Loving Fit & Sexy Workout

Nov 2, 2011 by

Interval Training Workout

 

Today’s workout was only 15 minutes long and was divided into 3 parts. The first 2 parts were interval training, and the last part I did for time. I picked challenging exercises since the intervals were fairly short. It’s my first workout of this week and I like to start my week with a quick but intense interval training session. After this routine I also did an additional 15 minutes of moderate jump rope skipping – free style ;) .

I am stepping up my workouts to 4-5 times a week, because for the last 4 month’s or so I’ve only been training 3 days a week. My goal is to gain a bit more muscle over the next 3 month. If you like you can take that challenge on with me.

As far as strength goes, I tested my self the other day and I can still do 10 solid pull-ups ( regular pull-ups ), and 40 regular push-ups in the row, so for the next 3 month my goals are mainly muscle gain.

All of the workouts that I do, always focused on gaining muscle, loosing fat, increasing endurance and strength all at the same time. Even though I am not using heavy weights, but I can assure you, that you don’t need to lift super heavy weights to gain muscle, just a little resistance will do the trick ;) incorporated into plyometrics will do the trick ;) . I wrote an article a little while ago about building muscle with a medicine ball.

 

Loving Fit & Sexy Workout Video

 

 

Workout Recap & Variations For Beginners

Workout Explanation

For this workout I was using a set of 20 lbs dumbbells ( 10 lb each ), an 8 lb medicine ball, my timer and a mat.
Part one

Set your timer for 2 intervals of 10 seconds and 25 seconds for the total of 12 rounds. You will do 2 exercises for the total of 6 rounds each.

  • Jump Lunge & Chop
  • Four Way Plank Jumps ( each side counts as one rep )

 

Part Two

The timer will stay the same as part one, 12 rounds of 10 seconds ( rest interval ) and 25 seconds ( maximum effort ). You will also do 2 exercises.

  • Low Jack With A Medicine Ball
  • Push-up And A Row

 

Part 3

Set your timer as a stopwatch. You will do 30 reps of the following exercise.

  • Stretching Reptile Planks

 

My scores

 

1) – 15, 11, 12, 9, 10, 9

2) – 6, 6, 5, 6, 5

3) – 15, 19, 9, 10, 10, 11

4) – 6, 6, 5, 5, 5

 

My time for part 3 was 1 min and 5 seconds

 

Share Your Scores! And press the “Like Button” above :) .

 

 


Related Posts

Tags

Share This

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

    I simply loved it, even though I’m kinda dying after it :D :D :D

    • http://www.lovingfit.com Tatianna

      I am so happy you love it. I am going to record a new workout tonight and it’s going to be r super hard :) and fun of course!

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

        A new challenge is always a good way to move forward :)

        • http://www.lovingfit.com Tatianna

          Yes it is. I started challenging my self to do handstands against a wall after all of my workouts for 30 seconds at a time. And wow, it’s been incredible. It felt so hard in the beginning, but a few days later it’s amazing how the body adjusts.

  • Mirta16

    Hello, I’ve done this one.
    My score:
    1). 8,8,8,9,8,9;
    2). 8,7,7,8,8,8;
    3). 12,12,12,12,12,13;
    4). 7,6,7,6,7,7;
    5). My time – 55 sec.

    Thank you, Tanja, very much! I like your workouts more and more!

    • http://www.lovingfit.com Tatianna

      Hi Julia :) , I’m glad you like it!

  • AlishisPhillips

    Just completed this workout and I followed it up with your abs workout.  This was a great workout.  I have so far done two of your workouts in a row, and I feel great!  I’m sore, of course, but I feel fantastic.  Thanks for putting this workout together, and here are my scores:
    1) 9    6  6.5  9  7  7
    2) 9  9  8  9  12  11
    PART TWO
    1)14  14  12  14  13  12
    2) 2.5  2.5  2  2  2  2
    TIME CHALLENGE
    1:19

    • http://www.lovingfit.com Tatianna

      Thank you for sharing Alishis :)

      We are about to record another super tough workout!

  • Katerina

    WOW, great workout :) I used 3 kg dumbbells, I’m still not so tough ;)
    These are my scores:

    Part one:
    1) 15, 11, 11, 10, 10, 11
    2) 5, 5, 5, 4, 4, 4 

    Part two:
    1) 12, 12, 13, 12, 11, 13
    2) 6, 6, 6, 5, 5, 5

    I finished 30 reps in 1:10 in the third part.

    Thank you once again, this is the third one of your workouts that I have done so far and really love them!
    Wish you all the best, and I’m looking forward to working out with you again :)

    • http://www.lovingfit.com Tatianna

      Hi Katerina, 

      Thank you so much for sharing your scores :)

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

    ok I am really bad at this variation with jump lunges:

    My scores:
    pt 1:
    7 (lunge)/ 10 (jump plank) /6/11/6/11/4/9/5/9/4/7

    Pt2:
    14 (low jacks)/3 (push up +2 x row)/13/3/11/3/10/3/10/3/10/3

    Pt3:
    1.40/m

    • http://www.lovingfit.com Tatianna

      Marilyn thank you for sharing :)

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

    Amazing workout!!! Really liked it!

    • http://www.lovingfit.com Tatianna

      Thank you :)

  • Gerri Lee Schafer

     Just wanted to let you all know that this is the disavowed rockers Friday group work out…check it out!!!!

    • http://www.lovingfit.com Tatianna

      Hi, I checked out your group :) , so happy you guys are doing my workouts :) <3.

  • http://www.lovingfit.com Tatianna

    Hi Tee_W, 

    I am happy to know that my Russian recaps can be useful, they are a new addition and we’ve only been doing them for over a month or so, but I’m glad we started. 

    In order for the dumbbells not to slide I use my mat, if I just put it on the floor then they slide around as well, but the mat has some grip on it. I get my mats very un expensive, I buy them for about 7 dollars and get a new one every 5 month’s or so.  I do have a search bar on the homepage left side bar but I will change it to the right side bar right now so you can access it better :) .

  • OPetulka

    Hello Tatianna,
    just finnished this wo. just a little break before skipping:) I had 2kg dumbbells each and 4kg ball but it was heavy for the jump lunges for me,but i did it:)
    my score
    1part 9,8,7,6,7,8
            5,5,5,5,5,5-jumps on one side and in the middle counted as 1 rep
    2part 14,14,12,13,12,12
            4,4,4,2+2from knees,4 from knees
    3part i didn’t measure but I had 2 breaks

    P.S. for tee_w: I have rounded dumbbells and the mat really helps a lot,but they are expensive here,so I try to not work on the same place to protect it from the holes:)

    • http://www.lovingfit.com Tatianna

      Thank you so much for sharing your scores and helping out tee_w :) , I love this teamwork!!!

  • midimidi

    Tee W!!!! so glad to see you joining in on Friday!   missed you!

    • tee_w

      ha ha! that’s because you all deserted me over there! lol and have gone where I can’t go! but if you are on Disqus I can find you! ha ha!

  • Gerri Lee Schafer

    done.
    A 1/ 25-22-22-24-18-19
    w/ 10 lb ball
    A 2/ 11-10-9-10-9.5-9
    B 1/ 19-18-18-19-18-17 w/ 10 lb
    ball
    B 2/ 11-10-10-10-10-10 w/ 10 lb hex
    C/ 1:58 had to take some
    breathers on this one…lol…hard.
     finished with 4 rounds of 150 HK –
    25 push ups – 25 froggie crunches

    • http://www.lovingfit.com Tatianna

      Nice one!!!

      • Gerri Lee Schafer

        thank you…this WO pointed out that I don’t have much plank side leg lift flexibility…need to try and work on that…any suggestions?

        • http://www.lovingfit.com Tatianna

          It means you have to do more stretching after your workouts, and of course practice.  It is a difficult move, it took me a few days to practice it as well.

          • Gerri Lee Schafer

             just a quick question….did you do 30 total of the side leg lift planks?  I did 30 per side, alternating…it just occurred to me that might have been wrong?

    • Gerri Lee Schafer

       ok, I realized that I did 60 of the plank leg thingies….lol, 30 per side..no wonder why they were so hard!!!!!!

  • http://www.lovingfit.com Tatianna

    Yes you have to be careful with too heavy weight on low jacks.  Nice scores by the way!

    I need to make a separate video of the exercise techniques, cause with time I’ve developed a certain technique and style for each movement, I have to gather them all up for you guys and share it. 

  • tee_w

    hi!

    just finished this one!  whew!  I was so sore going into it, as I did a workout that had 100 lunges & swings in it 2 days ago!  but I feel better now! lol  I stepped my lunges as I have a bad big toe,  can’t jump, well I can jump I can’t land!  ha ha!  I used 8lb medicine ball, and 10lb hex dumbbells.  (OK guys, I’m blonde but not that blonde, I know to use hex dumbbells and put them on a mat!  lol  I think they move on me because I’m not strong enough to do the narrow, because they tend to slide out on me as I do more reps!, wasn’t an issue here as you’ll see how many I did!  lol)  I knew my hamstrings were tight but it was embarrassing doing the plank kickouts!  I really need to stretch more!  

    I just got a new polar heart rate monitor and apparantly old people aren’t allowed to get their heart rate up very high!  it was going off this whole workout!  lol  have to figure out how to change that!

    jump lunge & ball swing – 13, 11, 8, 9, 10, 9
    4 way plank jumps – 8, 8, 6, 7, 6, 5 (had trouble counting those!)
    low jack & ball front raise – 16, 15, 12, 11, 11 12
    pushup & row – 4, 4, 3, 4, 3, 3 (OK laugh now!)
    kickout plank on elbows 1min 6 sec  ( was so fast because my leg couldn’t go very far!)

    I followed this with the flow from another site as I obviously need to stretch!

    PS to all the blondes out there I don’t mean to offend I was born one and continue to be one my whole life!

    thank you tatianna!

    • http://www.facebook.com/disavowed.rockers Disavowed Rockers

      Hi Tee, I have missed your enthusiasm!!  Nice to “see” you again!

      • tee_w

        :)

    • http://www.lovingfit.com Tatianna

      Tee_w you are so adorable :) ( stretch from another site :) , LOL.  You guys are all so funny, you guys always say ” That other site “, I don’t mind you guys say names of other sites cause it’a all about sharing info and free speech.  

      The reason I have my comments on moderation is because of spam bots, but usually once I approve the first time I add you guys to ” White List “, some IP’s tend to be blocked by Discus server, so I have to approve them over and over again, but for the most part once you are approved it doesn’t moderate anymore. 

      • Gerri Lee Schafer

         hey Tatianna, we’ve learned caution because our comments were always removed if we tried to share other sites and work outs on the bodyrock page..we are just being respectful of the great site you have set up here…really enjoying getting to know it and I’m sure we will be spending a lot of time here!!!!!!  Are you ready for us…LOL…we’re pretty feisty!!!!!!!!!!!!

        • http://www.lovingfit.com Tatianna

          Yay I love feisty :) , that means you guys are fun!!!  I don’t mind you guys sharing other sites and info here, I actually encourage it :) and I will never delete any of your comments.  Like I said to Tee_w, the only reason the comments are moderated is because of spam bots, once you are approved then it just goes through.  

          I even have uncopyright notice for the site so people can freely share information without creating any walls. 

      • tee_w

        I thought that it wouldn’t bother you if I mentioned it, since you always have guests on here and you post links yourself all the time, just didn’t want to be impolite!lol

        were you a bodyrocker at one time? or did you just observe. and do you ever try zuzana’s zwows? (I have seen your comments a while back on her youtube)

        One of my favourite things about you is that your form is always spot on! I also liked the red wall in this video! lol

        • http://www.lovingfit.com Tatianna

          Hey Tee_w, don’t worry you are super polite :) , it would never bother me at all.

          When I found bodyrock I mainly just observed, before I found Z on YouTube I use to workout at my husbands Circue building, while I was working out there one of the other performers through my workouts were interesting and said I should try to make videos and post them to YouTube.  I thought it was a good idea but since I’ve never done videos before I had to look at hundreds of other videos to figure out the proper format for me. That’s how I found Z :) . I’ve tried to learn from many different blogs, so I observed at least 10 of my favorites before I started my own. I’ve always known I wanted to have a blog because I love writing and I love connecting with people from different spots of the world. I’ve never tried a ZWOW but I’ve done a workout from Bodyrock, I think it was called 600 reps bodyweight only, which I actually posted about here on my site, the post was called ” Great workouts from around the web “.

          • tee_w

            when I searched for this workout, that post caught my eye! I checked it out, I might try the filthy fifty and the 24 minutes of kettlebell fun!

          • http://www.lovingfit.com Tatianna

            OMG the filthy fifty was intense, I’ve tried it and It was very hard for me.

          • tee_w

            I will let you know if I survive it! I’m going to have to modify it to weights I can handle and for equipment I have.

    • Gerri Lee Schafer

       nice job Tee…LOL on the blonde thing…try angling the weights a bit, slight v might help them stay put…your toe has been sore for awhile now, what did you do to it?  I killed my heart rate monitor…same thing, I’m old enough that the damn thing just kept on going into melt down…only used it about a week before it just packed it in…oh well, when you see stars it’s time to back off right

      • tee_w

        Thanks Gerri Lee! I think I just need them out a little more, they don’t slide a lot, but slowly keep going out! lol

        the toe thing – I don’t know “old age” lol maybe arthritis. I can do some things as long as I’m deliberate, like jumping out to plank, or plank side jumps, have to jump more on the ball. but can’t do the jump lunge at all because your weight is so much forward, even doing a back lunge I have to put my foot down, then lower.

        yah the heart rate monitor doesn’t like me to go over 147 beats. I think it says it kills the battery the more often it goes off, but I’m sure I read how to change the settings. I guess they don’t expect us old farts to be in good shape! I mean I was working hard but didn’t even need a break yet!

  • http://www.lovingfit.com Tatianna

    Hi Yboog :)
     
    It’s very nice to meet you, we do have a little party over here :)

  • Gerri Lee Schafer

     yeah…..Ybooooooooooooggggggg….join us, you’ll LIKE it…lol

  • Gerri Lee Schafer

     ohhh, my butt is feeling this WO already….NICE…love it

    • tee_w

      mine too!  but then again it was hurting before!  lol

  • http://www.lovingfit.com Tatianna

    Hi Kendra, 

    You are funny calling your ball ugly LOL, it is a very creative way of making it. Have a wonderful day :)

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

      Hi Tatianna! I actually can’t take credit–someone on the BodyRock site coined it when Zuz first started using it and people were coming up with creative solutions fast. But I do love it–it suits it quite well.  Thanks for your comment. :)

      • tee_w

        chris vancil made the “ugly” ball! wonder if he’ll be joining us here?

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

          I swear I’ve seen him on a page or two…he’s on Disavowed from time to time!  

        • http://www.facebook.com/disavowed.rockers Disavowed Rockers

          Hi Tee,  Chris is a valued member of our group, he just posted a cool elliptical powered contraption on our page, in response to my horrible attempt to pedal Tony Little’s Gazelle contraption as the Disavoweds equiptment of choice.  You can get it in pink or blue.

          • tee_w

            ha I love seeing the things he comes up with!

  • Kate_CZ

    Hello everyone!

    I did this routine today and really liked the combos. It works super together.

    PART 1
    - Jump Lunges + Chop (4kg ball) – 15, 14, 12, 12, 12, 11
    - 4 Way Plank Jump – 8, 7, 7, 6, 6, 7

    PART 2
    - Low Jack with Ball (4kg) – 14, 14, 13, 13, 13, 15
    - PU + Row (2 x 4.5kg dumbbells) – 6, 5, 5, 5, 4, 5

    PART 3
    - 30 reps total in 48 seconds

    PART 4
    - http://www.lovingfit.com/exercises-workouts/perfect-abs-afterglow-workout/ ;)

    I fell in love with the Stretching Reptile :)

    • yboog

       Way t go Kate!!!

    • midimidi

      way to go!

  • yboog

    Good afternoon!

    My legs were on sizzle today from a Thur. Squat challenge but I am glad I pushed for this today! It was fun and challenging.
     

    PART 1: I was only able to jump for the first 2 rounds/ no weight, just chop- Jump Lunges + Chop: 17,10,11,12,13,13- 4 Way Plank Jump: 7,9,10,10,10,10

    PART 2: no weight for the low jacks/ 10lb dumbbells for the PU rows- Low Jack with Ball: 27,27,27,28,27,27- PU + Row: 8,8,8,9.5,,8,6.5

    PART 3- 60 reps total: 1:18

    Part 4: 1hour and 15 minute yoga

    Thanks for the awesome routine Tatiana!

    • yboog

       OMG! there is my comment! just like that! lol!
      This is gonna take some gettin use to! hahahaha!

      • yboog

         omg! there it is again! hahahaha! ok, ok, Im done goofin around!

        • Kate_CZ

          Haha, Yboog, I understand your joy. I had my little Christmas too :) My last post on BR that I wrote on Friday morning hasn´t been posted yet (= Monday evening). So this is a big welcomed change here ;)

          • http://www.lovingfit.com Tatianna

            You guys are so adorable, everyone who posts here is added to white list so it goes through automatically, this way you guys can have a conversation without having to wait :)

      • tee_w

        isn’t it amazing! lol bet it feels good!

    • http://www.lovingfit.com Tatianna

      You’re very welcome sweetie, :) , yes the comments get approved pretty fast because once you post a comment I add it to white list right away, then it just goes through.  Sometimes there are IPs that are blocked by Discuss server only those I have to approve over and over, but I still try to do it fast :) .

  • midimidi

    i just did this one.  i was supposed to do it on friday but I took three whole days off and i feel alot better for it.  i used 12 lb dumbbell max effort!
    1. 17,18,16,14,17,14
    10,10,12,12,11,11 each time i was straight plank was one?
    2. 26,28,22,29,28,32 holding my 12 lb weight and going low
    4,4,4,4,4,5
    part 3 was 2:01 i had to break and do them in 5s.  i counted 2 legs for 1 rep.  thank you you’re workouts are tough seriously tough!

  • OneMillionthGuest

    Was surprised to see this workout is back from Nov, with all the recent comments. :) I’ve already collected a few videos from this site, but this will be the first one I try… needed to pick something quick this morning, and helped that I was already familiar with these moves (except for the very last one, SO tough).

    Part 1: Lung n’ Chop (10 lbs) [9/7/6/7/6/7] / 4-Way Jumps [6/6.5/5/5/5]
    Part 2: Low Jacks (10 lbs) [12/10/10/10/12/12] / PU + Row (20 lbs total) [5.5/5.5/5/5/5/4]
    Part 3: Stretching Reptiles [30 reps (alt sides) in 1:48]

    Jacks may not’ve been low enough, push-ups tended to be a little wide at times, but otherwise did my best to stay proper… comparing my scores now, I feel rather embarrassed. o_0 Haha, was a really good challenge anyway, so thanks Tatianna!

    Really looking forward to trying “Perfect Abs Afterglow” later today as well–checked it out last night, best looking ab routine I’ve ever come across. :)

    • tee_w

      one mil,

      well you beat me on the pushups! lol and if you saw me doing the plank kick at the end, you’d laugh!

      • OneMillionthGuest

        I would never! :o Heh, I struggled with those too anyway, had to keep doing em in 5′s… darn I need some leg stamina.  :/

        • tee_w

          ha ha, my legs barely moved to the side! it was embarrassing, got to work on tight hamstrings! lol

    • http://www.lovingfit.com Tatianna

      Thanks darling :) , I hope you really like the abs afterglow routine :)

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

    I really enjoyed this routine. It got my heart rate and sweating going this morning.
    Warm up: 10 mins; Good Posture Challenge: 3mins; 1min x4 Plank knee to chest.
    Part 1: 6lb jogi ball
    1. 16-13-14-14-14-13
    2. 4-5-5-5-5-5
    Part 2: 6lb jogi ball & 8lb set of dumbbell
    1. 20-18-17-19-17-20
    2. 6-6-6-5-6-5
    Part 3 on elbows with legs straight then kick to side : RL +LL= 1 rep (3:23). Towards the end i was starting to feel thightness on my knees.
    Took a 2 minutes break, then completed Bum & Thighs of Steel Challenge. Finished with a 10 minutes stretch.

    Tati, no competition at all, you won the posse off. :)

  • JB

    1/30/13: I had a difficult time with this workout as I neared the end. The push up and row almost did me in! Used 10 lb medicine ball and 10 lb dumbells
    Part One: A – 11,13,14,11,13,11
    B – 4,5,7,7,7,7
    Part Two: A – 11,14,14,13,15,14
    B – 7,7,7,6,6,6 (modified 5 of the 6 rounds on my knees)
    Part Three: 2 min, 55 sec
    Rode bike for 15 min and then stretched.