Lower Body Circuit Training – Bangarang Workout

Feb 23, 2012 by

Butt, Legs, Calves and Abs, Lower Body Workout

 

Hi Everyone,

Today’s workout was again one round circuit focused on a lower body, and it was a follow up routine to ” See Your Muscles Work Workout“. This routine was resistance training all the way! I think I should of named it a sequel to ” I’m Alive Workout “, but then I at end I decided to give it it’s own name. I know a lot of you have been enjoying these one round routines, I’ve personally been loving them a lot. We are going to do this pace for a few more weeks ( don’t worry I will break it apart a little with some interval training ), and then I will switch it up again with something crazy fun and different.

This and every other workout you do, I want you to really pay attention to your form. I know I might sound like a broken record because I keep remind you every post I write, but it’s very important in getting results. If you are new to Loving Fit then this note is for you :) – keep a proper form at all times.

Always warm up before exercising, you can follow me along in my basic warm-up video.

 

 

Workout Explanation

 

In this routine I was using all kind of gadgets :) , a balance ball, a chair, my interval timer, a 12 lbs medicine ball, a mat and my 40 lbs VersaFit bag from Power Systems.

Set your timer as a stopwatch. There is only one round of the following routine so push above your maximum effort!!! There are 9 exercises total, but one of them you will do twice.

  • Over Head Jump Lunges with Rotation using a medicine ball ( 2 jump lunges counts as one rep ) – 30 reps total
  • Bag Swing ( you can use kettle bell or dumbbells as well ) – 30 reps total
  • Step Ups Right Leg ( I am using 40 lbs ) – 30 reps total
  • Bridge On A Balance Ball Right Leg – 30 reps total
  • Step Ups Left Leg – 30 reps total
  • Bridge On A Balance Ball Left Leg – 30 reps total
  • 2 Medicine Ball Circles, Jump Back & Toe Touch Combo ( the whole thing counts as one rep ) – 30 reps total
  • 2 Squat Pulses & Jump Squat Combo ( I am using 40 lbs ) – 30 reps total
  • Bag Swing – 30 reps total
  • Superman Lifts ( 2 lifts counts as one rep ) – 30 reps total

 

My time for this workout was 31 minutes and 28 seconds

 

Have fun and share your scores!

 


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  • ashliewinner

    http://www.runnersworld.com/article/1,7120,s6-241-285–14203-0,00.html

    You will find this article interesting as there is a fine-line between too much and not enough and also obsessive when it comes to exercise and nutrition…

    • http://www.lovingfit.com Tatianna

      Hey Ashlie :) ,

      Thank you for the article, I enjoyed reading it. It reminded me of the times years ago when I was obsessed with every single food that I ate and when I thought more training better results. Looking back to all those years, I realized how miserable I was ( no wonder I was depressed all the time, I was always on a diet, LOL ). Now, I am in a very good place, I eat pretty much what I want, but I do eat very clean because that’s what makes me feel good. I eat chocolate if I really want to, but if I don’t have to have it, I skip. The only thing that I don’t have is dairy, It hurts my stomach and I feel bloated if I eat it.

      I definitely don’t count my calories, I tried that once and it only lasted a few weeks ( I hate math LOL ), that’s too extreme, I like things simple – if I feel good then I am eating the right food, if I feel tired I check my water intake, and of course I eat to support my training. I definitely don’t miss the old times when I looked like a tooth pick and still thought I was fat.

      • ashliewinner

        i feel the same way :)   ironically i never liked chocolate… but now i do and the fact that i can afford it (calorie/fitness wise…;) makes me so happy! depression is linked to SO MANY vitamin/mineral deficiencies- its crazy! i noticed that once i tweaked my diet to avoid cravings i was so much happier mentally!

        keep changing the world girl! =)

        • http://www.lovingfit.com Tatianna

          :) , you have such positive energy Ashlie I love it! Every time I see your comment I light up!

  • Kane

    Wow, this workout was brutal! I didn’t time myself, but I took way longer than Tatianna did. Those one-leg bridges are killer! Thanks for another great workout!

    • http://www.lovingfit.com Tatianna

      Hey Kane,

      Don’t worry about the time, as long as you are always using a proper – it’s more important.

  • Bibi

    This was one of those workouts after which my boyfriend has to play the role of a servant as I can’t get up any more :D !
    Great!

    • http://www.lovingfit.com Tatianna

      Ha Ha Ha, that’s funny!

  • Pingback: Upper Body & Abs - Burn It To The Ground Workout : @LovingFit

  • http://www.facebook.com/inna.vishnevskaya Inna Vishnevskaya

    ????????! ?????! ?????? ??????????? ????? 23 ???????, ?? ??? ???? ????????? ? ?????! ??????? ???! ????????? ??????????, ?? ??????? ?????? ??? ????? ??????? ??????? (??? ????, ??? ??????? ???????????) – ???? ????? ???- ????? ????? ???, ???? ????? ???- ????? ????? ???, ?????? ????? ?????????????? ? ?????????? ? ???????, ?? ????? ????????, ????? ??? ???? ???????? ??????????, ??? ???, ?? ????)) ????? ???????????, ??????? ???? ????????????!!!

    • http://www.lovingfit.com Tatianna

      Inusechka :) , ti kak vsegda risuesh ulibku na moem lise :) :) :) . Ya poprobuu etot vid dihaniya, vosnovnom ya vdihau cherez nos i vidihau cherez rot, po praktukuu nemnogo tvoj novij sposob – Spasibki :)

  • Tough cookie

    GEE!!!  I found this workout very tough.  Even though I’m a tough cookie!!  I have struggled.

    I was surprise to even complete every reps of every exercises.

    28:14!!!

    • http://www.lovingfit.com Tatianna

      You see, you are the Tough Cookie!  I knew you can do it :) – and you did it!  It was super hard for me as well, but it was a great challenge, I enjoy struggling when I workout :)

  • Julia

    That one was the first workout after my illness, that was the super struggle for me, each efffort. I’ve done it. My time 36 min. 56 sec.

    • http://www.lovingfit.com Tatianna

      Hey Julia, I am glad that you are better now.  But you did a great job on your time!!!

  • taltul73

    hey Tatianna, just finished this routine and it was brutal!!!!!!!! my time 33:58 and i used 3k medicine ball and 10k sandbag. not as heavy as you :-( . i loved the bridge on the balance ball that was hard to keep it balanced. and the 2 squat with the jump squat was brutal of all. LOVED IT. THANK YOU.
    keep bringing this amazing workout coming, please.
    have a wonderful day.
    Tali

    • http://www.lovingfit.com Tatianna

      Hey sweetie :) , it was a butt kicker for me as well!  Glad you got a good burn!

      Have a wonderful weekend!

  • http://pulse.yahoo.com/_QMZJQI7IWYNTDS7EZAPWAVFGQI Samantha

    Hi Tatianna, my time was 28:56! Those glute bridges are my nemisis. I also swapped out the second bag swing for pike abs (v-ups) and that was also killer. Thanks!
    Sam

    • http://www.lovingfit.com Tatianna

      You finished it fast!

  • sedindriuke

    29:15 mins. Jumping Lunges in first execise was just simple lunges because to do slow 60 jump lunges with a twist is a killer…
    Sandbag fow swings 15 kg, for step ups 12,5 kg.
    I was sweating like crazy..
    Thanks!
    Tomorrow upper body day  Sun Worshipper workout :)

    • http://www.lovingfit.com Tatianna

      Nice scores!  For me tomorrow is a day off :)

  • daybelis garcia

    32:06 at 4 a.m wow loved this workout so much..thank you Hun also should expect the soreness tomorrow or later on?

    • http://www.lovingfit.com Tatianna

      It depends, sometimes we get sore few hours later, sometimes the next day. It all depends on how our body adopts to training.

  • Katerina Gjorgievska

    I did this workout a few hours ago, and I feel sooo sore :) I loved this workout! My time was 38:29. I used my 5kg ball and a 10 kg bag. Thank you Tati :)

  • Ashley Slifko

    I just did this after a 12 mile run (6 mile moderate pace followed by 6 mile fast pace for another marathon training) since it’s a backoff for my long run I decided to do extra work. I didnt have a med ball so I used a 15lb. dumbell and single hand dumbbell swing (30 each hand!). The first exercise is a KILLER, I literally had to stop every quarter point because my quads burned like never before :) Still managed to knock it out in 30:35.

    Also I would like to thank you for providing us these awesome workouts! I was doing bodyrock for a while but I only saw results in my arms and it seemed more cardio now with a lot of jumping (I run enough already). I am seeing better results with strength and managed to gain 5 healthy pounds, my arms are more defined and that line that runs down the front of your quads is more noticable when I use them…now I need to focus on my cookie habit lol.

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

    Just did this! It was great resistance training, like you said, and it went by really fast. I actually managed to finish this super fast–I don’t know how, but I did it in 26:50. I used my boyfriend’s 35lb kettlebell for the swings–kettlebells are really awesome for swings! I used 2 20lb dumbbells (40lbs total) for the step-ups, a 10lb medicine ball for that stuff and…that’s it! I finished out with 10 min moderate cardio AND…the butt challenge. My butt is going to FEEL it tomorrow from both this workout and the challenge–so many bridges!

    Can’t wait for your new workout interval time thingy! And any new workout. Thank you again for that whole list of movies–I am so excited to make my way down the list. Watched the Ayurveda one yesterday. I’m going to be one of those old ladies that hates doctors, I tell you! I just love love love reading things about how homeopathic remedies and anything that works with the way nature made us. It’s also why I love walking and running and working out barefoot or with minimalist shoes. :)

  • Naomi

    Yesterdays leg workout! I finished in 27:42. 5 kg for the overhead rotations, my 16 kg sandbag for everything else. Somehow the floor is so slippery where I exercise that the balance ball just slides around, so I had to do regular bridges. I am really enjoying circuits now after doing lots of interval training the previous weeks. Now I need to look for a nice upper body circuit for tonight! :)

  • Christian

    I did this last week Friday, cool & killer workout.
    Step ups followed by bridge (on the same leg)= KILLER. The last 10 reps were hard, i had to sake my leg every 2 or 3 rep.
    Thanks for a wonderful workout.
    Have a nice week dear!

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

    Did this again–awesome workout! I like to listen to what my body is wanting, and it wanted a nice, simple resistance workout that wouldn’t seem long. I LOVE one round workouts, too, and though you say it’s almost no cardio, I think it’s got a fair amount. However, I modified the medicine ball exercise to make it a little more cardio intense. I went off the same kind of theme, so with the medicine ball I did two woodchoppers on one side, ball down, jump to plank, then did 2 oblique mountain climbers, jump to plank, jump feet in, and up. I did 30. I wanted to do 4 of the mountain climbers, but it took too long. Anyway, that took a little longer, so the whole thing took me longer than last time: 31:39. I think this is because of that exercise and also because I was nice and deliberate on exercises. I used my 10lb medicine ball, two 20lbs dumbbells for the step ups and the squat pulses and jumps, 35lb kettlebell for the swings. Finished with a 10 min cardio combo.