Hot Bod Workout

Nov 4, 2011 by

Interval Training Workout

 

Hi, everyone :)

Today’s workout was 18 minutes long, interval training routine. I was focusing on building muscle so the amount of repetitions weren’t as important as the quality of the movement it self. To build muscle the exercise should be hard enough where you are able to perform 6 – 10 reps, with the last 2 reps being extremely challenging. So I tried to make sure all of my reps for each exercise didn’t exceed 10, that’s why I added more pulses on the squats and lunges and did every exercise much more slowly to create that challenge.

In this workout I placed a great tension on butt, shoulders, triceps and obliques.

Since this routine was only 18 minutes long, I added 12 more minutes of jump rope skipping in combination with myostatic crunch ( as my moderate cardio, ). I set my timer Gymboss Max for 2 intervals 30 seconds and just went back and forth between skipping and myostatic crunch.

 

Hot Bod Workout Video

 

 

Workout Recap & Beginner Variations

Workout Explanation

In this workout I was using my 8 lb medicine ball, and my Gymboss Maxtimer.

Set your timer Gymboss Max for 2 intervals of 10 seconds rest and 45 seconds maximum effort, for the total of 20 rounds. There is 5 exercises in this routine, and you will go though them 4 times.

  • Squat & Jump Combo ( every squat has 3 pulses, every time you jump pulse and walk to the side, counts as one rep )
  • Slow Close Grip Push-up & Side Plank
  • Skater Run ( every skater lunge has 4 pulses )
  • Advanced Slow Shoulder Press
  • Elevated Legs Reptile

 

My Scores

 

1) – 8, 7, 6, 6

2) – 7, 6, 5, 6

3) – 8, 8, 7, 8

4) – 8, 8, 6, 7

5) – 13, 13, 12, 12

 

Share your scores! And hit the “Like Button” above :)

 


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  • Mirta16

    Very COOL, Tanja!

    • http://www.lovingfit.com Tatianna

      :) . I have a video in Russian that I made about how I eat, it will be on Youtube tonight.

      • Mirta16

        Hi, I have just finished this workout.

        My score for today:
        Squat&Jump Combo – 4,8,9,9.
        Slow Close Grip Push Up&Side Plank – 7,8,7,7.
        Skater Run – 12,12,12,13.
        Advanced Slow Shoulder Press – 11,12,14,13.
        Elevated Legs Reptile – 27,32,28,32.

        I was wahing of sweat throughout the workout!!!

        • http://www.lovingfit.com Tatianna

          Me too, I was sweating like crazy and it was cold in the room too.
          Now I want to come up with Advanced Body Weight Workout, I created a few cool exercises that I haven’t seen anyone do yet, and I am so exited to share it next week :)

  • Anonymous

    6 7 6 6
    10 9 8 8
    10 10 9 10
    12 12 8 9 (??????? ????????? ?? ?????)
    25 20 26 22(??????? ???-?? ??????????? ??????)

    • http://www.lovingfit.com Tatianna

      Poslednie upragnenie ya pitalas delat medlenno, ono tak daet bolshe effecta. V etoj trenerovke ya vo snovnom pitalas dergat focus na stroenie mishs, poetomu repetisii bili nizkie i temper po medlennej.

      • Anonymous

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

  • Siriuslysaucy422

    First time visiting this site. Your workout was awesome! I’m definitely going to do some of your routines!

    • http://www.lovingfit.com Tatianna

      I am glad you liked it, welcome to Loving Fit :)

  • Ren De Caires

    your workouts are awesome …i did the routine 3 times instead of 4 and i was sweating like crazy after the 2nd time ( could be the heat of the caribbean in general) but still it was great

    • http://www.lovingfit.com Tatianna

      Hi, I am glad you like it. It could be the heat of the Caribbean as well, but I usually try to come up with tough routines :) .

  • sarroz21

    Hey Tatianna,
    I did this workout today for 3 rounds 10/50 sec intervals. my scores are 1. 6, 7, 7 2. 8, 8, 8 3. 12, 13,12 4. 10 10 10 5. 17 19 22 . Whew!!! It was so hot in my garage here in southern AZ, I was sweating my butt off! Just wondering if your triceps fatigue faster than your shoulders during the elevated shoulder push ups? my triceps are on fire.  Great workout. On an unrelated note, what kind of foundation are you wearing during the video? your skin looks amazing…
    Samantha

    • http://www.lovingfit.com Tatianna

      Hi Samantha :)

      Thank you for sharing :) , I’ve never felt triceps on the shoulder push-ups, you must of had a different hand position.  I will go into the detail about that in the next video with those push-ups.  

      Right now I’m not wearing foundation for workouts, I’m just using face cream and a bronzer ( I use raw cacao for bronzer, it works pretty good :) .  Cause I noticed if I wear foundation my skin begins to breakout cause of all that sweating.  It’s so crazy hot here in FL, and with the old lighting we used it was a pure nightmare at times, cause those lights were insane hot + the weather.

      But when I do wear foundation I wear either Makeup Forever HD ( but I won’t buy it again cause I found out they use parabens ), I also have a tinted moisturizer that I’m in love from physician’s formula ( the one in the orange bottle ), and my recent favorite has been a Missha BB cream :) .

      • sarroz21

        I bought the Makeup FOrever HD for my wedding only bc I wanted more coverage for pictures than Bare Minerals.  I’m having a hard time using up the whole bottle, and now that you told me about the parabens its gonna take me even longer to use it.!!! ha ha One more question about sunscreen, I have the same problem w/ sensitive skin and I work outside so it is hard for me to keep covered and not break out from the products. Have you found any non chemical SPF?

        • http://www.lovingfit.com Tatianna

          Yes I use organic natural brands that I find at whole foods, they use combination of plants to create that skin barrier, but you have to reapply often because it’s natural, it will definitely last you through a workout. 

  • AlishisPhillips

    Whew! Did this one today.  I have not been as regular with my workouts this month as I would like to be.  Last month I worked out much much more than I have this month.  We had visitors in our small apartment, and then more visitors, and then it got HOT and HUMID…however, my desire to get back into working out is greater than my desire to melt into my sofa, so I decided to put my all into this.  I waited until 8pm to begin so that it would cool off, but that didn’t help.  I’m still drenched in sweat.  I’d like to blame that on the extreme effort I put into this though :)

    Scores:
    5 / 5 / 5 / 4

    4/  3 / 3 / 3 

    7/ 6 / 7 6

    6 / 5/ 4 /5

    10 / 7 / 7 / 9

    On the reptile I went way too fast during round one, which is why I did 10…So on the next 3 rounds, I pulled my leg in, held it, then slowly pushed my leg back out.  That was way way way tougher.  I like this style of working out.  Focusing more on each movement, rather than flailing and flopping around in order to “count” reps.  Nice workout T, I’m so happy I found you!

    • http://www.lovingfit.com Tatianna

      Yay you are back !!! I know exactly what you mean with hot and humid, right now FL is a sauna I drip in sweat so much during my workouts that I can’t even enjoy my 15 sec rest in between my rounds, all I do is wipe wipe wipe and drink my iced water where ice melts after 3 minutes. 

      Yes I love to focus on my movements, it makes you pay attention to form and gives you a better workout :)

  • sus

    Hey TatiTat, I just finished this one and let me tell you, it was intense. My core and arms are hurting the most but my legs got a great workout in too.
    Scores:
    5,4,5,4
    6,6,6,5
    8,8,7,6
    6,7,6,6
    19,16,18,16

    I am going to do some calf raises with 30lbs, then stretch! Thanks for another great workout!!

    • http://www.lovingfit.com Tatianna

      Thank you Susu :)

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

    I don’t think I’ve sweated as much with any other Workouts as I do with all of yours Tati. Hot Bod was another sweat induced routine.
    My Scores:
    Warm-up: 10 minutes
    Planks with leg lifts: 3 rounds of 1 minute each.
    1. 8-7-7-8 (6lb ball)
    2. 6-6-6-5
    3. 10-10-10-7(6lb ball)
    4. 9-6-8-6
    5. 12-11-8-9
    Cardio: 30 sec / 30sec of 12 rounds doing skipping /myostatic crunch.
    Stretch: 10 minutes.

    • http://www.lovingfit.com Tatianna

      He He He, I think it’s because I attach the Florida Heat to all of my routines :)

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

        lol,for sure. 5am and I’m a sweating little piggy.

        • http://www.lovingfit.com Tatianna

          Yep it’s the same here, I feel like i’m in a sauna literally

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

    Hot Bod Workout at the gym today plus the booty challenge.
    1 8-9-8-8 with 5lbs KB
    2 8-9-8-8
    3 9-9-9-8
    4 8-8-8-7
    5 14-14-14-14
    I followed with Jump rope intervals with abs exercises.
    Thanks!

    • http://www.lovingfit.com Tatianna

      Thank you for sharing Iris!