Lower Body Bomb Workout And Talkchology With Tati :)

Apr 5, 2013 by

Lower Body Workout


Hello my Lovies,

Today I have not only a great Lower Body Routine for you, but I also have a Talkchology Video ( my own talk mixed with my own psychology ). I know that you guys enjoyed my last vlog that I’ve recorded and now I’m would like to do more of these vlogs for you. I’m going to add these type of vlogs to edited versions of my workouts.

In this workout, you will get to do one full round of each part with me, so for those of you who don’t have timers, you can follow me along in the video and then rewind ( for the interval parts ).

If you are new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch



Workout Explanation


For this routine I was using a 10 lbs dumbbell, 40 lbs Sandbag, one furniture slider and my Gymboss Timer. For the bonus part I used a medicine ball ( if you don’t have a medicine ball, you can tie some show laces around a towel that is made into a ball, and that will work just fine ).

There are 2 parts in this routine. In the first part we have part ( a ) and part ( b ). Part ( a ) is done only for reps, part ( b ) is interval training. Second part of the workout we are doing for proper form and time ( in that exact order ).


Part one – Complete 3 rounds of the following:


  • Sliding Side Lunge & Press Up – 25 reps per side


Set your Gymboss Timer for 2 intervals, first interval is 15 seconds, second interval is 35 seconds, for the total of 2 rounds. There is 2 exercises, 2 round of both, no breaks.

  • Vertical Leap – 15 sec
  • Bag Swing – 35 sec


Part 2

Set your Gymboss Timer as a stopwatch. Complete 3 rounds of the following:

  • Pick-up, Twist & Squeeze – 20 reps
  • Bridge on top of a Balance Ball – 25 reps & 10 count squeeze hold on the last rep


Bonus – 3 rounds total:

Set yourGymboss Timerfor one interval of 1 minute. You can take a break after each minute.

  • Medicine Ball Bridge Hold


My Time:

I completed the second part in 10 minutes 36 seconds.

Have fun training my Sweeties!



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  • oberlee

    Heyyyy!!! I’m FIRST!!! Hahaha…I will do this today! So glad there wasn’t a turtle party at YouTube! ๐Ÿ™‚

    • Ha Ha Ha, yep I had to stay up till 6 am last night to finish the upload, cause I knew it was going to be a turtle part after, they usually gather up on Fridays and Saturdays ๐Ÿ™‚

  • taltul73

    you called my name… i feel flatter and loved… that was an excellent video with so much good information.. i have much to think of now and maybe change…
    Thank you darling… have a wonderful week end.. i will do this one tomorrow..

    • Have a wonderful weekend love!

  • Hi!
    It was so great to hear you talk about all the different diets. I chose paleo over a year ago, but never really gathered the courage to fully implement it as a lifestyle. It was not the case I would not feel better when eating this way, it was the fear of letting go of my old habits that left me being on and off with paleo food choices. But now something changed – I changed and am fully embracing it not only because I know the benefits of living it, but also because I feel so “clean” and good, and SO terrible and depressed after eating grains, sweets etc. that I see no other option that could work for me. The worst part of my life was when I was vegetarian as well (for 5 years!) and I know that vegetarianism is actually not that beneficial as people sometimes present it. In the end, as you said it, it allways comes down to US to create our own reality, whatever it may be. ๐Ÿ™‚

    • Yep, I agree! I am very happy that you found your way of eating, I think it’s always best for everyone to eat how it makes them feel.

  • Diana

    You look gorgeous in this picture, Tati!!! ๐Ÿ˜€

    • Thank you so much sweetie ๐Ÿ™‚

  • Omg im soo confused is ur shirt see through? ๐Ÿ˜ฎ its tempting not to look With all respect.

    • Nope, it’s not see through, it has a design on it ๐Ÿ™‚

  • I so appreciate you telling it like it is…there is no one diet or exercise that fits very person. Thanks for also stressing the emotional as well as the spiritual aspect of a healthy life style.
    I’ll be doing this routine on Monday.

  • oberlee

    Great workout! You’ve really been doing a lot of full body involvement on the lower body workouts, and it really gets the heart pumping. I timed part 1 and it took 16:16. Part 2 took me really long the first round because my sandbag is 35lbs and rigid, so it made it hard doing it the way you did it. Rounds 2 and 3 I held the long handle and kept it rested on my forearms. That saved my lower back some, too. I added a bonus to the bonus, too!: 3 1-min wall sits (though rounds 2 and 3 I had to take a quick rest once). Finished with your Simply Cut Abs. STick a fork in me!!! Oh, part 2 took me 13:03. ๐Ÿ™‚

    I haven’t had time to watch your talkchology, Tatianna, but I most certainly will. ๐Ÿ™‚

  • TessuCroft

    Iยดm going to do this next week! Looking forward for that. Thank you for the diet talk; it was very inspiring and had a lot of wise words. I have tried many eating approaches, and I remember how I was pretty sure IF would not be my thing. But I tried it, not with the typical 16/8, but 14/10, because I didnยดt want to be too radical at first. The first few days were a bit weird, but my body adapted pretty soon, and now it feels like I could continue; after all, it might be my thing. I think in some point I could even go to the 16/8 style, who knows. =D

    I have always had a huge sweet tooth; I can be without sugar for weeks, and then, if I have something sugary, I might stay in the sugarland for awhile. I have tried the other way also; a little treat every single day, but that is something which just makes me angry. =D If I recall it right, you, Tati, used to have a tiny “sugar problem” before; how did you manage to get rid of it? Do I just have to accept the fact that Iยดm a sugar holic, and I can not have a drop of sugar ever? =D

    Have a nice weekend you all!

    • Hey Tessu,

      I also doing IF and I really love it, I can’t even imagine eating any other way, but I’ve been always eating semi similar to it.

      I beat my sugar problem with a mineral that I take on and off, it’s called Chromium Picolinate, and I take it for about 1-2 month, the sugar problem goes away cause chromium helps to balance out sugar in the blood.

      • TessuCroft

        Thank you for the advice! =D I have taken some chromium supplement once, and I didnยดt really feel any difference. But maybe I should try again; maybe this specific supplement is more “powerful”. =D

  • jt

    Tati I loved your talk, I think everyone should listen to it!! Very sensible and helps a lot to figure out a better eating habit instead of just stressing about it because you “need ot eat this and that” etc… ๐Ÿ™‚

  • taltul73

    hey Tati.. just finished it and that was a perfect kick in the butt workout.. it was hard, challenging.. and FUN…THANK YOU SO MUCH.

  • Annebel Wind

    Hi sweet Tati.. ๐Ÿ˜€ I will do this one tomorrow.. Loved your talk about food.. I think I have found my way of eating.. But also know what I need to do to get better results.. A little less sugars, more water and more meditation to lett go of stress.. i have been working out this way for about 2.5 years now.. And feel good about it.. I also have nice results.. Not allways in time, but more so in form and difficulty.. I also know my weak spots in sertain movements/exercises.. so am working on those.. thank you for your talk.. Give me a great feeling to know that I am probably on the right path.. I will sertainly use this explanation for others who are struggling with diet or training.. Big hug!

    • You are on the right path! Trust me ๐Ÿ™‚

  • Karmalife

    HI Tati! I love so much how you don’t believe in a “one size fits all” approach to diet and exercise. One thing I have learned over the last 36 years is that you have to find what works for YOU. Just another reason I love you!

  • tee_w

    great talk! I don’t know about the top, but I love your hair like that!

    • Thanks Tee,

      The top is European style )

  • Jeanne

    Very nice talk, Tati. Although I understand everything you are saying and really want to follow it through, it is so hard to change the thoughts. When all your life you have been thinking only negative about yourself, it is hard to start loving yourself for who you are… Well, I have to work on that, not sure how but I guess positive “I can” attitude is what is needed here.
    Anyway, this looks like an AWESOME and FUN workout, just what I will need after my recovery week. Thanks for sharing your thoughts with us.

  • This was hard for me…my body was aldreay sore from other duties.
    Warm up: Basic warm up routine, then good posture challenge.
    Part 1: I timed a & b…18:25. 10lbs dumbbells for (a) and 20lbs KB for the swing (b)
    Part 2. I use 30lbs sandbag…15:04
    I did’t the bonus, instead I did abs from other trainer.
    Cool down & stretching 10 minutes.

  • Hi Tanya, I just found your website today and so far I love everything I saw here. Might be your new follower. ๐Ÿ™‚

    I couldn’t help writing because of some things that you said about primal eating. You are the first person I know who tried it and didn’t love it and I think the reason might be a wrong approach. Paleo is NOT a low carb diet! It can be very, very high carb! Paleo is an all you can eat produce buffet – that’s more carbs a human being might ever need! Nuts have a lot of carbs in them too. You can even eat honey in moderation. (Moderation is the biggest problem for me in this department ๐Ÿ™‚ ) Paleo doesn’t command to stick to a certain protein-carb ratio so calling it low carb is a big misconception!

    I’m not trying to convert you, you can look more into it or forget all about what I wrote as soon as you’re done reading this. I just don’t want people who haven’t tried Paleo yet to get a wrong idea about it before they even consider it. They might be missing out on a great opportunity.

    And once again, I love what you are doing and I’ll definitely be back for some workouts. ๐Ÿ™‚ Hugs and kisses from a Ukrainian living in Arizona. ๐Ÿ™‚

    • Thank you so much for your support! I am very happy to welcome you to Loving Fit ๐Ÿ™‚ Hugs

  • Patricia Acosta-Ramirez

    Great lower body workout as always Tati and thank you for all your amazing and inspiring words!

    I started with 10 minutes warmup.

    Today is my Week #1, Day #1 of Round & Firm Booty Challenge, so before workout I did 60 regular bridges.

    For the workout I used a 10lb dumbbell, 33lb sandbag, 10lb medicine ball and balanced ball.

    Part 1 section A) Time: 9:42

    Part 2 Time: 11:20

    I did the Bonus

    Then I completed 3 rounds of the Booty Challenge.

    I also did “Simply Cut Abs” and a short Crossfit style workout. 3 Rounds of 800meters run, 20-18inch high box jumps, 20- 10lb wall ball. I just feel amazing!!

    • Wow, great training day you had!

  • Second time doing this routine, I was better today since I now do by workout after meditating and before anything else.

    Warm up: Basic warm up routine, then 15 rounds of 10 sec rest and 15 sec of 15lbs Isometric bridge hold.

    Part 1: A & B was timed together…15:34. 10lbs DB for (a) and 25lbs KB for the swing (b)
    Part 2. I needed to use two different weight for the pick up twist & squeeze ( I use 35lbs sandbag & 25lbs DB…did 10 reps with sandbag, then 10 reps with DB for the 3 rounds). I finished 3 rounds in 12:15.

    I did the bonus this time…doing amazing holding for 1 minute. I took a 5 minutes break then redid 15 rounds of 10 sec rest and 15 sec of 15lbs Isometric bridge hold.

    Cool down & stretched for 10 minutes.

  • DenizA

    I did this routine 2 weeks ago, now I want to share all my workouts from the last 3 months here I guess that will take some time ๐Ÿ™‚

    Warm up 11 min
    70 reps Bridges with 26 lbs, 10 15/10 seconds Isometric bridges.
    Part 1: did all 3 rounds in 19,14 min. I used a 13lbs dumbbell for the Side Lunges, 22lbs for the Swings. This Part was fun but brutal ๐Ÿ™‚
    Part 2: This part took me 14 min. I used 22lbs for the squats. The Hip Thrusts were hard because I had not learned yet the proper form an my lower back hurt afterwards.
    Part 3: Bonus was fun ๐Ÿ˜€ I really LOVE bridges, they are one of my favourite exercises. I feel if I haven’t done them in a lower body workout (even if it’s just the pre workout).

    Also went walking for 45 min. I love how that cleares my mind.