Lean Body All Over Workout

Oct 26, 2011 by

Lean Body Workout

 

Today’s workout routine was a butt kicker. It was a circuit training with 10 exercises and 2 rounds. In the beginning I wanted to go a little bit crazier and do 3 rounds, but after the second round I was so drained that I knew if I kept pushing, I would sacrifice my form. So I stopped at 2, if you are brave then you can do 3, I would like to see that ;).

In this workout I used my timer Gymboss Max, an 8 lb medicine ball, two 10 lb dumbbells, my pink Lebert, a mat and of course my own body weight.
You can substitute pink Lebert with either a pull-up bar, or two chairs and a broom stick.

 

Lean Body All Over Workout Video

 

 

Workout Recap & Variations For Beginners

 

Workout Explanation

Set your timer Gymboss Max as a stop watch, complete the following 10 exercises for the total of 2 rounds.

  • Backward Lunge, Pulse & Jump-up – 15 reps on each leg
  • Side To Side Lunge – 20 reps ( every side lunge counts as one rep )
  • One Leg Bridge – 20 reps on each side
  • Dips – 20 reps
  • Medicine Ball Twist – 20 Reps
  • Abs Pulses – 15 reps
  • Advanced One Hand Surfer Burpee ( to closed grip push-up )- 15 reps
  • Lebert Push-up & Knee to Lebert – 15 reps
  • Low Jacks – 30 reps
  • Parallel Row – 20 reps

:) Good Luck and please press the “Like Button” above the post!

 

It took me 29 minutes and 42 seconds to complete this routine. Beat me!

 

PS - If you came to my site on Monday morning and saw a very strange ( vulgar ) post, it was NOT me who wrote that ( just thought I would let everyone know ).

 


Lebert Equalizer Total Body Strengthener



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  • http://twitter.com/TaniaLav Tatyana Lavrinenko

    OMG! It was something great! Tnx

    • http://www.lovingfit.com Tatianna

      You are welcome :)

  • Paulajaniak

    27;50 got you he he;-]

    • http://www.lovingfit.com Tatianna

      Yes you did, I’ve lost my mojo :)

  • WorkItOutYourself

    Oh mama…I just finished this one …39 min 18 sec…oh I just noticed now I did 30 side to side lunges instead of 20 and 15 ball twist instead of 20. Good stuff ! I am all noodly-feeling now…whoo !

    • http://www.lovingfit.com Tatianna

      You got an even better workout Work It :)

  • sedindriuke

    Today’s workout for me this one. After work. First to kill the job and than my evening with this one. :)

    • http://www.lovingfit.com Tatianna

      Ha Ha sounds like a plan!!!

      • sedindriuke

        32 minute. It wasn’t intense but was quite brutal :) Thanks :)
        I wanted to ask something Tatianna. As i started training upper and lower body separately I noticed that my legs (especially front of my legs) grew up more. Yes I am such type – a pear body type – my legs and butt are bigger than upper body, and legs grows easily… I do workouts with 15 kg weight where You use your 40 pounds bag.. to get leaner legs I suppose I need to train with bodyweight more or less weight? or do more cardio? i am getting defined legs, but as I am small girl, those big muscular legs gets me crazy sometimes (of course better muscular than fatty legs..but i have fat on it of course, as it is normal) :) Maybe you have some suggestions? (as well I see your body type is similar, but you do not have fat layer on the bottom of your butt (the place of the butt where the nurse do the injection :D:D:D))

        crazy explanations and expressions but i hope you understood me :D

        thank you for your work:)

        • sedindriuke

          oh I forgot to say that maybe the legst go through adaptation period. You know when you start working out, you gain weight because of muscle mass increase. So when i splited routines, maybe it is just adaptation and i need to wait for a while when the muscles will adapt and start getting leaner? :)

          • http://www.lovingfit.com Tatianna

            Hi there, it is a little of everything, as you switch your routine it always looks like you’ve gained weight, it happens to me as well :).  But to get leaner legs you just have to use less weight on leg exercises or do more intense bodyweight exercises.  I noticed my legs got just a bit bitter as well, because I started using more weight.  But now I am going to break up the training a bit and use less weight for legs exercises and more weight for booty exercises, I do like mine to stay more round :). 

  • Curtney_vball_16

    This was a great workout! I had to substitute the equalizer pushups and knee tuck, to normal ones, because it kills my hands; but I’ll just have to pick up some gloves like yours. I’m a new fan, but I have most of the equipment anyway, as I do my workouts at home. I really enjoy your workouts, easy navigation of your website, and how fun you are! Thank you for everything and I’m looking forward to your next workout!

    • http://www.lovingfit.com Tatianna

      Hi Courtney :), 

      I’m glad to have you workout with me :), let me know if you ever have any questions :)

      • Curtney_vball_16

         I will, thanks!

  • Esal1

    Hi Tati!

    I took your advice and did not do my hourlies today.  Guess I will cut it back to every other day and see how that works.  I had a really good day of working out though!  Being Monday morning I just needed to not think and sweat, so I set my countdown on 45 min and did 202 reps of the following:

    2 Straights Abs into a Prisoner getup into a Squat, Curl and Press (using 50 lbs) into a Prisoner getdown.  Instead of my PU hourlies I practiced squats on my BBall and worked on handstand balance. This evening I went to the park and did 20 rounds of:

    5 Broadjump BurpeeZ (w/ PU)
    4 Pistols on kids balance beam (about 6 inches in diameter and designed to wobble)
    5 Handstand PU ( on the last one feet came away from support and balanced as long as possible)
    5 Sternum Pullups.

    Gonna pick a Tati full body WO for the morn. Anything you would suggest??  Don’t really have equiptment.

    As always Thank You!

    Ethan

    • http://www.lovingfit.com Tatianna

      Hi Ethan :)

      Wow what an awesome workout and active day overall! ( I like how you call it your hourlies, I have still yet to try it, but one of these days I really want to try it )  I love handstands too :), gonna do some after my upper body on wednesday.  This one is fun http://www.lovingfit.com/exercises-workouts/get-ur-sexy-on-workout/ but I would suggest for you to increase your max interval :)

      • Esal1

        Hi Tati?  My max interval? are you talking about the park WO?  If so my thought is (and please correct me if I am wrong) that being my second WO of the day I am just staying way away from failure as to not burn out. 

        • http://www.lovingfit.com Tatianna

          Ohh then never mind, keep the interval the way it is, If it’s your second workout of the day you can even lower it a bit :).  

  • Chris Lee

    hi tatianna.  i’m going to do this one tomorrow morning.  for the surfer burpees and the pushup w/knee cross, are you doing 15 ea side, or 15 in total?

    thanks,

    chris

    • http://www.lovingfit.com Tatianna

      Hi Chris, 

      It was 15 each side :)

      • http://www.facebook.com/pages/BodyworkX/196491690455064 Marilyn Rietveld

        15 each side…so 30 total!!! *gulp*

      • http://www.facebook.com/pages/BodyworkX/196491690455064 Marilyn Rietveld

        Done that wrong…. Next time I am going to kill myself :)

  • http://www.facebook.com/pages/BodyworkX/196491690455064 Marilyn Rietveld

    Last couple of weeks I have focused on weight lifting & bodypump and I noticed that my push ups were so much harder than before :S It really slowed my down…anyways my time: 33.57 for 2 rounds. It was a lot of fun!!! The surfer burpee…just sticking one hand in the air…so much fun and a lot harder :D Feeling totally happy and energized now :D :D :D :D

    • http://www.lovingfit.com Tatianna

      How is that bodypump? I’ve been hearing so much about it.

      • http://www.facebook.com/pages/BodyworkX/196491690455064 Marilyn Rietveld

        well you have a barbell, you can choose your own weight and during the class you target all your big muscles groups + biceps & triceps. A class goes often like this: warm up using a light weight on your barbell.
        Then you up the weight and do loads of squats. You mix the type of contraction with every excercise. With every type of excercise you switch between concentric/static/ exentric contractions.
        After the squats we do ‘deadlifts’, although people often do ‘safer’ variation, they keep it off the ground. Deadlifts are mixed with rows + clean and press. Then we are going to lie down on a step and do loads of chest presses, then dumbells for the chest flies. Picking up the barbell again for the triceps.
        We get off the step and do bicep curls with the barbell, followed by shoulder presses on the chest and behind the back + ‘chest row’ (dunno if that is the correct name)= Pulling the bar up to your chest.
        We drop the barbell to do another KILLING set of lunges and then abs (just your straight abs and obliques, not the deeper lying abs).
        Then stretches and class is done.
        During class you do so many repetitions, it is burning like crazy, but I am never sore, despite the fact that I dont follow the classes regularly (I only do follow them regularly for a period of time, then I switch to something else :) ) You really work toward muscle failure. I believe that is the correct term for it.

        • http://www.lovingfit.com Tatianna

          That sounds like an amazing workout! Thank you for telling me about it :)

      • http://www.facebook.com/pages/BodyworkX/196491690455064 Marilyn Rietveld

        I suppose it is fun when you have a good and fun instructor and you follow the class with gym buddies (that is my situation), but if I had a crappy or boring teacher I think I would be bored…

  • Violet

    Hello Tatianna, Just wanted to say my Hello’s and say I am very excited to start your workouts. Only came across your site today and your personality and routines already have me hooked. I am 45 years young, a mother of 4 beautiful girls and about a year ago jumped back on the fitness bandwagon after making some crucial changes in my life. So, I am constantly looking for those challenging workouts and I think I found them with you, looking forward to doing this one and the Blue Voltage workout. Cheers.

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

    I Just saw Pink’s incredible AMA performance…gave me goose bumps. Boy! I would love to
    be able to use my body in that way. For me, that’s what functional fitness
    is all about. Bravo! La La Human Steps from Montreal for
    choreographing.

    Anyways, I was going to do this Nov 15/12 but was not able to. Well, I got it done today Nov 20/12.

    Warm up: 10mins; Good Posture Challenge: 3mins; Day 1 of Week 3 Bum & Thigh Challenge.
    I used my dip station and 6lb ball. It took me 33:10 to complete this routine. Doing the advance surfer burpee closed grip push-ups and Lerbert push-ups one after the other (dip station in my case) was torturous. Big improvement on my closed grip push-ups from 2 months ago, I can now go all the way down on them.

    Cool down and stretch for 10 minutes.

  • http://www.facebook.com/dumanska.olena Dumanska Olena

    ?????? ????. ? ???? ?????? ??? ??? ?????????? ???? ?????? ?? 15 ??? ?? ?????? ??????? ??? ????? 15 ???? ?? ???? ????? 15 ???, ?? ?? ???? ??????? ?? ????? ?????? ?????? ??? ?? ??????.. (15 ?? ??? ?? ???????). ?? ????? ??????? ??? ???? ?????? 15 ????? ??? 30

    Advanced One Hand Surfer Burpee ( to closed grip push-up )- 15 reps
    Lebert Push-up & Knee to Lebert – 15 reps

    ???????

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