Fireball Workout!

Jan 14, 2012 by

Circuit Training Workout

 

Today’s workout is a follow up to yesterdays ” Tomboy Workout “, and it’s a lower body routine. Let me just begin by telling you that after I took my break I feel so much stronger and I can push my self so much harder, and I am exited to workout overall. So listen to my advice and take a break from training every 6 weeks.

In this routine I was using a pair of 20 lbs dumbbells ( 10 lbs each ), my timer, a balance ball and a 12 lbs medicine ball. I had a lot of fun in this workout and I hope you will as well.

 

Fireball Workout Video

 

 

Workout Recap & Beginner Variation

 

Workout Explanation

 

This workout is broken down into 3 parts. The first two parts are done for time and the third part is HIIT. It took me about 20 minutes to complete all 3.

 

Part 1

Set your timer as a stopwatch. There are 2 exercises in this sequence and you will go through them for the total of 5 rounds.

  • Overhead Press Squat – 10 reps
  • Vertical Leap ( my favorite exercise :) ) – 10 reps

 

Part 2

Reset your timer as a stopwatch and there is also 2 exercises in this sequence but only 3 rounds total.

You will do both exercises on one side first before switching sides. I combined them this way to really get the burn in those buns ;) .

Right Leg

  • Side Lunge With a Medicine Ball – 14 reps
  • One Leg Bridge On a Balance Ball – 15 reps

Left Leg

  • Side Lunge With a Medicine Ball – 14 reps
  • One Leg Bridge on a Balance Ball – 15 reps

 

Part 3

Set your timerfor 2 intervals, 10 seconds rest and 20 seconds max for the total of 8 rounds ( tabata style ;) . There is only one exercise and you will go through it 8 times :O.

  • Low Squat Pulse & Twist Jump

 

My Scores

Part 1 – 6 min 6 sec

Part 2 – 9 min 22 sec

Part 3 – 12, 12, 11, 10, 8, 7, 7, 7

 

Share Your Scores!!!

 


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  • TerryKole

    Thanx for the fun workout as always!!!

    1) 8:22

    2) 13:34

    3) 8,7,7,6,5,5,4,4

  • StrongestFlower

    I’ve been wondering where you’ve been, im glad to see you filming workouts again :)

    • http://www.lovingfit.com Tatianna

      Hey add me on facebook I always update on what’s going on :)

  • Jenny the Swede

    My legs are achinggggg! :)

    • http://www.lovingfit.com Tatianna

      That’s a good thing isn’t it ;) ? Means you worked hard!

      • Jenny the Swede

        Yes, it’s a really good sign. Today I feel my bum and my hastrings. A lot. ;)

        • http://www.lovingfit.com Tatianna

          I love it when I feel sore :) , if the bum is sore then you did the exercises correctly and in proper form!

  • inmotion

    It seems from all those squats, leaps, and lunges, that your knee is much better :) . Glad you’ve recovered.

    How about the two real-time ab routines you promised? I was hoping to use them to jump start this year’s training… you have no excuse now that your knee is well and you have upgraded your Internet connection :).

    • http://www.lovingfit.com Tatianna

      Ohh yeas it recovered, it was lot’s of icing and positive thinking. I will be doing those abs routines now. But since I was a week behind and had to start my training cycle that’s why I haven’t filmed it yet. But I am going to do it this week :)

  • Laura Dias de Almeida

    Hi Tatianna,
    I did this workout yesterday, followed by your abs routine: an excellent session! I had forgotten my gymboss so cannot share the times… ^_^

    • http://www.lovingfit.com Tatianna

      ^_^ ( I like this smily face ), before I only knew the traditional :) .

  • http://www.lovingfit.com Tatianna

    Hey tough cookie :) , I am happy with your scores as well!!! Thank you for sharing :)