Pool Party Workout

Jun 13, 2012 by

Lower Body Workout


Hello my Darlings!!!

I am back yay πŸ™‚ with a new lower body workout. This workout was done as an interval training and it only takes 22 minutes. I am so happy that so many of you guys had joined inn on the No Sugar Challenge for this week!!! But since we are doing this challenge the workouts this week will be just a little less intense than usual, the reason for that is not only because we are doing the No Sugar Challenge but also because we need to periodize our training.

In order for us to keep progressing in strength and well as physical changes we have to mix high intensity training days with lower intensity days. But still don’t for a second think this routine is going to be easy, I assure you it’s not, so don’t bring your pillow :).

Please always make sure you do a good warm-up before you begin to exercise and practice the proper form in the mirror.



Workout Explanation


Make sure you watch the workout recap part of the video for proper form explanation and beginners variation.

In this routine I was using my timer, a pair of dumbbells ( 10 lbs each ), a medicine ball 12 lbs, a large brick to elevate my legs and a positive attitude which always comes in handy :).

Set your timerΒ for 2 interval 10 sec ( rest interval ) and 45 seconds ( max effort ) for the total of 24 rounds. Don’t be in too much hurry to increase your interval because I’d rather you have a shorter interval but do each rep with proper form and quality without taking breaks than for you to extend the interval but do it so so, you know what I mean.

There are 4 exercises but 2 of them are done on each side, you will do the following sequence for the total of 4 rounds.


  • Isometric Bulgarian Split Squat with Overhead Raise – Right Leg
  • Flow Side Lunge with a Medicine Ball – Right Leg
  • Isometric Bulgarian Split Squat with Overhead Raise – Left Leg
  • Flow Side Lunge with a Medicine Ball – Left Leg
  • Bridge on a Medicine Ball
  • Birdie Lift


After this routine I did Abs Afterglow, it’s one of my favorites lately. I skipped on cardio cause both routines were long enough.


My Scores

1) 14, 15, 14, 13

2) 17, 18, 17, 16

3) 15, 14, 14, 13

4) 18, 18, 18, 17

5) 18, 17, 17, 17

6) 21, 21, 20, 18


You guys have been so amazing and so supportive I can’t thank you enough! Hugs to everyone :).

Since so many of you guys thought it was a good idea to have a Challenge Section on the site I’m am definitely going to create one. Now we just have to come up with different challenges every week – take it away guys what’s your suggestions?




PS – The name of this workout was inspired by the China Glaze nail polish I am wearing :).


Update – I am missing some scores on here, I threw away the paper :(, it was 4 rounds guys!!! This what I get for not paying attention!… Back again, had to dig through my trash to find my paper with scores, gonna write out the last round.

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  • Privet,Tati
    will it be okay if i’m doing another interval training for full body icluding Abs Afterglow?and tomorrow i’ll do Pool Party training with a little of jogging and stretching.On Friday i’m planning to rest:)

    • Hi sweetie πŸ™‚

      Of course it would be ok πŸ™‚

  • Christian Gieldanowski

    I’m amazed that you replay to each and every comments! I really admire your persistence and hard work!
    Gone do this WO this afternoon!
    Have a wonderful day all!

    • Thanks Christian !!!

      I definitely try, but lately I’ve noticed that I’ve missed a few, I hope nobody got mad. Β I always try to show people that I appreciate them and that’s why I reply πŸ™‚

  • Helena

    hi, Tati
    Great workout, looks like easy ,but is notΒ  is too hard!

    • Hi Helena,Β 

      This one is medium intensity :), you can definitely do it!

  • Samona

    Hi Tatianna

    I like this workout very much. Your workouts are never boring because they are always fresh. I showed my girlfriend your workouts because she go to the gym and the classes are always the same so very boring. She told me she tried your workout and is very sore. She hasn’t been sore at the gym for a long time. I think she hates me lol. Have a great day

    x SamonaΒ 

    • That is super cool Samona, yes I get bored so quickly and that’s why I always need to change workouts.

  • Mariasole Verdi

    hi Tatianne, i am going through the no sugar challenge i find out that i am not going to miss it as much. thought i was addicted πŸ™‚ . yesterday was my lower body day but had to skip due to a very busy day so today i did this plus s&m jane workout. hope i did not overtrain? just a question: as the summer is here i find myself willing to go for a bike ride every morning at 6.00 . it takes me about 45minutes between slopes and downhill. so when i come back home i do one of your routine. am i doing ok with this kind of workout plan? thankyouuu bye

    • That is awesome Mariasole, I don’t seem to miss sugar either, I think its’ because it’s summer.

  • Christian Gieldanowski

    Cool WO as usual!Β Here are my scores.
    1. 16,17,17,15 (with 2 3kg DB)
    2. 17,17,17,16 (with 2kg MB)
    3. 17,17,16,16
    4. 17,17,17,15
    6. 17,18,18,18

    Have a good afternoon/day all!

    P.S Love watching ur abs when u were doing Birdie Lift!

  • Hi Sabine,

    Wow I am so happy that you had finally rested!!! I know that feeling of overtraining, and it is very frustrating. I am glad you took 10 days off, cause 2 years without break its’ a lot. Let me know if you ever have any questions I will happily answer all of them πŸ™‚

  • ltwin

    Hello Sabine, I’m from Germany, too.. and your story reminds me of my own a little bit πŸ˜‰
    I discovered Tatianna 4 months ago and NEVER EVER will regret that I left all other fitness-gurus and pages πŸ˜‰ you know what I mean.. I’m so happy now and Tatianna’s approach is amazing!
    Where from Germany are you from? I’m from Bodensee πŸ˜‰
    Welcome to this amazing site and have fun doing workouts, recipies and REST DAYS πŸ˜€
    GrΓΌssle πŸ˜‰

    • Sabine_Germany

      Hey itwin,
      ich komme auch aus der NΓ€he vom Bodensee, ca. 20 km davon entfernt in Lindenberg i. AllgΓ€u.
      Woher bist du genau?
      GrΓΌssle zurΓΌck,

  • ltwin

    Dorogaya moya πŸ˜‰
    ya segodnya sdelala etu trenirowku yeeeeeaaahhh!! And I fell very well now!
    I did only 3 rounds (18 mins) – because I saw you wrote only 3 scores for each exercise and it was a very good excuse for me to do 3 rounds hehehe.. But it was ok, like I said, I wasn’t doing very well.
    But I’m sooo soooo happy now.. Tatinanna, you safed me πŸ˜‰
    Spasibo bolshoye
    zeluu i obnimau

    • Solnishko spasibo chto skazala, ya vchera vse na begu delala. Poshla v musorke otkopala svou bumagku a to u menya bloknot zasoryaetsy i potom ne mogu nichego najti. Vse otpisala πŸ™‚

  • Elena Kozlovsky

    This workout looked so easy and turned out to be so tough!. I always welcome new exercises you introduce every time. Thank you for this! You really are such a refreshing change from all other “same old” routines. Thank you, Tanechka!

    • You are very very welcome :), I am so happy you are loving my routines πŸ™‚

  • ltwin

    Really?? My parents live in Emmingen.. πŸ˜€
    nice to meet you here πŸ˜‰

  • Hi Sabine, my story is completely the same! I don’t visit bodyrock.tv anymore, coz believe me this blog is much much better. I am following Tatianna for more than half a year, I guess, and my results are much better than after bodyrock.tv, coz Tatianna’s approach is much more professional plus here are so many great beauty advices, recommendations on nutrition and positive vibes after all. Welcome here!

  • Isometric Bulgarian Split Squat with Overhead Raise R: 28, 33, 26, 28
    Flow Side Lunge with a Medicine Ball – R: 18, 18, 17, 16
    Isometric Bulgarian Split Squat with Overhead Raise L: 28, 28, 25, 26
    Flow Side Lunge with a Medicine Ball – L: 19, 19, 19, 19
    Bridge on Swiss Ball: 20, 28, 29, 35
    Birdie Lift: 15, 17, 17, 18

    Then Perfect Abs Afterglow in 18:27

    Wonderful workout – thanks!

    • Wow you did a lot of overhead raises! I usually try to slow down a bit with my movements

      • Yes – my heaviest hand weights are only 3kg so I think that is why. Saving up for some bigger ones which I’m sure will slow me down!

        • You know what you can do, you can get those huge gallons of water with handles, even though they are not super heavy but the water will create unevenness and will make it harder to lift up.

          • Nice idea, thanks!

  • midimidi

    okay this workout was my second day back after a four day break from sickness. I am still a little sick but it’s in my throat. I was hoping you could do a post about working out when you are getting over a cold and how to approach. anyway i used 12 lbs, wish i had 10lbs. the bootie lift is harder then it looks!
    20, 20, 20, 20 hard to say the least

  • jt

    I can totally relate to your story Sabine, and many of you girls here! It was so enlightening to read and then apply what Tatianna’s said in many articles!
    And there’s another thing too: you start to see a much healthier and “human” approach, and not feel guilty if you “miss a workout or two” (i’m talking about the post-Z era…), or if you can’t squeeze “30 reps” and just do 5 in 50 seconds… because you’re only human, you have certain fitness level and you have to keep PROPER FORM, not run like a maniac just to “score higher” and twist your body in a bad way… and you’re going to give your body a better burn if you feel every exercise, not barely passing through it…
    All the info here is so valuable, and Tati is so adorable and nice and genuine… i also got hooked immediately! πŸ™‚

  • Very cool workout, I really hope those overhead raises do something good with my arms.

    My scores:

    1) 13-9-10-10
    2) 15-16-16-16 (with balance ball because I do not have a medicine one yet)
    3) 10-10-7-9
    4) 14-15-16-14
    5) 11-14-12-14
    6) 16-15-14-14

    Have a nice day!

    • And of course after that I did the Abs afterglow but I did not use the timer because I dont know how to use the gymboss as a stopwatch πŸ˜›

  • KaviinKrumlov

    Hi Sabine, it’s funny you posted this I sent Tati a very similar email about form and slowing down and I had some of the same comments about Bodyrock. I am just getting back in shape after having a baby (4 months on Sunday πŸ˜‰ ) and I really love Tati’s approach. It’s sad about bodyrock but it’s great that we’ve all found lovingfit!

  • Gerri Lee Schafer

    good morning Tatianna,

    thought I’d give this one a go modified so as not to use my shoulder too much. I put on weighted gloves at 1 lb a piece, and just held a 10 lb medicine ball to my chest and twisted for the flow side lunges….just that extra 1 lb on each hand made the birdies interesting :))) I can feel my shoulder, but don’t think I strained it…. a whole week with no upper body WO…I’m going into push up withdrawals..lol

    I didn’t go super fast on the over head arm raises, but with only 1 lb on each hand, they did go faster, by the last round my legs were shaking, used a small step stool for elevation. Really squeezed my booty on the medicine ball bridges…like those

    1/ 25-23-22-3-22
    2/ 17-19-19-19
    3/ 22-24-24-23
    4/ 18-18-18-18
    5/ 20-20-20-21
    6/ 20-19-19-19

    finished with 4 rounds of
    20 arms in air sit ups – 20 heels to heaven/leg drop – 100 high knees

    it’s raining again today here :((((

    • I think it’s raining everywhere, it’s been raining here too almost every day.

  • Gwyneth

    I loved the isometric exercises in this workout. I think I went way too fast with my arms, though. I did the overhead presses with 8lb weights. I did the flow side lunge a little differently, too–not because I wanted to, but because I remembered it wrong:( Nothing too different. I just went all the way down to my toe with my Ugi ball instead of around my waist. I messed up on the Birdie’s too. Sheesh, not a good day for my brain I guess. I swear I watched the tutorial, I just was messing up today. I had my arms out for the Birdie, but I’d bring them up and in as I came up. I still felt my abs burning like crazy, though, so it was intense. I’m thinking I really need to get a medicine ball soon;) Thanks for the great workout.

    • Hi Gwyneth :),

      Yes you so need a medicine ball, I use it when I watch TV that way when you sit on it you have to use your abs to balance πŸ™‚

  • Hi everyone,
    Today is my first routine on this site. I will be following the intermidate plan with the suggestion Tatianna gave to Musin 2 months ago about adding Zuzanna’s (Zuzkalight workouts) on Thursdays.
    I did the routine this morning. Then use Abs Afterglow as my Cardio. I used an 8lb Dumbbell and a 6lb Jogi ball.
    1. 13-15-15-15
    2. 15-15-15-13
    3. 15-15-15-15
    4. 14-15-15-12
    5. 19-20-17-18
    6. 14-13-14-11
    Abs Afterglow: 15 minute total time, 15 reps each exercises. 30 reps will be too much for me, my stomach is my weakest link. Side Plank Mill killed me (my form was not good).
    Shout out to Janet, Gerri Lee, Vivi, Tee, Audra, Kendra, 1Ivana and Kate-cz. I’m glad to see you ladies here.
    Tati, you rock. Again thanks for answering my question.

    • Gerri Lee Schafer

      great to see you here too…these WO’s rock

    • Any time πŸ™‚

  • Tricia_W

    Hi Tatianna,

    Today is my first day trying out your workouts and I can’t wait! I was wondering though, for your lower body workouts, do you feel the exercises you do would increase the size of thighs?

    • Good question,

      Well they can it depends on what you are eating, if you have fat on your thighs then after the workouts you will notice that they got bigger but it’s because you are gaining a muscle on the inside but if you still have fat on there then it will look bigger.

  • Evaleen

    The Bulgarian split squats felt too advanced, so just stuck to regular ones… was still happy I could hold it for the whole interval though! And no ball for the bridges, just a six inch (or so) flat surface to elevate. Used two 10lb weights for the presses, and one of those for the side lunges.

    I didn’t write down my scores, but almost every interval was 13 reps (one or two more here and there). First round alone was 13 for everything… lol, does that make it my lucky or unlucky number today??? Anyway, followed with a 2 min break, then Abs Afterglow πŸ™‚ 18:13 for that, used a 10lb weight.

    Followed up with this workout with my egg white and oatmeal pancakes, but with blueberries this time– yumz!

    • Wow your post workout sounds yammyy!

  • jt

    Sooo I did this one yesterday and… was really tough!!! A different “kind of toughness” anyway. Those isometric contractions were great, they challenged my balance and burrrrrned so much! πŸ™‚
    I had to do the birdie lift with one leg at a time, very nice abs burn!!!
    I don’t have a medicine ball so I use a 3 kg dumbbell for the exercises and grab it as a ball :), but for the bridge, I did it with my heels on the floor and legs together (was so hard!!).
    I didn’t keep track of my reps because it’s my “re-introduction” week and I’m not in a spectacular status, but I can remember that I did around 10 as max on the first 2 exercises, sometimes less than that.

    BTW, I found the Flow side lunge exercise to be a bit tough on my knees (my knees have always SUCKED), it has something to do with the rotation movement with the weight, so be careful if your knees are delicate too πŸ™‚ In my case this might be a family thing, one of my aunts was simply sitting on a chair recently and when she stood up, one of her meniscus simply cracked, she has to get surgery πŸ™

    Have a nice day everyone!!!

    • Hi Jt πŸ™‚

      Please please please be careful with your knees, make sure you warm up good.

      • jt

        Thanks Tati, I hope I’m doing it right, I put a lot of emphasis on that part (from your warm up routine, the part you say you have to do until you hear no cracking, I do it like 10 or 12 times, sometimes there’s still a hardly audible crack aghhh). Maybe I need to take calcium..? They really suck!!! πŸ™ Last time I went for a run, on minute 15 I could have ran for longer, but my knees didn’t allow that, they started getting sore… yes… they’re that bad πŸ™

        • It sounds to me like you are lacking in protein, try adding more protein like little more red meat and fish. This use to happen to me as well.

          • jt

            Spot on… I hardly have any red meat or fish, mostly chicken (3 times a week) and eggs. Thank youuuuuuu again πŸ™‚ <3

  • KirryKaatje

    I’ve done this workout yesterday and I’m so sore today, haha! Those isometric moves are evil! I followed the workout with the abs routine and my abs are also quite sore today. Great workout; tough but lovely! My notebook with my score written inside is aaaaaaaal the way across the room covered by a grey sleeping cat, so lets just pretent my score was amazing. πŸ˜›

    Now I’m off to find a workout less ‘leggy focused’ or I won’t be able to help granny move house tomorrow. πŸ™‚


    • Ahh that is so sweet you help your granny πŸ™‚

  • Naomi/nabi

    Ouch! Those isometric split squats looked pretty easy, but the end result was that I couldn’t sit down without wincing for the next 3 days… πŸ™‚ Finished it off with Abs Afterglow workout, didn’t take the time.

    1) 19, ?, 12, 11 w 4+4 kg (in so much pain I forgot to count the 2nd round, and then, total breakdown)
    2) 18, 16, 16, 16
    3) 18, 11, 11, 10
    4) 19, 19, 17, 17
    5) 12, 15, 10, 12
    6) 12, 10, 12, 12

    I would just like to comment that these splits are excellent for people who have hit plateau doing other predominantly body-weight programs! The first time I did a 600 rep challenge (bodyweight) I could barely move for a week, but after a couple of years with this kind of training I barely get sore because my body adapted to these kind of exercises. I never thought I could get sore again doing bodyweight with only modest weight, but these splits have proved me wrong…

    • Ohh yeah splits are a great way to break through plateau!!! This type of training makes your muscles work harder.

  • Anastasia

    Hi Tatianna,
    Great workout, loved it! I have a quick question to you. I am planning on getting pregnant and was just wondering if you suggest any modifications of your workout during pregnancy. I am in a very good shape now following your workouts along on the advanced level, so I think I could continue doing your routines with the same level, am I right?

    • Hi Anastasia,

      I definitely DO NOT recommend these workouts during pregnancy it’s pretty high impact, not even in the early stages. But I do recommend you do power yoga 5 days a week, it will keep you in shape and you will be able to get back in shape very quickly.

      • Anastasia

        Thank you, Tatianna! I’ve never tried power yoga, but I really like pilates. Going to give it a try then

        • Pilates is good as well, it’s just yoga is also very much about the mind and the balance and I think it will be good for the baby πŸ™‚

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  • Love the way you dance after the final timer beeps! You are so cute! Thanks for this great workout Tati πŸ™‚

  • tough cookie

    Hi Tatianna,
    It’s been a while…but i did not quit working out!
    I just did this one and loved it!
    thank you!
    Seems like there are more and more enthousiasts with your site! Great! Keep it up!

  • I went back to the first routine ( June 18/12) I did on this site to compare my progress. I used a set of 10lb dumbbells and 12lb ball.
    Warm up: 10mins; Dynamic Stetching: 5mins; Ab Challenge.
    My scores for today Aug 31/12.
    1. 18-18-18-18
    2. 20-20-20-18
    3. 18-17-18-15
    4. 18-17-18-16
    5. 23-23-23-22
    6. 22-20-21-21
    Followed with 10 minutes of stair climbing for cardio and finished with 10 minutes of stretching.

  • After 5 days off (4 complete days off, then a short barefoot run yesterday, about 20 min), I decided on this one because you SAID it wouldn’t be that tough, but…it definitely was! Luckily it was short, though! I really want to try this one again though, because I think through a combination of factors I was not at peak performance mode (it was hot, I took 5 days off, I worked out in the morning rather than in the evening, so I didn’t have the energy stores I am used to, I drank some vodka last night and was dehydrated, yadda yadda). Sometimes, usually if I work out too early or too late my body has a hard time, and this was one of those times. It was like when I did HIIT for the first time ever and I used to have to pause because it was too much. Anyway, I did not stop, but just worked myself to a maximum in each interval that was reasonable. Those bulgarian iso split squats were HAAARD! And the flow squats weren’t on their own, but they were after the bulgarian squats, plus they kept the heart rate high. I stupidly thought 10lb weights wouldn’t be enough, so for the first round I used 12.5lb weights, so 25lbs total, but switched down to two 10lb weights in rounds 2-4. 10lb medicine ball.

    iso bulgarian split squat and shoulder raise L: 18-18-16-18
    flow side lunge w/med ball L: 16-14-11-11
    iso bulgarian split squat and shoulder raise R: 14-17-15-17flow side lunge w/med ball R: 14-13-11-10bridge on med ball: 20-18-21-19birdie lift: 17-16-15-15

    Also finished up week 2 of the Booty Challenge today! I was going to add on abs, but I was so wiped that I just let it go. Plus, I spent the afternoon helping friends move their theatre company, so I got some light cardio through that.

    Glad to be back! Thanks as always. I am sooo glad I took off all this time. I thought I would be strong and rip through this, but it doesn’t usually feel that way the first day back! But that’s okay. I like feeling myself grow. xoxo

    • Kendra you crack me up! I bet you are so fun to go out with :), I am glad you are back from your break!

      • πŸ™‚ Thanks Tatianna! Same for you, although it seems you bring fun wherever you are, you French-music-dancing-in-the-morning maniac! πŸ™‚

  • Petra

    I revisited this workout after a month and I was a bit slower this time. This was my first wkt after my recovery week so that may be the reason. Here are my scores:
    1. 15, 11,15,14 (10lb)
    2. 9, 10, 9,10 (10 lb)
    3. 12, 14, 11,14
    4. 9,9, 9,9
    5. 12, 10, 11, 14 (reg bridges)
    6. 9.5, 9, 10, 11(slow and controlled)

    Tati, I wanted to ask you which of your workouts focus on the front leg muscles. I feel that I mostly target the muscles in the back of upper leg, which have gotten very strong thanks to your excellent wkts. My chiropractor says that we can bounce quarters off:)) …I think balance is important, so please if you can direct me to wks that target the other areas that’d be greatly appreciated:). Perhaps, we can do another challenge…just suggesting..:))

  • DONE! Oh my god Tatianna , where did you find those bulgarian split squats! My quad’s are burning.
    Thank you ! great workout!

  • I did this one again tonight. Last time I did it I was not in peak form and I found it VERY hard. This time not as much–but it’s still a good one. It’s moderate, like you say, but has its moments of intensity. The first exercise really burns the leg, which gets the heart rate up too, and the side flow lunges keep that heart rate going. So it ends up being a pretty good metabolic workout as well. Towards the end I had to take one quick break in the bulgarian lunges. I also found my shoulder presses going faster, as if I could make the interval faster by doing so. πŸ™‚

    iso bulgarian spilt squat with overhead raise L: 18-17-16-16
    flow side lunge L: 16-16-15-15
    iso bulgarian spilt squat with overhead raise R: 16-17-18-16
    flow side lunge R: 15-16-15-15
    bridges on ball: 19-17-17-16
    birdie lift: 19-21-21-20

    Decided against extra cardio today, but I did do Fifth Element Abs afterwards, and I feel great! Not feeling well this morning, but I’m hoping it will be remedied by some good sleep tonight.

    • Yes, if you’ve don the Fifth Element Abs then you won’t be needing an extra cardio anyway, that would be too much.

  • Mary Lou

    A good one! Ended up doing knee hugs for the last one as they were really tough to do without arching the back, and I forgot about the single leg version. Did some extra ab work after though.

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  • Carmen Parara

    I am sweating And it feels wonderful! My reps were very constant
    16 16 15 16
    13 12 12 12
    16 16 15 16
    13 13 12 13
    12 13 13 13
    15 14 12 12