Curvy Silhouette Workout

Jul 21, 2012 by

Lower Body Workout

 

Hello My Lovies,

I have a new lower body workout :). This workout was interval training at it was only 32 minutes long. It was a very challenging routine for me because it was one of those days. I’m sure you know which days I’m talking about. I was having a really hard time pushing my self and it was so crazy hot that I felt like I was gonna pass out. You guys are definitely gonna beat my scores because I didn’t feel like I’ve done my best, I struggled.

The good news is that this workout is actually quite amazing if you push your self to your full potential.

As usual FORM FORM FORM watch your form and never rush the movements. Don’t forget to do a warm-up and stretching after the workout.

Make sure to watch the workout recap part of the video for proper form explanation of each exercise.

 

 

Workout Explanation

 

In this routine I was using my gymboss timer, my 40 lbs versafit bag, 1 furniture slider and a chair.

Set your timer for 2 intervals 15 sec ( rest interval ) and 1 min and 5 sec ( max effort ) for the total of 8 rounds.

There are 3 rounds of the following sequence but you will take a break between each round because the intervals are long and I want you to recover fully before proceeding to the next round. You will do 3 exercises per one side before switching sides.

 

  • Weighted Sliding Side Lunge Right Leg
  • Semi One Leg Squat On a chair Right Leg
  • Triceps Bridge Right Leg ( don’t rush this movement and keep your butt of the floor the whole time )
  • Weighted Sliding Side Lunge Left Leg
  • Semi One Leg Squat On a chair – Left Leg
  • Triceps Bridge Left Leg
  • Weighted Under Squat & Jump Up Combo
  • Twisted Side Jump Lunge
My Scores
1) 18, 15, 14
2) 14, 12, 12
3) 14, 12,12
4) 16, 12, 12
5) 13,12,12
6) 13, 11, 11
7) 8, 8, 9
8) 14, 15, 14

 

Since it’s the end of the week I always do a full body stretching routine.

 

Have a wonderful training!

Hugs,

Tati

PS – Check out my this week’s article for EvilCyber.com ” Home Workout Plan For Women


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

    Love these leg exercises Tati. Something new and exciting to add to my workouts, thanks so much for your creative fitness routines, really helps to keep me motivated and inspired:)

    • http://www.lovingfit.com Tatianna

      Hi Kristen,

      I am very happy to help you stay motivated :)

  • jt

    Hi Tati!!!
    I hope you’re doing better now :) We girls sure know how hard “those days” are (especially the first 2!).
    Can’t wait to do this workout!! – I hope I can very soon.
    Big Kiss!!!!

    • http://www.lovingfit.com Tatianna

      Hi sweetie,

      You’ve been gone again and now you’re back yay!!!

      Kisses, have a great Saturday!

    • Annebel Wind

      I totally agree with that!!! :D

  • Gerri Lee Schafer

    hahahaha…I just pictured myself in a heap on the floor after falling off the chair, will have to practice that one before trying it

    • http://www.lovingfit.com Tatianna

      You will love this exercise, it looks fairly simple but it works the booty and that area right under the booty really well :)

      • Vivi

        Totally agree! This exercise works that part of your butt that has a tendency to melt into the hamstrings if you never workout and sit all day. I would highly recommend this exercise as well as the entire WO for people who, through genetics or otherwise, have a flat butt.

  • Evaleen

    Amazing picture, LOVE it! What a gorgeous sculpted look… and to boot, that outfit is simply hot– I envy your wardrobe lol.

    I rather miss these longer workouts now, since doing just 1-leg squats and pull-ups all week. And also a few short cardio routines I put together… sorta Zwow style, but even better cause I pick only my favorite moves. :D

    One thing I don’t miss though about working out 30+ min… the way it leaves me weak for the rest of the day. :( I think it’s been mostly the heat to blame, but I’ve never had great cardiovascular fitness… so an elevated heart-rate for that long just exhausts me.

    • http://www.lovingfit.com Tatianna

      Thanks sweetie :)

      It is the heat, I noticed a reduction in energy as well during this weather. I am also wondering if maybe you are not eating enough good carbs like spinach and kale. When I eat spinach or kale at every meal I am always full of energy.

      • Evaleen

        It could be, I don’t consume much veggie stuff before working out, but have big helpings later on… I mostly have my “energy” foods pre- and post-workout.

        Part of my exhaustion is muscle fatigue though, and I especially feel that in my legs going down my stairs… scary wobbles lol.

        • http://www.lovingfit.com Tatianna

          I really suggest you trying lot’s of spinach in your pre-workout, it always works wonder for me. And mulberries, these berries are just amazing and I don’t feel as sore after my workout. Maca also is another great option for post muscle soreness. It’s all about nutrition, not really the workouts.

          • Evaleen

            Too bad I haven’t been able to find kale lately (I like it so much more than spinach), but I’ll be sure to start having a spinach concoction of some sort pre-workout, see how it helps. :)

            As for mulberries, I’ve bought a package but is so far unopened… am afraid I won’t be able to control myself lol, cuz I’m addicted to such chewy-sweet goodness!!!

  • Maureen

    Wow this wo looks awesome!!! Can’t wait to give it a try next week.

    • http://www.lovingfit.com Tatianna

      Let me know how you liked it :)

  • Denise

    Another great workout from you which i’ll do tomorrow ~ those semi one leg squat on the chair look fun and hard lol! Cant wait to do this tomorrow! Take care in the heat…i’m from the UK and its been miserable here for the whole of June and July…i dont have a Gymboss timer but the app only and that is sooo complicated to use so i dont think i’ll post my scores but i’ll post when i’ve done the workout tomorrow……have a great Saturday evening :-)

  • Denise

    Thank you for the links, Tatianna and Zarinda….they both look great and i’ll try them tomorrow!!

  • http://www.facebook.com/talei.thaliwal Talei Thaliwal

    Hey Tati
    This is unrelated to the workout but are you still on the IF protocol? I don’t know if it’s that or the lighting in the video but your looking leaner & more defined.

    • sedindriuke

      Hey Tati,
      i used to ask you about IF on Facebook and you promised to write about it :) Please share your knowledge and experience :) Thanks.
      This workout on my schedule on tomorrow (Monday).

      • sedindriuke

        Tati, im still curious about your IF experience? maybe we will encourage you to write smth about that? thank youuuu :))

        • http://www.lovingfit.com Tatianna

          Hey sweetie, I am going to write a bit about it in this Friday’s EvilCyber.com article. I will make a separate blog post for lovingfit as well and go into more details. I really love it so far, like I said I’ve known about this method for a while and it works if you follow it correctly and listen to your body as well.

          • sedindriuke

            great Tati! I’m waiting your post and then I will try it definetly… i read it about it a lot, but a have deadline to try – your post :D:D hehe :D thank youuuuuu!

          • http://www.lovingfit.com Tatianna

            I just finished writing it and submitting it :). It will be up Friday morning, I will leave a link of Facebook. When I write about it here I will include even more details and tips, but I just love this way of eating :)

          • sedindriuke

            Yey! im waiting and will try to adopt it for myself – to try… Just as I work not sedentary job from 9am and get my breakfast 7am I cant imagine to be fasting until 12pm. of course I will try some intervals..or just the most simple – not to eat after my dinner (7pm) until next morning breakfast :D

  • 1Ivana

    Hi there

    just to say hi…lot of work..kissssss

    • tee_w

      Hi!

    • http://www.lovingfit.com Tatianna

      Hi sweetie!

  • Saretta

    LOVE this workout! Thanks so much. What about bluberries? (I was reading your comments about nutrition here). Are they good, too? Mulberry season has passed where I live and they are no longer available.

    • http://www.lovingfit.com Tatianna

      Blueberries are great as well, but mulberries I noticed give me a lot more energy. You can order Mulberries, trust me you will love it!

  • Vivi

    I just completed this WO and my legs are like gelatin. I made sure to stretch my legs extra slow and long afterwards. I used a 40lb sandbag. I also completed 3 sets of 25 weighted toe raises before stretching.
    1. 18-18-16
    2. 15-16-17
    3. 17-16-16
    4. 18-16-15
    5. 16-18-19 (strange how my reps increased for the semi one legs squats for each leg. guess I found a good rhythm)
    6. 19-16-16
    7. 7-8-8
    8. 21-20-20

    Love to Tati for this killer lower body WO. xoxo

    • http://www.lovingfit.com Tatianna

      Thank you for sharing Vivi :)

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

    This looks awesome! I think I’ll do it later this week or next. Easing back from 5 days off. Not sure exactly what I need, but I think a full interval workout isn’t the way to go. But this does look fantastic! I need me some furniture sliders. Right now I use tupperware caps (not actual tupperware as in Tupperware TM, but Ikea “tupperware”).

    • Diana

      Hehe, I also use tupperware caps as well instead of furniture sliders! LOL

    • http://www.lovingfit.com Tatianna

      I suggest you do a full body workout as your first workout back, that will be perfect easer you back inn :)

  • Sandra

    Just completed this workout. It was great! My buns were burning especially during the triceps bridge. I also need to purchase furniture sliders, I used paper plates :) Thanks Tatianna for an awesome leg workout. Loved it!

    • AlishisPhillips

      Good idea with the paper plates!! Thanks!

    • http://www.lovingfit.com Tatianna

      :)

  • Annebel Wind

    Hi Tatinna,

    My scores for this one:
    1: 15, 8, 11 (second round was hard :D)
    2: 11, 11, 11
    3: 18, 18, 19
    4: 12, 12, 11
    5: 12, 11, 10
    6: 19, 18, 18
    7: 6, 6, 6
    8: 16, 13, 15

    It was a really tough workout, liked it very much.. Used my 15kg bag stuffed with weights.. Really have to buy a bag of sand and make my own sandbag, because the weights hurt my shoulders.. will do that very soon.. Than I can go heavier much easier.. i think I am ready for another kilo. Thanks so much Tati! (can I call u that?)

    • http://www.lovingfit.com Tatianna

      Of course sweetie :), Tati is what I like to be called :)

  • AlishisPhillips

    Ummm…can I just say… Wwwwaaaaahhhhhh!!!!!!! My buns were hurtin’ like mad during those bridges. Where do you come up with this stuff?? Wowzer! I took the breaks between rounds like you suggested and still by round 3 my muscles didn’t want to cooperate during the bridge. Good workout Lady Tati. My hat comes off to you once again. :)

    I finished this one with the afterburn abs workout. So far my favotire abs workout you have posted. Its just so simple to follow, but not easy at all. You’re the best!

    • http://www.lovingfit.com Tatianna

      Ha Ha Ha, I knew you were gonna love it. A lot of times I lock my self in my training room until I come up with something cool, I always try different moves to see how it works the body, you know how fast I get bored so have to keep switching things around :)

  • Sabine

    Oh my good…. this routine was very hard for me!
    I also had hard times with my balance during the one leg squats on a chair.
    And the triceps-bridge is a real butt-killer….. i tried to enjoy the burn ;-)
    Thank you for this great workout!
    I´m also doing the “improve your one-leg-squats” and today is the 6th day…. and i´m very
    excited to see how many one-leg-squats i can do on wednesday…..
    And just one question:
    Could you please create a new abs-routine???
    That would be very great!
    I tried to create a few own abs-routines… but either they are to hard to push
    through the whole routine with proper form… or they are just to easy.. so that i don´t really
    feel the burn….
    Thanks!
    Love, Sabine

    • http://www.lovingfit.com Tatianna

      Hi Sabine,

      I am definitely going to create a new abs routine, you read my mind, It’s time for a new one!

  • marienchenkäfer

    aaand marshmallow butt again ;) Looked so easy but the chair squats and bridge were killing me, very great. I had a not so good Monday morning start, but your workout motivated me again, thanks! by the way totally am addicted to your green smoothie recipe! Love, Karoline

    • http://www.lovingfit.com Tatianna

      Hi Karoline,

      Yes it always looks much easier then it actually is :)

  • taltul73

    Hello my dear Tatianna
    so as always an amazing workout… kicked my butt.
    i used 10 kilo sand bag
    Right Leg 20-16-17
    Right Leg 13-10-9
    Right Leg 14-13-15
    Left Leg 17-13-14
    Left Leg 15-12-12
    Left Leg 15-15-16
    9-10-7
    22-23-25
    WISH you a blessed day

    • http://www.lovingfit.com Tatianna

      Hey sweetie,

      Thank you for sharing your scores, I’m a bit late with responses cause I have been swamped a bit.

      Kisses

  • KirryKaatje

    Just finished this workout. I don’t know my score, because I didn’t wrote anything down. I really liked this workout tho; the gliding slides are one of my my favorite exercises and those one leg squats on the chair are a-ma-zing! <3 The bridge was evil tho.. EVIIIL!!

    Ive finished with 3x 65 sec planks.

    Now, I'm tired. :)

    • http://www.lovingfit.com Tatianna

      Ha Ha Ha, I was thinking the same thing as I was doing that bridge, it’s so much harder than it looks, especially after the first 2 exercises.

      • KirryKaatje

        Omg, Tati.. My butt is so sore! I have to sit on my chair very slowly and carefuly. ^^

        • http://www.lovingfit.com Tatianna

          :))) Mine was hurtig too

  • Vivi

    DOne and so hard for my butt !!! I Love the semi 1 leg squat on a chair ! It makes working so much muscle ! So after, the one leg bridge was a pure torture !
    i did this workout in 24 rounds without rest after the 8 exercises and my legs & butt were already sore from the first round ! GREAT one !
    My score is with 20kg :
    1/ 24.21.20
    2/ 20.20.21
    3/ 25.26.25
    4/ 20.23.22
    5/ 23.22.22
    6/ 26.26.26
    7/ 12.12.12
    8/ 35.37.40

    • tee_w

      you always blow my mind with your scores! lol wow and lots of weight too!

    • http://www.lovingfit.com Tatianna

      Wow, amazing scores!!!

      I need to catch up!

  • sedindriuke

    i thought my legs are gonna explode during the workout.. and my face suffered from various mimics… the workout was so tough, killer, OMG :D The hardest of yours for lower body. Loved it! :D

    • http://www.lovingfit.com Tatianna

      Ha Ha Ha, you’re funny :)

  • Courtney

    Loved this workout!

    • http://www.lovingfit.com Tatianna

      Thank you :)

  • http://www.lovingfit.com Tatianna

    Hey honey :), I am sorry you got a flu, I know it sucks. For flu I always recommend a lot of detoxification. Few things, drink lots and lots of water, second, make sure you also drink lot’s of immune strengthening tea and try not to eat at all. Digestion of food only slows down the recovery process, so if I were you I would do a post for a day where you just drink tea and water. I bet you will feel better the next day if not recover all together.

  • Tough cookie

    Hi Tatianna,
    Loved the workout! It really kicked my butt! I was nervous about the 1:05 of continuous work but I did it and I’m proud of myself. The exercice I have most struggled with is the triceps bridge : OMG!!! My legs were screaming…
    My scores :
    1) 19-19-18
    2) 14-14-13
    3) 17-18-17
    4) 17-19-18
    5) 15-15-14
    6) 17-17-18
    7) 9-9-9
    8) 28-25-26
    Thank’s to you, I know I will walk funny tomorrow!!!!

    • http://www.lovingfit.com Tatianna

      Hey Cookie,

      I am really happy you are back, cause you were gone for a while.

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

    Hi Everyone,
    I may finally get legs like Tina Turner. I started with a 5 minutes warm -up, then did 10 sec / 1min 3 rounds jack planks.
    1. 17-15-14 (30lb Sandbag)
    2. 15-15-12
    3. 13-12-12
    4. 14-12-13 (30lb Sandbag)
    5. 15-13-11
    6. 14-13-11
    7. 8-8-87 (30lb bag)
    8. 22-21-22 (without twist)
    Plus 10 sec/1min 3 round various planks and 10 minutes jump rope for cardio. Ended with a 10 minute stretch.

    • http://www.lovingfit.com Tatianna

      Thank you for sharing :)

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

        :))))

  • Gerri Lee Schafer

    all in and done!!!! Used 40 lbs in my sand bag. I’ve taken to writing your reps down in red so I can see what kind of speed I’m aiming for, had to slow the bridges down and really concentrate on the squeeze at the top. The first round I had a hell of time getting my balance on the chair squats with my right leg, had to grab the back a few times or end up in a heap on the floor, same with the twisted jump lunges…lol…morning balance…got it going by the second round though. I’m sure my butt will be feeling this tomorrow. My reps.

    1/ 22-19-20
    2/ 18-16-16
    3/ 26-16-16 slowed it way down to try and match you
    4/ 20-19-17
    5/ 17-16-17
    6/ 22-17-16
    7/ 11-12-11
    8/ 20-20-20

    I took exactly 1 minute between rounds.

    i followed this up with a quick bit of weights
    3 sets of 14 leg extensions with 65 lbs
    3 sets of 12 smith cage squats 90 lbs
    3 sets of 12 smith cage calf raises 160 lbs

    30 sets of stairs in 6:38

    plus the follow up for pull ups

    thanks, Gerri Lee

    • http://www.lovingfit.com Tatianna

      I’ve took 3 days off already, have been needing my off time from training. One more day and I will be back in action :)

  • Christian

    Ok, this is one of the toughest workout i have done lately! Didn’t even bother to write my reps, just concentrated on proper form and breath. The 3rd round was the harder, my body didn’t wanna cooperate, was glad to hear the final beep.
    Finished it with some Abs workout!
    Thanks again for a nice torture!

    • http://www.lovingfit.com Tatianna

      He He He, glad you liked the torture :)

      • sus

        torture is right.

  • http://www.facebook.com/people/Ekaterina-Smirnova/1040438875 Ekaterina Smirnova

    ??????, ??????? ?? ????????? ??????????!!!!
    ?????????? ?? ????? ?????? ?????, ?????????????? ????? ? ??????? ?? 200% :)))
    ????? ?????!!!
    ??????? ??????, ???????? ???? ???!!! =***

    • http://www.lovingfit.com Tatianna

      Ochen rada chto vam ponravilas trenirovka, :)

      Obnimau :)))

  • http://www.facebook.com/profile.php?id=1037690594 Karen O’ Reilly

    After 1 round of this, I thought, ‘I can’t do two more rounds!’ I did it though, because I pushed myself. At the end of every round, I would smack my ass and say ‘Good work!’
    Results:
    1. 18, 19, 19
    2. 13, 13, 13
    3. 17, 9 , 13
    4. 18, 14, 14
    5. 14, 12, 11
    6. 22, 12, 15
    7. 15, 9, 11
    8. 15, 17, 16

    Great workout, as always. My muscles feel it after you workouts. I now pay attention to my form a lot more than I used to :)

    • http://www.lovingfit.com Tatianna

      Form is the most important in training :)

    • sus

      You are so funny!

  • http://www.lovingfit.com Tatianna

    Sdravtvujte, ya vam dlya nachala rekomenduu prost nachyat s silovih upragnenij bez vesa. Potom postepenno vi smogete ispolzovat ves bolshe i bolshe. No poka nachite bez nego.

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

    I wanted to do this tomorrow, but looking as it’s a more difficult one, I think I’ll push it to next week when my body’s fully recharged. Bummer, because I really wanted to do it, but I also love that there are so many wonderful past workouts to choose from! It’s the same feeling as I get when starting a yummy new book or television series, knowing that there are lots of unexplored books/episodes/workouts to traverse. :)

    • http://www.lovingfit.com Tatianna

      You are so adorable Kendra :). It’s my 4th day off and it feels great, I was getting the twitchy eye so it was time to take some training days off. My body always communicates with me by the twitching eye, LOL

  • tee_w

    I did this one today! nasty! lol I’m doing 150dip program from 100 pushups.com so did day one of that first, then started on day one of pullup program, did first round of this in my 2 min “rest” then did hangs, then did a proper second round but not a third. two was enough for me! I used no weights, a towel for my slider, and just backward lunges as I can’t “jump” lunges because of a bad toe.
    1. L – 16, 13
    2. L – 14, 11
    3. L – 12, 12
    4. R – 16, 17
    5. R – 13, 11
    6. R – 12, 13
    7. 13, 14
    8. 20, 19
    my hamstrings cramp up doing bridges! I have to keep resting in them, especially my left.

    • http://www.lovingfit.com Tatianna

      Yes Tee you said it, this one is Nasty!

    • Gerri Lee Schafer

      ooohhhhh, your booty is going to be soar tomorrow…lol

      • tee_w

        I’m going to be doing lower body all week, won’t be able to walk! lol

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

      Hey Tee, That’s cool your doing the dip program, I am doing the pushup program. I am already on week two and have to repeat the first day of this week over again because in my last set of pushups I had to stop in order to finish all 15 reps. Something fun and new to try. Love to hear how your progress goes with the dips:)

      • tee_w

        hi Kristen. I only ended up doing it for two weeks as I got bored because it took so long, with all those rests in between. I did the dip program, on the dip station, not chair dips. I started with 6 full dips and after two weeks got up to 11 reps. I also did the situp program and went from 40 reps to 60 reps after two weeks. and then invented my own pullup program based on the other two and went from 1 full chinup to being able to do three after two weeks as well! very good program but I felt like I couldn’t do full body workouts or upper body workouts while doing these programs. I was very pleased with my progress though!

  • http://www.lovingfit.com Tatianna

    Hi there :)

    Welcome to Loving Fit :)

  • sus

    This one was a challenge for me as well tatitat. I am dripping in sweat currently. Ready to eat and shower now! Here are my scores:
    1) 16,13,14
    2) 14,12,10
    3) 11,11,11
    4) 13,12,11
    5) 11,11,9
    6) 12,12,10
    7) 7,8,8
    8) 22,19,20
    I used 30lbs for all the weighted exercises. The sliding lunges were great and the chair exercise followed by the tricep bridge hurt my booty so much! THANKS for another great workout!!!

    • http://www.lovingfit.com Tatianna

      You are super welcome Susu :)

  • yboog

    Good evening Tatianna,
    This workout was a mthrfkr!!! I had not done a just leg workout in a while but felt like it tonight and sheesh! Thank you for the killer routine!
    My rests were 1:30 long after each round
    NO Weight Sliding Side Lunge Right Leg:22,21,21Semi One Leg Squat On a chair Right Leg:14,14,14 Triceps Bridge Right Leg ( don’t rush this movement and keep your butt of the floor the whole time )NO Weight Sliding Side Lunge Left LegSemi One Leg Squat On a chair – Left LegTriceps Bridge Left Leg8lbs Under Squat & Jump Up ComboTwisted Side Jump LungeMy Scores1) 18, 15, 142) 14, 12, 123) 14, 12,124) 16, 12, 125) 13,12,126) 13, 11, 117) 8, 8, 98) 14, 15, 14

  • yboog

    Good evening Tatianna!
    This workout was a mthfker! did I say that? YES! It really kicked my glutes! I had not done a legs only routine in a while but felt like it tonight, thanks for the killer routine!
    I took 1:30 breaks after each round.
    warm up: 6min 10/30×9 skipping
    NO Weight Sliding Side Lunge Right Leg: 22,21,21Semi One Leg Squat On a chair Right Leg: 14,14,14 I HAD A TERRIBLE TIME BALANCING WITH THIS!Tricep bridge Right Leg: 17,17,18 BY REP 10 I HAD TO PUT MY HEEL DOWN TO BE ABLE TO KEEP MY ASS OFF THE FLOOR!NO Weight Sliding Side Lunge Left Leg: 19,19,16Semi One Leg Squat On a chair – Left Leg: 13,12,12Triceps Bridge Left Leg:19,20,188LB Under Squat & Jump Up Combo: 11,10,9Twisted Side Jump Lunge:21,20,18 OUCH!OUCH!OUCH!!!!
    cool down: skipping to the 4min song Oh My Gosh by USHER, cause my legs n butt were screaming OH MY GOSH! This totally maxed me out.

    40 min hip opening yoga hosted by Esther Ekhart at Yogatic on YouTube. Tatianna, do u practice yoga?
    I started in May with BR’s challenge. I began to dedicate more time and focus on stretching. I used to not stretch at all! I started with 10 min and now sometimes do it for an hour on my rest days! Eventually, after practicing for a month I decided to find another trainer and have been able to reach goals beyond the physical stretch!

    Anyway, thanks for the W/O!

  • meebrbey

    I did this workout Monday and here it is Wednesday and I’m still sore :) It’s hard to get my butt sore so I’m always happy when it is. That sounds stupid but you know what I mean.. :)

    • http://www.lovingfit.com Tatianna

      Which means you really worked hard :)

  • Courtney

    I love that you incorporate the sliders. I had physical therapy last February-April for a hip injury that’s still recovering and my therapist had me do a lot of sliding lunges, so I think it’s fantastic that you incorporate them in your workout because it allows me to continue to heal that injury with gentle motion while still building my muscles by challenging my balance and control.

    On an unrelated note, I just wanted to thank you for being so… you! I just finished watching a workout video from a popular fitness blog that I used to follow prior to some personnel changes, and it just makes me appreciate your blog so much more. I LOVE LOVE LOVE that you focus on form, and I love that you’re so naturally beautiful, not just outside but inside. You’re truly inspiring because you’re so encouraging and you make me feel like my hard work will pay off and I can have the body I want without pushing myself to unrealistic limits. I can’t remember if you’ve ever said this in a post, but I also feel like you believe everyone is beautiful and capable, and I find that inspiring as well. No negativity, just pure encouragement and love.

    Thanks, Tatianna!

    • http://www.lovingfit.com Tatianna

      Ahh Courtney, you are so sweet and a ball of sunshine :). Thank you so much for your kind words, it makes me really happy that every day there is more positive and beautiful people joining my little blog :), thank you

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  • Naomi

    I did this workout outside in the sun, so the heat affected my scores a little. The triceps bridge was especially hard and I suffered during the last two exercises! :)

    1) 18, 18, 17
    2) 13, 16, 15
    3) 17, 16, 15
    4) 19, 17, 15
    5) 14, 14, 13
    6) 18, 15, 15
    7) 8, 7, 7
    8) 21, 22, 21

    • http://www.lovingfit.com Tatianna

      Yep, the triceps bridge was super hard on me as well, I barely pulled through it

  • ltwin

    Oh my doodness!!!!!!!!!!!!!!!!
    Dear Tatianna,
    I did this workout 2 days ago.. and yesterday I could barely walk – my bum hurt soooo bad in a good way ;)
    You are a GENIUS!!! when it comes to put a workout together! I just love LOVEEEEE your workouts and the results!
    Spasibo tebe bolschuscheye dorogaya moya!
    zeluu and have a wonderful day
    Kisses
    Lilja

    • http://www.lovingfit.com Tatianna

      LIlija,

      Privet dorogaya, ya tolko sejchas stala zamechat vse kommentarii kotorie ya ne videla. V poslednee vremya kommentarii na backgroude ne poevlyautsya ili izchezaut :(

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  • daybelis garcia

    should I do this with a weighted bookbag or should i keep my 15 lb dumbells at my shoulders?

    • http://www.lovingfit.com Tatianna

      Try both and see which one you like better.

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

    This was BURLY! I used my 35lb sandbag for all the weighted exercises. I could not get through all the bridges without taking a rest. I tried! But man, oh, man, were those hard–and SO much harder than they looked.

    weighted sliding side lunge L: 13-15-14
    one leg squat on chair L: 12-13-12
    triceps bridge L: 17-17-16
    weighted sliding side lunge R: 13-13-13one leg squat on chair R: 14-14-13triceps bridge R: 18-16-15
    weighted under squat and jump up: 9-9-9
    twisted side jump lunge: 23-23-20

    I took about a 2 min break between each round.

    Afterwards I did a good run for 10 min to get some cardio, and 3 1-min planks. Stick a fork in me!!! :)

    • http://www.lovingfit.com Tatianna

      He He He, I always say that too ( the fork thing ) :)

  • midimidi

    very very tough workout. even with the breaks. my butts gonna hate me tomorrow.
    i used to 12 lb weights which was really tough. where do you get the versafit thingy?
    1. 15,18,19
    2. 13, 14, 15
    3. 19,25,28
    4. 15,16,19
    5. 14,15,16
    6. 24,25,26
    7.9,10,9
    8.20.21.21
    i improved as I went, that wouldn’t have happened if i went 24 rounds straight through!

    • http://www.lovingfit.com Tatianna

      Hey Midi,

      I suggest you skip on buying Versa Fit bag, and make your own. I’m not crazy about the fact that I can’t adjust it and I noticed it started to tear a bit. I’d rather you save your money.

  • taltul73

    just finished this workout… this time i changed it a bit.. did it 15/45 16 rounds…. was short and amazing as always…
    much love
    have a wonderful day

    • http://www.lovingfit.com Tatianna

      Hey sweetie :)

      I have an Abs & cardio workout exporting right now :)

  • http://www.lovingfit.com Tatianna

    Thank you for sharing girlie, yeah I think these are the hardest bridge variations.

  • http://delightfultastebuds.com/ Jos

    I did this one today and had some video for it too if you’re interested :)
    http://www.youtube.com/watch?v=Xx83Owpk1U4

    My left knee has been feeling not quite right, slightly tight so I took time to warm it up and followed your warm up routine for the very first time :) – only used 10lbs sandbag for all the weighted exercises and didn’t do the jump for the twisted side lunges.
    Scores:
    12-12-13
    10-11-13
    14-15-15
    12-12-12
    10-10-11
    15-17-17
    12-12-11
    13-21-24

    • http://www.lovingfit.com Tatianna

      Damn girl, check out that form! Loved it!!!!! Very very good form :)

      • http://delightfultastebuds.com/ Jos

        Thank you! It feels good to have feedback from the original creator of a workout that I did :D

    • MariaBjørgJepsen

      Beautiful form, Jos :)

  • yboog

    Good evening Tatianna!
    I love this leg killer so I hit it up again tonight!
    I took 1:00 breaks after each round.
    warm up: 6min 10/30×9 skipping

    NO Weight Sliding Side Lunge Right Leg: 27,23,19Semi One Leg Squat On a chair Right Leg: 19,17,15Tricep bridge Right Leg: 20,17,18NO Weight Sliding Side Lunge Left Leg: 23,19,19Semi One Leg Squat On a chair – Left Leg: 20,16,17Triceps Bridge Left Leg: 21,17,168LB Under Squat & Jump Up Combo: 10,10,11Twisted Side Jump Lunge: 28,32,32 no jump
    cool down: 6min hula hop15 min yoga

    • http://www.lovingfit.com Tatianna

      Good evening darling :)

      Thank you for sharing, I want a hula hoop really bad, the weighted one. But they are kind of expensive

  • Elena Kozlovsky

    My curves hurt! LOL Thank you for this amazing WO. Loved the semi one leg squats on a chair. So effective!

    • http://www.lovingfit.com Tatianna

      :))))

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

    Snap this workout is a freak’in beast!!! It’s workouts like these when you know Tatianna used to be a professional figure skater b/c this is a workout for legs and a but of steel! I am a complete idiot and forgot to take a minute between each set…..I wish I had now because it would have helped my scores. The triceps bridge was ridiculous, my butt muscle was on fire. The last two exercises also added a little cardio to the mix leaving me breathless by the end of each set. Here’s my scores.
    1.) 18, 10, 12
    2.) 12,12,11
    3.) 16,15,12
    4.)12,11,11
    5.)13,11,11
    6.)17,15,14
    7.)8.5,8.5,8
    8.)18, 15, 13
    Finished with some abs, but seriously could have fell asleep on the mat afterwards when doing my stretches, I was that spent!

    Thanks Tatianna, as always you are fabulous!!!!!

    • http://www.lovingfit.com Tatianna

      Glad you enjoyed the burn!!! I did a new workout today that I am going to present later this week for you guys, and it’s gonna be pretty insane!

    • http://www.amway.ca/VioletSavoury Violet

      LOL “Snap this workout is a freak’in beast!!!” Indeed it was, indeed it was :) Well said Kristen.

  • kaviinkrumlov

    wow. i didn’t plan on finishing the 3rd round. i had mentally given up. my 5 year old was playing quietly in her room, my partner had our 6mo old in the carrier fast asleep and he was reading a book and I thought…now or never mama. so i did all 3 rounds and stretched. going to squeeze in a shower and snack before making dinner. thank you! this was exactly what i needed. i’ve been a slacker for the last month and i’m so happy i stuck it out with this one.
    15 12 15
    18 15 12
    12 15 14
    15 10 12
    19 15 14
    14 15 10
    10 8 6
    20^ 13 12*
    ^only half squat – oops
    * without turning because I was going to die!!!!!
    okay before all hell breaks loose around here I’m going to get in the shower :-D

  • Ruth

    I just found you through Angry Trainer and am so excited to start doing your workouts!!! Thank you :D

    • http://www.lovingfit.com Tatianna

      Hi Ruth :)

      Welcome to Loving Fit!

  • http://www.amway.ca/VioletSavoury Violet

    WELLLLLLL!!!!!!! Another insane workout done!!!!!!

    Started with an 8 min HIT Cardio/warmup 50s on 10s off 1 round
    Heel touch squat jump 25 reps
    High knees 120 reps
    Forward lunge touch floor lift back leg RT repeat 10 reps
    Mountain Climbers 98 reps
    Forward lunge leg lift LT 10 reps
    Lunge pulse jump RT 15 reps
    Russian kick ups 68 reps
    Lunge pulse jump LT 15 reps

    Next: Before Booty Challenge week 3 100 reps double bridge 3:20mins

    Onto workout scores
    15-17-17
    15-15-16
    20-22-22
    15-16-17
    16-16-17
    21-22-22
    8-7-7
    20-20-20
    Rest time after Round 1 was 71 secs
    after round 2 was 74 secs
    after round 3 was 96 secs

    Last: After Booty challenge 3 rounds in 9:56 mins.

    I was completely spent after this routine. Those Tricep bridges were killer. I honestly didn’t think I would make it through round 3. Then after I finished, I considered skipping the After booty challenge but couldn’t do it. I just had to finish it all. Tomorrow is a well deserved 75 min hot yoga session. But after todays workout I may very well spend the 75 mins in corpse pose :)

    Hope you are having an amazing day, Tatianna. And to all you fellow LovingFitters “HAPPY WORKOUT”

    Cheers

  • Gerri Lee Schafer

    Happy Friday every one !!!! I went back and
    did this one, but modified it into a circuit instead of intervals. So
    these are the reps I worked with, my sand bag weighs 40 lbs.

    1/ 20
    2/ 15
    3/ 15
    4/ 20

    5/ 15
    6/ 15
    7/ 10
    8/ 20

    took 1 minute break between rounds, did it three times
    1/ 9:41
    2/ 8:57
    3/ 10:50

    finished with my usual 5 x 1:00/1:00 high knee jog/jump jacks

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

    Did this one again! What a great, but hard, workout! I was happy to see that I could do more reps than last time. I think the last Booty Challenge helped on those tricep bridges, especially! I used my 35lb sandbag on this one, and a tupperware (well, Ikea “tupperware”) lid for the slideys.

    16-14-13
    18-16-15
    20-19-17
    16-14-13
    19-15-14
    22-18-18
    9-9-9
    25-22-20

    Started out with the NEW Bum & Thighs of Steel challenge–fun! Love the plies! Remind me of dance class. :) No more cardio for me; stick a fork in me! Excited for our Monday Mingle tomorrow. man, working out really does make me about…mmm..twice as happy as before. SO glad I did that!

    • http://www.lovingfit.com Tatianna

      He He He I’ve been skipping on my cardio more than usual lately, need to get back to it.

      I’m going over the mingle right now, gonna post it in an hour or so :)

  • Mary Lou

    Wow that was tough! I did this yesterday and followed up with the Bum & Thighs of Steel Challenge, needless to say, I am well aware of my butt today. Will be doing some simple skipping later. Have a good weekend everyone!

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

    I did it yersterday and I ended up with one round of the booty and thigh challenge.
    Thanks!

  • ? FitLover ? Beth ?

    Did it this morning, was awesome !!! Loved it ! thanks so much :)

    FitLover Beth <3