25 calf raises with my 8kg sandbag.

    My scores might look really good, but I was using less than half the weight you were using and it was really, really hard. I’m not much of a morning workout person which made it even harder, but this has been a great start to my week – thank you again!

    • I’m glad you’ve enjoyed it :), have a wonderful day!

  • 1Ivana

    Hi there…

    I am sending some reports to my boss and I just peaked in to tell you something…

    So I redid the push up test after a mini program…my base was 21 push up (regular)…after a week…. I DID 42 REGULAR PUSH UPS IN ONE MINUTE….!!!!!!!!!!!!!

    I still am in shock!!!

    Thank you so much…!!

    kisses to you all

    p.s. I don’t have time to read your comments…but I am thinking of you all

    • Wow, that’s awesome Ivana!!!

  • Laura Dias de Almeida

    Hi Tatianna,
    I’ve been sugar-free for about four weeks now and feeling much better for it, so I wish you luck for this week! ^_^

    • OMG Laura, I just saw your comment, sometimes I loose comments in the background… How have you been?  I haven’t talked to you in forever!!!  I am doing good so far with my No Sugar challenge 🙂

  • Esalkind

    Hi Tati!  Hey wanted to ask you if Miguel does your WOs??  I am sure he is in amazing shape and was wondering what he does, or is trapeze practice enough??

    • Esal1

      don’t know why my name came up this way but the above is me Ethan aka Esal

      • tee_w

        I guess you must be kind!

        • Esal1

          Yup, that I am Tee!!  A Kindsole or something like that!

  • sus

    I did this one earlier today.  It should be called “Covered In Sweat” haha.  Here are my scores:
    Part 1:8,8,8,8 (30lbs)6,5,6,5Part 2:6,6,6,625,17,20,17 (no weight)Part 3:25,21,19,19 (8lb dumbbells)7,9,7,5

  • jt

    gonna have to catch up with the workouts… LOOKING GREAT!!!!!! :)))

  • Chris Lee

    that was great! 

    my scores:
    squat pulse & lunge back (40# sb) 10-10-9-9
    ball slam burpee (i added the slam – i hope that’s ok) 9-8-9-9 16# ball
    push-off reptile p-u 11-9-9-9
    jump lunge (i passed on the weight b/c of knee pressure) 29-29-26-24
    mini d-lift 19-17-19-19
    1 leg pike shoulder press 12-13-12-12

    i was soaked by the end.  finished with susan’s day 7 abs.

    thank you for another great w/o!

    • Thank you for sharing Chris 🙂

  • AlishisPhillips

    Done, and it was very very good!  I was totally soaking after this workout, but I still did some plank holds.  I don’t have my scores, they are in the other room, and I don’t have time to post them now O.o  However, I DO have time to thank you for a fabulous workout, it felt great!  

    • Thank you so much for sharing Alishis 🙂

  • sedindriuke

    I like this wo !!!! My scores: 1) Sq.Pulses and back lunges: 11 11 12 11 2)Jump up w/weight 6 6,5 6,5 6,5 3)Push off reptile push up 12, on knees: 14 14 15 4)Jump lunges without weight: 17 24 24 25 5)Mini deadlifts: 24 28 27 28 6)One leg pike shoulder press 11 11 12 12 Afterwards some bridges, calf raises and crunches on a stability ball. Yahoo! Dinner time: spinach, carrots, tomato, some cucumber, some nuts, canned salmon, sunflower seeds. Yammmiii 🙂 ps. changes in commenting?

    • He He He yes, I got it updated :). Welcome to Discus 2012 :).

  • Ohh no, I know how that can be. I am praying for you sweetie, and let me know if you ever need to talk ))) I am here for you 🙂

  • Tatianna! I was cursing you during this workout, ha ha ha!!! It was fantastic! Part 1 my thighs were buuurrrnning, part 2 I couldn’t catch my breath AND my legs AND my arms were burning, and part 3 was a bit of a break cardio wise, but my butt and shoulders wanted to kill me. I am trying to do Strong LIke Susan’s ab challenge, but I barely got through one round after this workout. Thanks again for all you do! I’m also looking forward to getting back to some split routines–it looks like the latest one you put up is killer!

    35lb sandbag, 10lb ugly ball (like an ugi but homemade)

    part 1:squat pulse and lunge: 12-10-10-9army combo: 9-7-9-9balance ball pass: 1:35

    part 2:
    push off reptile push up: 7-8-8-8
    jump lunge with ball overhead: 26-23-22-24balance ball pass: 1:38
    part 3: mini dead lift: 23-21-17-18one leg pike shoulder press: 12-13-12-10

    • Ohh yes, I love my split routines, it was a bit weird for me to do a full body.

    • Sgrsmk

      Kendra, we follow the same peeps.. Kyla, Z, T.. Hello!!!! I see you all the time and always think hii Kendra 🙂 I don’t have Facebook so I comment rarely. — Sgrsmk aka Jamie 🙂

      • Heeeyyy!! It’s great to find community members across the board here! Yup, love me my ladies, Tatianna, Kyla, Zuz, Susan, and I know there are others to explore once I get my head clear! Hi Jamie! Nice to “meet” you. 🙂

        • Sgrsmk

          Wait, who is Susan?
          Anyway, I always love to see your comments because you always tend to say what I am thinking.. Good and.. Opinionated (in a positive way) !! 🙂

  • gymlafrance

    bon dieu, que cette séance était dure! moi qui croyais être en pleine forme, je me rends compte que j’ai encore du chemin à faire avant d’arriver au niveau de tatiana! merci pour cette super-suée!

    • Oui, elle est super!! j’adore cette fille et ses cours

      • I see you guys are speaking French – I LOVE!

  • Sgrsmk

    Hello! Just recently discovered you and I need to tell you how fantastic you are! Your workouts are straightforward, brutal, and easy to follow (not saying they are easy to do..!). You show your style and cuteness in a very easy to digest way (i.e. Not in your face with sexual innuendo). You speak about (and actually show) good form.. Form over speed!! You are easy on the eyes and easy on the ears.. Plus I can tell that you speak from education. Well done! I will be a long time fan.. Err.. Follower!!

    • Ahh thank you so much 🙂 you are so sweet. Let me know if you ever have any questions 🙂

  • Gwyneth

    It’s funny–I actually thought I was going to add on another workout after doing this one. Um. No. This was plenty, thank you very much. I was cursing a bit on those push off reptile push ups. Actually, I was cursing a lot! Phew! I used my 8 lb Ugi ball in place of a medicine ball for those exercises, and used a 22lb sandbag for the other exercises requiring added resistance. Thanks for the great workout!!
    My reps:



    • You are very very welcome Gwyneth 🙂

    • hehehe, I was thinking I would do 15 minutes of cardio afterward, but I was completely done at the end. No cardio for me.

  • midimidi

    i did this one today, i am still not 100% from my sickness. this was a good hard and motivating workout. i hate jump lunges and I tried to hold the 12 lb weight over my head but I kept imagining dropping it on my head so I put it down. i don’t have a swiss ball so I did 30 competition situps.
    14, 14,16,16 30lb weight
    prt. 2

    • Thank you for sharing Midi 🙂

  • 2 days after I did this workout, I’m STILL sore! Especially my shoulders and calves. Awesome workout!!!

    • Nice! Yeah some of the routines leave me sore for several days 🙂

  • My scores: I used a 30lb sandbag, 12Ib Ugi ball, balance ball & 10lb kettle bell.

    After my warm up, I did 4 sets of 30 sec planks before the routine and after calf raises.

    Part 1
    1) 7 – 7- 6 – 6
    2) 5 – 5 – 5 – 5 (12 lb ugi was to heavy, less weight next time)
    Balance Ball Pass – 15 reps

    Part 2
    1) 5 – 5 – 4 – 4 (this babies were tough)
    2) 20 – 18 – 17 – 12 (Ball was too heavy, I need to use 10lb next time)
    Balance Ball Pass – 15 reps

    Part 3
    1) 17 – 16 -14 -16
    2) 8 – 8 – 7 – 7
    Balance Ball Pass – 15 reps

    Tati is there a video of you doing calf raises with the versafit bag? I would like to see your form. I did 25 reps per leg of single calf raises with kettle bell.

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  • yboog

    Good eve Tatiana,
    On Tue. I did the Covet w/o again! I love that thing so much!

    Tonight I did this one, I had not done it before…
    10 min skipping warm up

    Part one (20 lb bag & 8lb UGI ball)

    1) 9,9,9,7

    2) 8,8,9,8

    Part 2 (8lb UGI ball no jumping)

    1) 6,7,7,8

    2) 15,15,17,14

    Part 3 (20lb bag)

    1) 21,22,23,21

    2) 9,13,13,13

    no time for hulahoopin, 10 min stretch!


  • JB

    Awesome workout!

    Part One: used 10lb medicine ball
    A. 7,7,8,6
    B. 6,7,7,6

    Part Two:
    A. 6,5,7,8 – hated these 🙂 lol
    B. 17,19,20,21 – 10lb medicine ball

    Part Three:
    A. 27,27,25,27 – 23lb sandbag. Pushed it hard with these…love deadlifts more than any other exercise.
    B. 13,13,14,10 – last round on knees…at that point I was begging for mercy

    The medicine ball passes were so difficult but I really liked the exercise. Added 3 min of planks, stretched and then collapsed on the floor!!

  • Hey Tati!!! Today is my official first day of an Ultimate Fitness Plan I created from your workouts. I did this one today (as this is my beginner’s week and I start with Full body workouts) and HELL THIS WAS HARD!!! I felt a bit sick at the beginning, but a GOOD WARMUP made me feel much better (it really DOES motivate me even more when I am warmed up). I would love to share my score too! 🙂
    Part 1:
    1) Squat Pulse + Back Lunge: 11-9-10-10 (used 11kg sandbag)
    2) Army Combo: 4-2-4-4 (used 2x 3kg dumbells)

    Part 2:
    1) Reptile PushOff: 5-4-4-5 (it was so amazingly HARD, I hated this!!!)
    2) Jump Lunges: 19-20-14-24 (bodyweight only)

    Part 3:
    1) Mini Dead Lift: 19-17-17-19 (used 11kg sandbag)
    2) One Leg Pike Press: 7-6-6-6

    Did 15x Ball Pass (each double pass counted as one rep) between rounds.
    I am suppose to do some cardio now, but you have to excuse me, I am dripping sweat and unable to do more. I need to cool down a bit now, shower, make dinner and stretch my body a bit 🙂 I have another night shift at work today (4 more!!!) so I am super happy I was able to do this workout today. Tomorrow is my day off, so I will probably do my cardio then… 🙂
    Thanks for a great workout!!! 🙂

  • JB

    1/21/2013: Part One A – 8,9,10,11; B – 7,7,7,8 10lb medicine ball.
    Part Two A – 6,8.5,9,9; B – 29,25,25,27 10lb ball for lunge jumps.
    Part Three A – 24,26,23,25; B – 15,15,15,17 23lb sandbag for deadlifts

  • oberlee

    Almost one year later, I try this one again! It was a perfect all-in-one workout for a short amount of time, which is what I needed. Last time I did this it was much harder overall, but oddly enough, my reps were sometimes a little lower this time. But I think I was still in the buzzy bunny mode a year ago, and hadn’t been Tatianna-ized into proper form yet! I used my 35lb sandbag for the squat pulse and the mini-deadlift (which, by the way, I think I’ve finally learned how to do properly without injuring my back!), 10lb medicine ball for the mb stuff.

    squat and pulse and back lunge: 11-10-10-11
    army combo: 8-8-7-8
    push off reptile push up: 10-10-9-9
    jump lunges with mb overhead: 23-24-23-23
    mini deadlift: 18-17-16-15
    one leg shoulder press: 11-10-11-10


  • I’m enjoying coming back to routines I’ve done before…this is one of those that on paper it looks easy.
    Warm up: Basic warm up routine, then a 5 minutes challenge…2 pull up & 10 mountain climber… I completed 7 rounds + 1 PU.
    Part 1 (40lbs bag & 10lbs medicine ball)
    1) 8-7-7-8
    2) 6-6-6-5

    Part 2 (10lbs med ball)
    1) 6-7-6-6
    2) 23-23-23-20

    Part 3 (40lbs bag)
    1) 21-19-20-20
    2) 15-16-16-14

    Stretching & cool down: 15 minutes.

    • Warm up: 10 sec / 40 sec for 12 rounds..
      -Mid knee rope skipping
      -Elbow plank
      -Mid knee rope skipping
      -Spiderman plank

      Part 1: (40lbs bag & 10lbs medicine ball) 15 sec / 1:00 min for 8 rounds.
      1. 15-15-15-12
      2. 8-8-8-8
      Part 2: (10lbs medicine ball) 15 sec / 1:00 min for 8 rounds.
      2. 27-28-17-26
      Part 3: 15 sec / 1:00 min for 8 rounds.
      1. 29-29-28-29

      I also did 3 sets of calf raises 25 reps each ( 40lbs bag).Took 2 minutes break, then did real-time-love-abs.

      Cool down & stretched for 15 minutes.