I’m Flexin Workout

Dec 15, 2011 by

I'm Flexin

 

Today’s routine is a follow up to yesterday’s “ Destroy Me Workout “. And after you’re done with this routine, you are literally will be flexing in front of the mirror box ;) . As usual I was thinking about extending the intervals just a bit, but thank God I didn’t. Cause I barely survived it! If you are not drenched in sweat after this routine then you did’t push to your max!

In this workout I was using my timer, my My Pink Toy Lebert, a pair of dumbbells 10 lbs each, a balance ball and a medicine ball. This routine will take you about 23 minutes to complete so make sure you do some cardio afterwards ( I walked my dog for 40 minutes and that was my moderate cardio ).

Always do a good warm-up before starting to exercise.

 

I’m Flexin Workout Video

 

 

Workout Recap & Beginner Variation Video

Workout Explanation

 

Set your timer for 2 intervals of 10 seconds rest and 45 seconds maximum effort for the total of 24 rounds. There are only 7 exercises but one of them will be done twice per round. You will go through the following routine 3 times.

  • Close Grip Row
  • Wall mountain Climber
  • Runner
  • Wall Mountain Climber
  • Elevated Legs Medicine Ball Press
  • Dive Bomber on a Medicine Ball
  • Balance Ball Pass
  • Push-up and Row

 

My scores:

 

1) 18, 14, 14,

2) 26, 24, 21

3) 30, 26. 24

4) 27, 24, 23

5) 6, 5, 5

6) 6, 5, 5

7) 12, 13, 12

8) 8, 7, 7

 

Share your scores!

 

PS – I will be updating tomorrow with Workout Recap and Beginner Variation Video.

 

 

 

 


Lebert Equalizer Total Body Strengthener



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  • Ashlie winner

    Oh My Goodness! If your lips turn blue my whole body will! I will be a Smurf!!! Here I go! I will write my scores down!

    • http://www.lovingfit.com Tatianna

      Hey girlie :) , can’t wait for your scores! Im almost done with uploading my new routine ( the one I did today ).
      I ordered some new lipsticks, cause I’ve been on a rampage with unique lipstick colors and I am trying them all out in my videos. The one here was like a really cool color of gray with purple undertones, it looked good when I saw it in the mirror but in the video I though looked like a vampire, Ha Ha Ha.

      • ashlie winner

        Oh my that’s funny! I planned to look it up (for a scientific explanation.. but haven’t haha)… Ok so I am a runner 50 miles a week. I am very weak strength wise.  While I have a low body fat 16% with 7 point skinfold (as of yesterday)… I still feel fluffy though, or just not toned. So correct me if I am wrong (or should change what I am doing) Weight training 4 days a week. Your exercises mostly (2 days upper bod, 2 days lower bod, & whatever feels good at the gym) + abs usually 6 days a week and cardio daily. I havent really adjusted too much running as I am sorta training for a race. But I do enjoy the rotating stair climber at the gym. I would be willing to drop some of the running if that is inhibiting my toning (what do you think?). I usually run every day sometimes I drop the short run or stack it on to other days depending how I feel and sometimes I run more; I have been doing it for a year now competitively. This is tentativley a week of running for me in miles. 8, 6.5, 8,7, 6,11, 3.5.

        My overall goal is to tone my thighs, butt, and increase my arm and calf circumference quite a bit without losing my race pace I have been working on for years( & more or less just tone all over). Nutrition is a big issue for me ( I am a Carb junkie) I dont eat crap tons of fruits/veg but I get mad sweet tooths especially at night , I almost never indulge; I have been trying to figure out what the heck my body needs.. I ate a sweet potato, quinoa, steamed spinach and tempeh for dinner. I am vegan but seriously thinking about supplementing whey powder and starting to eat fish again… I lack on protein so so much! Is that messing with my ability to tone up??? 

        Scores:
        1) 15-13-12
        2) 20-21-20
        3) 20-18-18 (difficult using my kitchen chairs, Im trying to get my bf to build me something like yours)
        4) 25-24-24
        5) 4-3-3 (shoot me)
        6) 4-3-3 (shoot me more)
        7) 10-10-10
        8) 6-6-6
         Thank You !!!

        • ashlie winner

          Ps how would I attach a photo to my name?

          • http://www.lovingfit.com Tatianna

            You would have to make an account with Dusqus. Just go to Disqus.com and create an account, you can upload your picture there, and it will also allow you to attach video files in your comments.

          • ashlie winner

            I have been eating a lot of soy! I will cut it out! Tatianna you are the Fitness Angel sent from the Heavens and your advice will be taken seriously and used! Thanks So much!

          • http://www.lovingfit.com Tatianna

            Ahh you’re so sweet Ashlie :) , I am so happy to help anytime.

        • http://www.lovingfit.com Tatianna

          Ok, first things first.  If you are training for a race, it should be your main focus at the moment.  But yes, too much cardio and to much exercise in general will make you break down muscle tissue. 6 days a week is way way to much.  

          How long are you doing your cardio sessions?

          Doing abs 6 days a week is ok only if you are doing a little bit at a time.  If you are training your abs intensively every day, then your body will break down the muscle, because it’s unable to repair it self.  Weight training 4 days a week is perfect, 2 for upper  body and 2 for lower, but you have to also rest.  Let’s say if you are doing 2 workouts in a row, then the third day should be active rest, nothing too heavy.  
          About the cardio, to get you to tone up without loosing muscle the best thing is Hight Intensity Interval Training.  That means you would do intensive cardio for 15 – 20 minutes in intervals ( not more than that ).  With running you could do something like 20 seconds slow run interval and 20-30 seconds all out effort ( all out means you should see stars :) ).  The intervals can be switched just as long the intensity is stays maximum.

          Your body fat percentage is low, so you just have to stay focused on building muscle.  After you finish your race though.  It’s always good to focus on one thing at a time, rather then several things.  So if you are training for speed then stick with it, after you’re done train for strength and muscle.

          As far as being vegan, it is much much harder to build muscle for women being vegan, men can do it easily but they have more testosterone then us, but it’ s not impossible.  One of my other readers here is vegan and she gave me this website to look at, they have supplements for vegans check it out: http://www.veganbodybuilding.com/

          Also, I think it won’t be a bad idea to eat some fish either.  Ohh, one more thing.  Try not to eat Soy products, because they are loaded with estrogen and it will prevent you from gaining muscle, cause when we have estrogen overload in our bodies, then our thighs begin to look funny.

  • Julia

    Hello, this one was awesome as usuall!
    Here are my scores:
    1). 16, 13, 14;
    2). 34, 34, 34;
    3). 25, 26, 29;
    4). 34, 40, 38 (I love this exercise!!!)
    5). 6, 8, 8;
    6). 7, 7, 7;
    7). 10, 14, 14;
    8). 11, 11, 10.

    + 4 min. of  Planks + 5 min. of Interval Skipping.

    • http://www.lovingfit.com Tatianna

      Yea, those wall mountain climbers are the best especially for shoulders. I started adding them inn every other upper body routine.

  • Christian

    Just finish this awesome WO
    Here are my scores!
    1.Close Grip Row (i did Reverse Pull Up) 16,17,15
    2.Wall Mountain Climber 27,27,25
    3.Runner 28,27,25
    4.Wall Mountain Climber 27,26,24
    5.Elevated Legs Medicine Ball Press 7,6,6
    6.Dive Bomber on a Medicine Ball 5,5,4
    7.Balance Ball Pass 13,13,12
    8.Push-up and Row 9,9,9

    Love the Runner ex!
    Thanks for a wonderful WO and have a nice week dear!

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

    Loved it! I wrote this one down because I was looking for upper body exercises that wouldn’t aggravate my injury. As it turns out, it’s not been bothering me at all in about 5 days; I haven’t felt it. I’m staying away from very strenuous exercises that use it, like pull-ups and dips on the dip station (well, an old walker I got from a St. Vincent DePaul!). So I found a few upper body workouts that don’t have either in them, like this one! Plus, it’s the follow-up to the one I did yesterday, so it was especially attractive to me. :)

    I used my walker for the close grip rows (there’s a horizontal bar on it) and the runners; my new medicine ball for the med ball stuff; two 20lb weights for the push up and row! On the wall mountain climbers my shoulders gave out sometimes so I came down and then finished in a less upright position, as marked.

    close grip row: 23-17-15
    wall mountain climber: 41-39-37(31 upright, 6 down lower)
    runner: 25-21-19
    wall mountain climber: 34-30(24 upright, 6 down lower)-34(26 upright, 8 down lower)
    elevated legs med ball press: 5-6-5
    dive bomber on med ball: 5-5-4
    balance ball pass: 14-13-13
    push up and db row: 9-8.5-8

    Finished with a ZWOW for cardio and I wanted to do the ab challenge but I think it’s a little too hard for me. :( Postponing until another time.

    My arms feel great! Thanks, Tatianna, as always (chocolate mask smeared on my face as I write this, tee hee!).

    • http://www.lovingfit.com Tatianna

      OMG I keep noticing more comments I missed, this is a bummer

  • http://www.facebook.com/lina.kize Lina Šlapikait? Kiz?

    Brutal workout. I hated myself for choosing it :D My scores: 1) 11/9/8 2) 20/23/22 3) 24/26/23 4) 22/21/21 5) 6/5/6 6) 5/6/6 7) 14/13/15 8) 7/6/7 (dumbbells each 3 kg). And did Sharper Abs Challenge after it.

  • Naomi

    Had to do my Friday Upper Body workout on Sunday! I always thought I had some massive deltoids, but after all those evil wall climbers I had to do the shoulder presses from the ground or I would have collapsed from the chair. :) Overall this was a great burn for my shoulders! I love how the splits not only focus on upper/lower body, but seem targeted on some specific muscle group. Finished with a 10 min interval run because I needed some more cardio.

    1) 18, 15, 14
    2) 35, 34, 35
    3) 21, 23, 22 (I loved this between the wall climbers!)
    4) 30, 28, 33
    5) 7, 6, 7
    6) 6, 5, 6
    7) 11, 9, 14
    8) 8, 8, 7 with 4+4 kg

  • annebelwind

    Hi Tati, dit this one today.. I have no medicine ball, so did the elevated shoulder press just regular also regular dive bombers.. This realy was heavy enough! i liked it very much…
    My scores:
    1) 15, 15, 13
    2) 24, 24, 23
    3) 21,20,19 (hope i did this right, I tried to lift my knee as high as posible and keep the other leg back)
    4) 20, 20, 20
    5) 7, 8, 9 (of the last round, last 2 reps no elevation)
    6) 5, 6, 5
    7) 9, 12, 12
    8) 15, 11, 8

    Thanks <3

    • http://www.lovingfit.com Tatianna

      Thanks you for sharing Annebel :)

  • http://twitter.com/bjorkista Lyvia Lemos

    Had to do some modifications because I don’t have an equalizer or medicine ball :’(

    1) Deadlift with Front Row + Overhead Press -> 6 / 7 / 8

    2) Wall Mountain Climbers -> 30 / 31 / 32

    3) Runner -> 27 / 30 / 30

    4) Wall Mountain Climbers -> 30 / 31 / 33

    5) Elevated Reptile Push-Up -> 14 / 15 / 16

    6) Dive Bomber -> 7 / 8 / 9

    7) Balance Ball Pass -> 10 / 14 / 17

    8) Push-Up Twist -> 10 / 11 / 13

    Thanks, Tati! This took the last bit out of me!

  • SuSu

    Did this one this morning. Here are my scores. I can tell I am starting to get my strength back! Yay!
    1) 15,11,12 did reverse push up instead.
    2) 37,23,29
    3) 32,28,29
    4) 34,28,27
    5) 7,6,7 did not do elevated ones
    6) 4,4,5 just did regular dive bombers
    7) 5,6,6 beginner variation
    8) 8,8,7 8lb dumbbells

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

    I revisited this one! A great and simple one. The interval format suited me nicely for today! 20lb dumbbells each for the push up and row.

    close grip row: 25-20-15
    wall mountain climbers: 42-45-34/4 (34 up, 4 down on ground)
    runner: 31-34-32
    wall mountain climbers: 42-40-31/3

    elevated legs mb press: 6-8-8
    dive bomber on mb: 6-5-6
    bb pass: 17-14-16
    push up and row: 10-9-8

    Finished with 10 min of interval running, 30 sec jog, 30 second run. Thanks as always!!! So grateful to have you and your wonderful workouts and advice. :)