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 🙂

    • Hey add me on facebook I always update on what’s going on 🙂

  • Jenny the Swede

    My legs are achinggggg! 🙂

    • 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. 😉

        • 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 :).

    • 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… ^_^

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

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

  • taltul73

    hey Tatianna, did this one this after noon. my time for the first part was 5:56. second part 8:15 and the 3rd part 13,12,12,11,11,9,9,9. that last part was PAINFUL loved it. i will be happy to see more medicine  ball exercises. i really like to workout with the ball. 
    Have a wonderful day. 


    • Hi sweetie, 

      Thank you for sharing your scores :).  We will be filming a new workout tomorrow afternoon, its’ going to be upper body and cardio bootcamp ( I will be adding medicine ball ), you’re gonna love it!

      • taltul73

        can’t wait!!!!!!!!!!!. i have to tell you that i love your spirit, your a good person i can see. and of course your very beautiful. 

        see you tomorrow. 

  • Lucia

    My times for this workout were;
    Part 1 – 12:39
    Part 2 – 20:45
    Part 3 – 8 8 8 6 5 5 5 4

    I feel so slow compared to others here. I think this could be because my diet has been poor lately. It’s making me sluggish.

    • Hi Lucia, 

      Thank you so much for sharing :).  Don’t worry about the time so much, it is good to do a friendly competition with others but we have to remember that in the end we are  competing agains our selves. Focus on your form for now, that is way more important.  Once you get the form correctly every single rep, you can then proceed to focus on time :).

      • Lucia

         Hi Tatianna,

        Thank you for the moral support 🙂  What you are saying is so true. Since finding your site, I have become much more aware of my form. Mostly my form was ok, but a few exercises I didn’t even realize I was doing wrong. Now that I’ve corrected my form I find those same exercises much more challenging. So thank you for the great workout videos, but also the educational content, which is lacking on many other sites I’ve seen.

        • Lucia I am very happy to help, let me know if you ever have any questions 🙂

  • Gerri Lee Schafer

    Good morning all…………

    I used 2 x10 lb dumb bells and my 10 lb medicine ball for this wo. Used a chair instead of a swiss ball.

    My time for round one was 4:07 and round two was 7:38.

    reps for round three 13-12-12-12-13-13-12-12

    I did week 2 day 1 of the abs challenge as a warm up and finished with 5 x 1:00 / 1:00 high knee jog in place / jumping jacks

    • Ohh I just saw your comment, missed it 🙁

      • Gerri Lee Schafer

        np….we’ve brought a lot of traffic to your site…you can’t catch them all….lol

        • I keep trying though :). You guys are awesome, thank you so much for all of your help!

  • Did this tonight! First, though I did the Ab Challenge…duuuhh DUUUUH! It was actually a lot easier. I did all 9 of the first round in a row, straight legs, without stopping, which was a big deal for me. I’m finding that reptiles and stuff with legs on the balance ball are great planks. I usually do arms on med ball, legs on balance ball for the first (I wedge the balance ball against a corner); then reptiles on balance ball, then for the third I’ve been doing body saws, which are easy for about 30 seconds then switch to super hard.

    Anyway, this workout was great! I used 2 10lb dumbbells for the first round then switched up to 2 20lb dumbbells for rounds 2-5. 10lb medicine ball. Found the side lunges a better burn when I did a teeny pulse with it. Oh–and one leg bridge on balance ball–GREAT butt exercise!

    part 1: 5:53
    part 2: 10:16
    part 3: 12-11-11-9-10-10-11-10

    I actually finished with a little ZWOW for cardio. Feel great! Can’t wait for tomorrow’s workout. I think I’ll include the new ab workout, too!

    • You’re up so late my little star :), Congrats on your leg lifts! You will get even stronger the next time. The new ab workout was quite a burner, I totally should of called the first exercise the Robot Combo 🙂

  • Christian

    Did this today.
    Here are my scores
    Part 1 5.36 Min (Vertical leap not my favourite WO, but i have been doing them lately & now that i do them properly start loving them)
    Part 2 10.55

    Part 3 Didn’t count just breath and pushed.

    Thanks for another cool WO
    Then i did Booty challenge and good posture challenge.

    Have a nice day dear!

  • This is a fun routine, it hits my troublesome areas and leaves me happy. I found out myself looking forward to Monday so I can do it; I usually choose two lower body and two upper body routines and follow them for three weeks before I change that way I stay motivated and gives me enough time to check my progress.
    Part two was my favourite and I had to do 5 rounds; I was actually very distracted that day and forgot the number of rounds. It workout on my lower body favour, though.
    My scores
    Part one 5:20.4
    Part two 20:47.7
    Part three 10. 10. 10. 10. 9. 9. 10. 9

  • The pose on cover photo cracks me up…not my favourite of you.
    Warm up:Basic warm routine and 5 minutes of dynamic stretches.
    Part 1: 10lbs DB–>6:35
    Part 2:10lbs Med Ball, used a chair for the bridges –>12:05
    Part 3: 13-12-10-9-11-11-2-10
    Cardio: Ran 243 stairs in 5 minutes.
    Cool down & stretching 10 minutes.

  • oberlee

    I did this again, with some modifications. I used my 35lb sandbag for the squat and press, and I changed the side lunge a little to a weighted sliding side lunge with my 35lb sandbag on my shoulder. That made it very intense, actually, which I liked. 🙂 I don’t have my journal with me, but I think part 1 took 6 min and the second took 13. For part 3, I did 10 or 11 reps each round. I finished with Evil Abs, Jr (mini-version of the Ab Challenge from last year). 🙂

    • Hello!! Kendra 🙂
      I did second part like you! It was great
      Plus 20 min of HIIT

      A big hug for you and Tati

      • oberlee

        Yay! Fabulous! 🙂 It’s fun to redo old workouts (I’ve done almost all the split ones) and change them just a little. 🙂

  • Marjut Anni Maria Ala-ketola

    This was such a fun workout! Thanks!

  • Cassidy

    I used 10 lbs. dumbbells and combined some weights in a bag to make a 12 lbs. “medicine ball”. 😛
    Part 1: 4:42
    Part 2: 9:08
    Part 3: I didn’t count, just died.
    Great workout! Today was the first day I noticed just how much my form’s improved since working out with you, Tati! Thank you! <3