Hot Skater Workout

Aug 31, 2011 by

Medicine Ball Workout

 

Today’s workout is a combination of cardio and strength training. This workout was a really fun circuit, and after I finished I felt the burn all over my body, it kind of snuck up at me, LOL. I was using 8 lbs medicine ball ( non bouncy ), I love the extra resistance it gives me, but if you are a beginner you can do this workout with just your own bodyweight.

Since this workout has 10 rounds, I didn’t go crazy with the number of repetitions. The goal of this workout is not to take any breaks between the rounds. This circuit is done for time, but never to sacrifice the proper form, the form is more important than the speed. I will be sharing my time at the end of the post.

 

Hot Skater Workout Video

 

Workout Explanation

Set your timer Gymboss Max as a stopwatch, if you don’t have a gymboss timer you can use one here for free online. ( just press the green arrow ).  Complete the following routine for the total of 10 rounds.

 

  • 1. Skater Run – 20 reps ( each jump counts as one rep )
Notes:  Keep your back straight.  The medicine ball should always touch the ground every time you are in a lunge.
  • 2. Push-ups off the medicine ball – 5 each rep If you are
Notes:  If you are a beginner you can do these push-ups on your knees, but still use the medicine ball.
  • 3. Advanced scissors – 10 reps

Notes: Your upper body is off the floor in this position, and the medicine ball should be a little lower than your head.  Try to keep your legs straight and your toes pointed, the legs should also be tight not wobbling around. The lower the legs the harder the exercise.

  • 4. Airplane – 5 count hold

Notes: Keep your abs tight and your legs straight.  If you are a beginner you can bend your knees.

 

It took me 23 minutes and 32 seconds to complete 10 rounds.

Share your scores :) !

 

Tomorrow I am doing The Spartacus Workout again, because I really enjoy that workout.

 

PS – If you are having trouble viewing the video on the site, you can watch it here on YouTube.

 

 

 


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  • Fr911422

    19 min and 57 secs for 10 rounds with proper form, but after the 2nd round of pushups I was dying so I had to switch to knee push ups:-(, so sad when the lower body is stronger than the upper.

    • http://www.lovingfit.com Tatianna

      Hey, the good thing is that you kept pushing. You can make your upper body stronger, by doing the all the time. I use to not be able to do push-ups at all, but when I started doing them all the time my body adopted really fast, and yours will too.
      A great way to improve your push-up strength is to do as many as you can off your knees in 2 to 3 sets, preferably every day, when ever you have a minute or two. You will notice that in about 3 days or so, you will be easily able to do regular push-ups much better and you will develop more strength.
      I did that when I started doing push-ups and this method worked for me, try it out!

      • Fr911422

        Well I’ve currently been incorporating your planks suggestion into my workout, I start and end off with two sets, every  other day, do you think every day is too much or do you feel the abs need a rest?  I hear some people say you shouldn’t work them every day.   Also do you ever do just cardio or do you always mix cardio and resistance?

        • http://www.lovingfit.com Tatianna

          Hi, I do try to work core and abs every day, since they are a very important part of the whole body and they also keep the back strong. You don’t need to do crazy intense abs exercises, but a little every day is ok, planks are perfect, they really strengthen the core. Eventually regular planks will become easy to do, so you will have increase the intensity, such as doing planks on a balance ball, or a medicine ball, or elevate your feet on a chair, or do them with your legs on the wall.

          Yes, I do cardio as well, and I since you mentioned it, I will start Monday workout video with just cardio, something fun, and I will start doing that once a week, so everyone can have more variety.

          • Fr911422

            Thanks so much, I usually run ~ 2 miles every other day, but you scared me with your it burns off your butt comment! ( I need my butt).  I would really appreciate the Monday workout cardio video:-), your videos make it convenient because I hate having to guess at proper form so I refer back to them all the time.

          • http://www.lovingfit.com Tatianna

            Hi :)

            Yes running makes your butt smaller, that’s why I stopped running, it’s also pretty hard on the joints.

            I’m so happy you like my videos, I always try to show the proper form without making the video too long. I am uploading a new one right now, it will be ready in 2 hours. The first part is for abs, butt and upper body, the second part of it is interval training cardio.

            This Monday night we will be shooting the full on cardio ( and I am going to make it as fun as possible ) and it will be ready Tuesday morning :) .

          • http://www.facebook.com/people/Francisca-Nwoke/100002459303967 Francisca Nwoke

            Yes!! I’ll be looking forward to it, keep on blogging, there are a lot of  bloggers but if you are dedicated and passionate your viewership will grow:-).

          • http://www.lovingfit.com Tatianna

            Thank you for a sweet comment :)

  • midimidi

    16 minutes. i used 12 lbs.

  • tee_w

    Did this workout today! Another fun one! It took me 19 min 32 sec. I followed it with Hot mess workout

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

    I can actually see an ice skater wearing your outfit for their free style round…I want the t-shirt.

    Warm up: 10 mins; Good Posture Challenge.

    Total time for 10 rounds: 21:09. I used a 6lbs med ball.

    I took a 5 mins break then did “The Alignment of Abs” as a finisher.
    Cool down and stretched for 10mins.

  • Lindsey Shepard

    I liked the skater lunges! :) Had to modify the last two exercises. I did an inner thigh leg lift then rotated my leg out to the side slowly for the scissor replacement. Then I did three negative pull-ups to replace the airplane hold. It took me 25 minutes and then I did the stationary bike for 20. Can’t wait to do this one without the mods!