Get Your Perfect Body Workout

Apr 12, 2012 by

Lower Body Workout

 

Hello my beautiful creatures :) ,

I have another lower body workout routine for you. Since we are preparing for the summer we should all do 10-15 minutes of cardio after our workouts, this will really help us to get that super lean look ( for those of you who wants it of course ). But as you already know just working out is not enough, proper nutrition is definitely 80% of your results ( notice how I don’t use the word diet, cause I don’t like that word, the first 3 letters spell out death, LOL ).

For this routine I was using my 40 lbs VersaFit bag from Power Systems ( don’t worry if you don’t have this equipment you can just use a backpack and stuff it with heavy things, but be careful ), I was also using a pair of dumbbells 10 lbs each, and my timer Gymboss Max :) .

Make sure you watch the workout explanation video, because exercises can look different on camera and in that part of the video I go over the proper form and what you should be feeling during every exercise, also what you should not be doing during each exercise.

 

Get Your Perfect Body Workout Video

 

 

Workout Explanation

 

Something that I’m sure I don’t have to remind you but I will anyway – do your warm-up. After a good warm-up you should never feel cracking in your knees and joints.
Another thing that I love to remind you every workout is – Proper Exercise Form is always more important then speed ( watch that hump on your back ).
The intervals I picked for this routine are long, if you feel they are too long for you then feel free to adjust them to your own level, but I think you should give it a try with the longer intervals ;) .

Set your timer for 2 intervals, first interval is your rest time 15 seconds, second interval is your max effort interval 1 minute and 15 seconds, for the total of 24 rounds. There is 8 exercises total ( counting that some of them are done on both sides ) and you will go through the following sequence 3 times.

  • Weighted Diagonal Back Lunge Right Leg ( watch the workout recap part of the video for proper explanation
  • Side Lunge Using Dumbbells Right Leg
  • Weighted Diagonal Back Lunge Left Leg
  • Side Lunge Using Dumbbells Left Leg
  • Dead Lift Right Leg
  • Cook Lift Right Leg
  • Dead Lift Left Leg
  • Cook Lift Left Leg

 

Here is a video explanation on how properly do the ” Cook Lift “, this exercise is seriously awesome for isolating that lower part of the booty and thighs.

 

 

My scores

1) 24, 22, 21

2) 19, 18, 18

3) 23, 21, 21

4) 18, 18, 17

5) 18, 19, 16

6) 25, 25, 25

7) 17, 16, 15

8) 24, 25, 25

 

Nutrition Tip

 

Today’s nutrition tip is – cut down on eating at night time. Especially 4-6 hours before bed time. This tip will really help you to slim down fast. Most people gain weight just because they eat at night. The best thing to do is to go to bed on a completely empty stomach, in a fasted state. This will help in a release of a youth hormone that our body produces on it’s own. With age the production of this hormone decreases and we have to work harder to make our body release this hormone. There are a few things we can do to insure the release of HGH, 1) Go to bed on a fasted state. 2) Always get at least 7-8 hours of sleep. 3) Train with high intensity.

If you feel very hungry, then you can have a cup of hot tea, but trust me in a few weeks your body will get use to not eating at night and you won’t even be hungry anymore.

 

Have Fun With Your Workout!

 


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  • WorkItOutYourself

    Miss crazy-pants :) , this looks like such a nice workout. I may change the intervals, depending on how much time I have.
    I hope you get more viewers, I have been advertising you :P .
    You are such a thorough trainer and I love that. Please stay true to your self, there are plenty of “fitness” websites trying to attract viewers through sexual imagery. You look so healthy and you promote a healthy way of exercising. Don’t change that, ever ! Women need good role models like you. You are a little gem :) .
    Also I noticed that most of the times you wear 2 bras. I really recommend the Moving Comfort bras, they are really supportive and most of them pretty cute. I know you’re looking for a good price ( I am too :) ), so if you go on their website they always have some of them on sales and also sierratrading.com has really good sales all the time. Crazy colors, but who cares if they’re half price :D . They are not paying me to advertise them, I have been using their bras for some years now and compared to all the other brands I have tried, they are still the best out there.
    You’ll hear from me again, after I “punish” myself with this workout :) .

    • http://www.lovingfit.com Tatianna

      You are so adorable Work It :) , I will check out those bras.  I usually wear two to make it a bit more funky looking, but also most of them don’t hold so well either, I don’t like to feel my boobs move when I workout cause it makes me super uncomfortable.  I’m gonna check out Moving Comfort bras, I just hope nothing will be moving lol :) .

      Thank you so much for spreading the word, I really appreciate this so much, I’ve notice there has been more and more people visiting, I think it’s because you have been helping me out. 

      I’m definitely gonna stay true to my self, sometimes I get those weird comments on youtube telling me that in order for me to be successful I have to wear less clothes, but I don’t agree with that.  I want to to be known for my creativity, definitely not for being naked.  

      Thank you for your support girlie, you’re awesome :)

      • Abi

        I used to follow bodyrock, but I just can’t take it anymore.  There is a certain image portrayed and the focus is to zoom in on certain body parts, which in turn destroys a person’s dignity and cheapens them.  Drives me crazy.  Thanks for your style of presentation.  

        • http://www.lovingfit.com Tatianna

          Hi Abi :) , 

          I am glad that you like my style :) , I try my best to be creative and informative at the same time.  And I definitely like to focus on exercise in my videos :)

      • WorkItOutYourself

        I know exactly what you mean when you say you don’t like feeling them moving :D . Over the past year or so, because of the workouts, I lost body fat and my bra size dropped almost 2 cups. It is SO MUCH BETTER. For real. I don’t know how other women want bigger boobs, it is so much better with smaller ones. They weren’t huge before, but they were heavy and even with the best sport bra I could still feel them bouncing when I was jumping and honestly I avoided jumping for most my life because of that. 
        I had to buy new bras, normal ones and sport bras. With these Moving Comfort ones, they “girls” are  strapped down and stay there securely :D . The straps on Moving Comfort are rigid, not stretchy, I like that. You just have to get your size right. Even amazon.com has them for good prices. Now, I can tell you from my own experience that the Alexis model, even though it’s advertised for high-impact, I don’t think it’s the best for jumping activities. But the Vixen and Juno ( have these models too ) are really good.
        I am glad there are more people coming over here. :) I know it takes a long time and effort to keep up a website. Slowly but surely you’ll get more viewers, I am positive about this, because you offer quality, educated advice and yes ! you have clothes on :) and we get to see how actually the exercise is done. I am not embarrassed at all to share your website or to watch your videos with other people around, including the kids. It’s all done with decency, so kudoz to your husband as well, because he’s the one filming :) .
        You’re welcome, Tatianna ! I think girls should support each other, we need good role models out there, women that are strong because they are real woman, intelligent, authentic and they are much more than a body. You definitely got my full support !

        • http://www.lovingfit.com Tatianna

          Ahh Work It you are always so sweet :) .  You know every morning I wake up and meet more and more wonderful people like you, sometimes I feel like I am dreaming.  I definitely love writing the blog, yes as you said it is a lot of work, hours and hours a day sometimes, but I love it so much that I don’t notice the time. 

          I’m definitely gonna try some moving comfort bras, I also did loose about a size my boobs, maybe a bit more but it’s part of having lower body fat, so I try not to think about it.

  • Mariasole Verdi

    hello tatianna great workout as usual. i have a question about cardio. i usually use to do about 12 minutes of skipping rope before the routine so my body is quite warm and prepared to do the exercises. i was wondering if i should repeat it after having completed your workout to get the more benefits of fat burning. this is how i do it: i start with a light stretch, then follows 12 minutes skipping rope and then your workout and again at the end stretching. am i doing something wrong? thanks very much for your reply! love your pants!

    • http://www.lovingfit.com Tatianna

      Hi Mariasole :)

      Yes you are doing a bit much, that will make you loose muscle.  Don’t do the jump rope for too long before the workout, 5 minutes is enough, after just warm-up your joints.  Save the stretching for after the workout.  If your goal is to build muscle, then 10-15 minutes is perfect only after the workout.  

      If you do cardio before the workout then you are using up the muscle energy on cardio and when you begin strength training your muscles will not work to their full potential. 

      • Mariasole Verdi

        thanks i also had the feeling i was overdoing cause i was tired before starting the wo routine. i appreciate your being professional and paying attention to your viewers. i also feel not in a hurry and keep in mind the form in my wo. thats really great. thankyouuu

        • http://www.lovingfit.com Tatianna

          Anytime Marlasole :)

          Always let me know if you have any questions :)

  • Shrm80

    Thanks again Tatianna! Great w.o. as usual : )

    • http://www.lovingfit.com Tatianna

      You’re welcome :)

  • http://www.lovingfit.com Tatianna

    Hi Simona :) ,

    I am glad you found me as well, and I promise you my clothes will always stay on!  

    I get my pants on ebay, that is my absolute favorite place to shop.  In the search bar you just type ” Women’s leggings ” and it will give you all kind of results.  I just bough a few more pairs, can’t wait for them to get here :) .

    The way you can do your cardio is so many ways for example jump rope is a very popular way, I also mix jump rope and mountain climbers, or pick any 5-10 easy bodyweight exercises and do them let’s say 10-15 reps in a circuit manner.  This will raise your heart beat just enough, but it will be fairly simple to do for 10-15 minutes.

  • Vivi

    Loving your website more each time I visit! Today I need to work my upper body, but I’m really looking forward to doing this workout. I did Total Fat Loss Mania yesterday. Going to that page in a minute to post my scores. :)

    • http://www.lovingfit.com Tatianna

      This one was fun :) , the intervals were longer but it’s good to switch things up :)

  • ltwin

    Tatianna, I did this one!!! Feeling GREAT and already sore! Popa bolit ;) Spasibo boljschoje!
    Ja video tozhe posmotrela pro sekret otnoshenii s ljudmi: o4enj ponrawilosj!!! Wy MOLODETS!
    Spasibo wam za wsjö!
    Privetiki is germanii..
    i mnogo positivo ;)

    • http://www.lovingfit.com Tatianna

      Spasibo dorogaya :) , ochen rada chot mogu bit poleznoj :)

  • sarroz21

    Tatianna,
    I did this workout with my friend after hiking all day at work and my a$$ hurts! Lol we renamed the cook lift to “the wolf in sheeps clothing” because in the video it looks so easy, but it hurt sooooo bad! ha ha ha

    • http://www.lovingfit.com Tatianna

      Ha Ha Ha, I like that name!  I’m glad I embedded that video, cause the guy really explains it well, and I love how it gets the lower part of the booty ( the hardest one to isolate ).

  • WorkItOutYourself

    I did it ! I changed the times though, to 15 sec with 1 minutes. I added a paper plate for the lunges to increase the difficulty somehow, because I used less weight.
    Tomorrow I have to do an upper body one. Like really have to .

    • http://www.lovingfit.com Tatianna

      Yay!  You know what I do sometimes to increase the challenge, I add a balance disc for lunges, and one leg squats, it takes it to a whole new level of difficult !

      • WorkItOutYourself

        What is a balance disc ? :)

        • http://www.lovingfit.com Tatianna

          I have a post about it, I love this little thing http://www.lovingfit.com/fitness/balance-disc-and-how-to-use-it/

          • WorkItOutYourself

            oh wow…I didn’t even know about this little thing. Thanks for sharing !

          • http://www.lovingfit.com Tatianna

            That’s why I’m here :) , there is so much cool equipment out there it’s crazy, you know what’ I’ve been thinking about, but not sure if I want to invest the money, have you heard of the Tower?

          • WorkItOutYourself

            I am not so sure I know what it is… I have a Power Tower from Gold’s Gym and there are a lot of exercises you can do on it ( pull ups, deficit push ups, inverted body rows, dips,knee lifts and whatever else one may think of ). Is it something like that ? This one was around 100 bucks and it’s really sturdy so I thought it was a pretty good investment for the price .

          • http://www.lovingfit.com Tatianna

            That sounds great!  The one I was talking about hangs on the door and has different pullies, it runs about 150 dollars.  It looks interesting. 

          • WorkItOutYourself

            Let me show you which one I got http://www.amazon.com/Weider-WEBE0914-200-Power-Tower/dp/B000M2AHRM/ref=sr_1_1?ie=UTF8&qid=1334360790&sr=8-1 . I actually got it from the Gold’s Gym website, it was on sale at the time, so it came cheaper than on amazon. Walmart used to have it too, cheaper as well. It is really sturdy, but you must put it somewhere with a ceiling at least 8 feet high.
            A friend of mine has one of those that you put on the door frame and it damages the door frame. Unless you have a really solid door or you don’t mind the dents…

          • http://www.lovingfit.com Tatianna

            Ahh, that takes a lot of space, the one I was talking about is this one http://www.amazon.com/Body-Jake-Full-Body-Exercise-Sports/dp/B0037TRMXY/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1334361279&sr=1-1

  • http://www.lovingfit.com Tatianna

    Hi Jeff, 

    Nice to meet you :) , you can substitute the bag that I have with just a regular backpack and sand :) .

  • Ellen65

    Hi Tatianna. Amazing site. This is my first time visiting. I am impressed with your detailed instructions on form. I am going to do this workout tomorrow.  Thanks. 

    • http://www.lovingfit.com Tatianna

      Hi Ellen :) ,

      Nice to meet you welcome to Loving Fit :)

  • http://twitter.com/shvrngrl Shvrngrl

    Hi Tatianna,  Thank you so much for this site.  I love how you separate the workouts into upper, lower, and abs.  I was using another site that didn’t do this and suggested working out 5 days a week with HIIT and I my body wasn’t recovering well and I felt exhausted. 
       I did watch the tutorial and noticed you said we should work out four days a week.  Do you mean only do 4 days of HIIT or any type of workout.  I am in training for a half marathon and am refocusing my workouts on my runs alternating with your strength intervals and yoga to total 5-6 days per week.  I’m sure my body will tell me, but would you think this is too much? 

    • http://www.lovingfit.com Tatianna

      Wow, that is way too much of working out.  Our bodies can’t recover that fast, you’re lucky you haven’t gotten injured.  You can do 2 HIIT workouts a week, but far apart not one after the other.  It takes our system a while to recover from that type of training because it taxes the system a lot.  You can do one HIIT in the beginning of the week and one more at the end.  

      Definitely listen to your body, if you are already training for marathon and doing yoga, then I suggest you only do one HIIT per week, otherwise you will have a very hard time during your marathon.  Also two days before the marathon, take 2 full days off.  The only time you can train 5 days a week if you are either getting ready for a competition or a marathon, then after you have to go back to 4 days a week and take a little break.  I also suggest to take 5 days off every 6 weeks, this will help your body recover fully and develop muscle.

  • Jenny the Swede

    I strained my upper inner thigh. I can only feel it during diagonal lunges. I warmed up, but I guess it wasn’t long enough. Despite this, it was a GREAT workout, Tatianna! You know I keep coming back. :)

    • http://www.lovingfit.com Tatianna

      Jenny, you have to be careful, you only have one body in this life time.  Don’t push it if you feel the pain, trust me I use to be like that too, no matter the pain I still pushed and then my back snapped, it took me a year to recover.  I hope your thigh feels better :)

      • Jenny the Swede

        Yes, I have to take it easy now and let the strain heal. It’s okay, not too ouch pain. I’ve been pushing over the years, I can relate to that! Thank you for caring.

        • http://www.lovingfit.com Tatianna

          :) I always care for my trainees :)

          Hugs

  • http://www.lovingfit.com Tatianna

    Hi there :) ,

    Glad you like my routines, welcome to Loving Fit :) .  Let me know if you ever have any questions :) .

  • Jennifer James

    Hello Tatianna, its me again lol. I love the workout! I love the fact that you explain each workout exercise to detail for proper form. I think you are excellent and very professional! My thighs are on fire right lol. Thank you.

    • http://www.lovingfit.com Tatianna

      Hi Jennifer :) ,

      You are very welcome :) , I love to explain things well because I thinks it helps people understand what they are suppose to feel during each exercise.  Cause seeing it it’s tricky, explanation really helps :) .

  • Pingback: Sexy Arms For The Summer Workout : @LovingFit.com

  • AlishisPhillips

    I am the WORST about eating before bed.  I am a fan of wine and cheese…Gotta cut that out, because I also want that HCG to go to work!  

    • http://www.lovingfit.com Tatianna

      Yeah I use to be like that too, I also noticed when I eat before bed I gain weight quickly, but if I don’t I loose the weight pretty quickly. 

  • AlishisPhillips

    Ok, tonight is the night where I don’t eat before bed…looks like I’ll be going to bed at like…um 9pm! :)
    I did this workout today, and am SO sore.  My scores:
    17  12  13

    15  15  12

    15  14  13

    16  ?  12  (I was so focused on form, I lost count)

    ?  9  7  (I was so focused on BALANCE, I lost count!…sheesh! These dead lifts are tough!)

    27  22  25

    8  9  7  

    25  22  24

    Tomorrow is a rest day for me.  Still, I’ll take my dog for a jog and enjoy some activity that way.  Enjoy everyone! This is a good one!!

    • http://www.lovingfit.com Tatianna

      Hi Alishis :) , it’s good that you focused on form and balance, for me the deadlifts were also tough to balance.

  • AlishisPhillips

    I hear ya Somona!  Was an avid BR as well.  Things changed, and I no longer fit into that community.  I found Tatianna’s blog by just searching youtube, and at first (like the first 30 seconds) I was a bit disappointed (sorry Tatianna, I’m just being honest) but my goodness, this site is amazing!  I have learned so much about nutrition, form, warming up, stretching, muscle behavior…I am amazed at her knowledge and her prompness in answering questions.  I’m glad you found her too :)

    • http://www.lovingfit.com Tatianna

      :) Alishis, don’t worry I won’t ever get mad at you for stating your opinion.  

      I only moderate comments for the first time visitors to make sure there is no spam, cause sometimes bots will just automatically leave comments and spam links attached to them and that gives the site bad ratings, but once I know it’s a real person  I add everyone to whitelist.  Sometimes certain IP’s are blocked on the servers and those I can’t do much about, I have to keep approving them over and over.

      I love hearing everyone’s feedback and opinions, and I encourage free speech. 

  • https://twitter.com/LaPantera507 Elizabeth_Pty507

    Omg, I can’t wait to do this routine!!! And check those pants…  Love them!!

    • http://www.lovingfit.com Tatianna

      Thank you Elizabeth, I just got them in black also, they are cool looking I just love them.  And I have another pair of crazy pants in the waiting :) .

      • https://twitter.com/LaPantera507 Elizabeth_Pty507

        That’s so cool!!!! I can’t wait to see the crazy ones!! Haha!! :)

  • Anastasia

    OMG, I am so sweaty. My scores are:
    1) 29-26-25
    2) 22-19-21
    3) 25-24-22
    4) 18-17-16
    5) 22-21-22
    6) 42-42-43
    7) 22-22-22
    8) 43-46-44
    Going to finish it up with 9 mins of run now. 
    Tatianna, what’s your opinion about running after your workouts? I am not a big fan of running, but decided to join my bf to try running from 0 to 5 km in 8 weeks (30 mins run). As you say running eats muscles (definitely won’t like this to happen), what about moderate running (up to 3 times a week and not more than 30 mins)?

    • http://www.lovingfit.com Tatianna

      Hi Anastasia :) , 

      Running is perfect after a workout as long as it’s very very moderate, but don’t do it for longer then 15 minutes, 30 min is too much.

      • Anastasia

        Hi Tatianna,

        That’s what I thought myself. Thank you for your answer! Just a quick question about milk and milk products. Where did you read the information about the link between milk and cancer cells? I really like all milk products, including cheese and Russian tvorog. So, it’s hard for me to imagine that our Russian ancestors did something wrong for centuries (you know very well that Russian cuisine has many dishes using milk and its products). 

        • Anastasia

          P.S. My bum hurts so much today after yesterday workout :D

          • http://www.lovingfit.com Tatianna

            :) Nice!

        • http://www.lovingfit.com Tatianna

          Hi Anastasia, 

          Usually I read a lot of different articles and lot’s of research, there is a lot of information but the problem with dairy is that it gets promoted by the economy as “healthy” because of the profits they make. Tvorog I also like but I very rarely eat it now days, only if I’m trying to gain a bit more muscle.  The good thing is that you can have goat dairy because it’s different structure it get’s processed differently by our body.

          • Anastasia

            Yes, I understand what you mean. I try to eat only organic milk and its products because of different hormones and corn they give to cows (f.ex. in USA). Unfortunately I haven’t seen goat milk here in Denmark, but goat cheese is available :)  

          • http://www.lovingfit.com Tatianna

            Goat cheese is really good for you :) , I actually eat it almost every day!

          • Anastasia

            Hi again Tatianna,
            I found a good article regarding our conversation about danger of milk http://blogs.mercola.com/sites/vitalvotes/archive/2007/03/20/New-Danger-Associated-With-Drinking-Ordinary-Milk.aspx
            You’re right, it’s all about heated or pasteurized milk. On the other hand, they say that raw cow milk is actually good for you (but hard to find). Then I was wondering, what about whey protein powder that you use? Is it whey, right? Then it´s made of cheese products and is probably also heated… Your comments, please :)

          • http://www.lovingfit.com Tatianna

            Hi Anastasia,

            Well I wouldn’t even drink raw cow’s milk only goat milk.  The whey protein powder get’s filtered specifically that only the protein is left ( that is what they say ), but for the past few weeks I’ve been rethinking my outlook on whey as well.  It’s promoted by the fitness industry as the best quality protein you can find and the highest value of protein for the human body ( higher than steak ).  I’ve done a lot of research about this and I am very very conflicted about the things that I’ve studied in my Fitness Guide being true.  So personally I wouldn’t say that it’s better than real food, just last week I’ve wrote an article on a different fitness blog about whey protein ( and my latest thoughts about it ).  You can check it out here: http://evilcyber.com/supplements/do-you-need-protein-powder-to-build-muscle/

          • Anastasia

            Thank you very much, Tatianna, this was very informative and helpful! From now on I’ll try to focus on eating more from  real protein sources instead of whey protein

          • http://www.lovingfit.com Tatianna

            Yes I’ve decided to do so as well, I’m going to make a post about it here on the blog to see what others think about it. 

  • Mirta16

    ??????, ??????! ? ??? ?? ???? ????????? 1% ?? 2-3 ???? ?? ??? – ?? ????????????? ??? ???? ?????? :)

    • http://www.lovingfit.com Tatianna

      Ogromnij privetik :)

      Da kefir luchshe voobche ne pit eto molochnoe ochen vrednoe i osobenno pered snom. Luchshe vsego goryachij chaj :) .

  • http://www.lovingfit.com Tatianna

    Hi sweetie, just use a backpack and fill it with something heavy :)

  • Daybelis2393

    I loved this as always, I noticed my scores were much lower thanyours but I just really focused on form, and made sure I felt the burn. After all 3 rounds, I repeated it once more using only my bodyweight just to wrap it all up lol. I also did 15 min cardio. Here are my scores:
    1) 17,18,16
    2)13,14,14
    3)17,17,16
    4)13,13,12
    5)12,11,10
    6)21,19,20
    7)12,11,10
    8)22,20,20

    • http://www.lovingfit.com Tatianna

      Thank you for sharing love :)

  • KirryKaatje

    So weird. I needed a lower body workout for today, so I instinctly clicked on this one and there you are explaining why 5-6 times of training per week is really too much. Halleluja!
    I have been working out 5 times a week for 2 years now and to be honest.. The last 3 months I have been feeling like I’m doing too much, but I didn’t know whether I was being demotivated, slacking or just feeling overtrained and tired. And the last 3 weeks it felt like I wasn’t having fun anymore. That’s a bad sign right? Like it became a task I needed to do. So, last week I decided to listen to my body and start training 4 times a week, maybe even 3 times when I’m tired from my job that requires a lot of energy.

    It’s like I’m send to this post on the exact time I needed it. I’m so happy you’re saying this. I have been Bodyrocking for 2 years now, and their philosophy is: 5 times a week with 2 resting days in the weekend. I couldn’t keep up and my body suffered. I felt bad, like I was slacking when I took a rest day in between, like a wednesday. From there my mental beatdowns began.

    Then Marilyn, my friend, showed me your site and I have dropped BR like a bad habbit to do your workouts and I feel so much more at ease, so much ‘saver’, does that sound weird? Maybe, but hearing you explain stuff, be totally honest with everything around exercise feels like I’m in this place where I know it’s right.

    So, I won’t be feeling bad or guilty for exercising 3 or 4 times a week anymore. It won’t be feeling like I’m not giving my all, like I’m not chasing goals, and I hope I find my balance again, because I felt like I’ve lost it and it worried me. I was afraid the guilt for not working out 5-6 times a week would create some sort of obsession or bad addiction. I was afraid I would create a problem consering working out. That’s insane right and not healthy. Now I can let this go and focus on form & fun! It feels like a weight has been lifted, heh, that sounds ironic.

    It’s a long post, but I had to write this, to tell you how your website can influence someone to the better, and to myself to realise I’m not a complete tard, hehe!

    You’re the best Tati, I hope your community will grow, so you can inspire more. Xx

    Right! Enough sobbing! Where is my notebook. This is day one of my new week! Lets workout and have fun!

    • Daybelis2393

      Glad you joined too:) I was in the same situation and it was ultimately going to cause us both an injury. Believe me with a good diet and working hard 4 days a week, it is more than enough. Working out 5 days out of the week is just too much, the body slowly gives up on us!

      • KirryKaatje

         Thanks for your reply. My body was idd slowy saying: ‘Come on!! Too much!” :)

    • http://www.lovingfit.com Tatianna

      Yes 5 days a week is way too much, especially when we train as intense as we do.  Only people who don’t train that hard or complete beginners can do 5 days a week but they still have to supervised by a trainer when they do that, because a trainer can adjust the load. 5 days is very taxing, not only on our body but our nervous system as well.  

      Usually the first sign of overtraining is the loss of motivation, the second sign is a constant soreness of the body, mood swings, or just being in a bad mood for a while, then the occasional muscle twitches, back pain and then if we still keep pushing our self we get joint damage or hernia.  If we don’t take a break our body will take it for us, so I am glad you are cutting down now on training.  

      It’s all about the quality, if you put in good solid 4 days of quality training, that is all you need :)

      • KirryKaatje

         Thanks for your answer. :) I’m definitely sticking to my 4 days. :)

        My score for today using 2 4kg dumbells and my 10 kg kettlebel!

        1- 18, 16, 17
        2- 15, 15, 14
        3- 17, 16, 15
        4- 16, 17, 16
        5- 20, 20, 14
        6- 24, 26, 27
        7- 21, 21, 18
        8- 28, 27, 28

      • http://evilcyber.com/ Evilcyber

        Exactly. Quality over quantitiy.

        • http://www.lovingfit.com Tatianna

          Hey Evil C, so happy to see you stop by :)

  • starlikethee

    This was my second workout that I did from this site and I totally loved it! 
    I used my 20kg sandbag and 4kg dumbells:

    1) 21, 17, 13
    2) 16, 13, 10
    3) 17, 14, 13
    4) 16, 13, 11
    5) 16, 9, 9
    6) 16, 15, 15
    7) 12, 10, 9
    8) 15, 15, 15

    Have a nice day Tatianna!

    • http://www.lovingfit.com Tatianna

      You are very welcome :) , thank you so much for sharing 

      Have a great Sunday!

  • Ellen65

    I love this workout! I did this one again yesterday for the third time. I can’t get enough of it. It hits all the right places. My butt has never looked so good! Thanks for everything Tatianna.

  • Christian Gieldanowski

    I love this WO as always.
    Here are my scores.
    1) 18,19,19
    2)19,19,19
    3)20,20,19
    4)19,18,18
    5)21,21,20
    624,25,25
    7)21,21,20
    8)24,25,25

    Love the cook lift, i’m sure gone feel it tomorrow!
    Have a wonderful day!

  • Jeanne

    Hello Tatianna. I have been browsing your website really quietely for the past week, and I have to say: I love it. I did Jillian Michaels’ Body Revolution and have been looking for another challenge. I must admit, I looked at the videos and didn’t dare to do them, but it is amazing what our bodies are capable of and how our minds can sometimes block the effort. After some abs routines of yours, I finally tried this workout today. It was challenging but doable! So, now I am all excited about the upper body workout tomorrow! I think I will stick to this sytem for a while since I want to gain more strength. I have a good deal of equipment at home but still want to get some more, there are so many fun things out there and so many excercises one can do, it is all very tempting!Thank you very much for encouraging videos and very interesting information about nutrition, you do a great job!

    • http://www.lovingfit.com Tatianna

      Hi Jeanne,

      I am very happy you liked my workouts, I just like the idea of making working out fun, as fun as possible that is :) . Let me know if you have any questions :) )

  • midimidi

    hi tati! i did this one today and was so unmotivated i didn’t even right down scores or the workout just kept the page up as I did it. it was just the right sweat that I needed.

    • http://www.lovingfit.com Tatianna

      Hey sweetie, it’s normal. We all have these kind of days, I had one today, barely pulled through a workout. But it’s OK to feel like that once in a while, a lot of time we feel like that when we are emotionally or physically tired and need a little break or quiet time.

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

    Did this workout tonight, and my butt will feel it tomorrow, I know!

    Before I post my scores, I just want to say, Tatianna, I am soooo grateful we have you and your amazing website/blog out here in the interwebz for all of us to use. Your workouts are all sooooo amazing and DAMN are they specific! You are a wealth of information and you shine in every possible way. You really and truly give us sooo much of yourself and it must be tiring, but know that it makes for the most amazing, fun, interesting, uplifting place to “visit.” I trust you more than any other trainer or beauty expert I know! And you make yourself a friend to each and every one of us. Don’t know what I’d do without you! Thank you thank you thank you! :)
    35lb sandbag. 2 10lb dumbbells. diagonal back lunge L: 24-22-21side lunge and curl L: 19-20-20diagonal back lunge R: 22-22-22side lunge and curl R: 22-21-20deadlift L: 19-18-18cook lift L: 26-26-32deadlift R: 20-19-19cook lift R: 33-36-38
    Finished with Abs Inferno for an awesome night! Will do the upper body component to this one tomorrow. Saving the short ones for later in the week when I have less time.

    • http://www.lovingfit.com Tatianna

      Kendra,

      Thank you so much for your kindness. I feel the same way about all of you guys, what would I do without my lovelies :) . It’s a pleasure to wake up every morning and read your scores and comments :) ), thank you for loving to be fit with me :)

      Hugs

  • Zivenaberry

    What a killer workout! My scores were very similar to yours. I had planned to do an ab workout after, but I got a call from my son’s school that he had a fever and I needed to go get him. I’ll do a light/moderate ab workout tomorrow as part of an active rest day instead.

    • http://www.lovingfit.com Tatianna

      Sounds like a great plan!

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

    Back in the game again after a so so time last week. I finished this about an hour ago; working out in the evening is not my thing. I did the good posture challenge earlier in the morning before heading to work.
    Warm Up: 10 mins; Week 2 of RFBC 80 reps bridges.
    1. 23-18-20 (30lb sand bag)
    2. 16-17-14 (8lb DB)
    3. 20-17-17 (30lb sand bag)
    4. 18-15-16 (8lb DB)
    5. 28-23-18 (30lb sand bag)
    6. 20-19-19
    7. 22-24-20 (30lb sand bag)
    8. 19-19-20
    For part 2 of RFBC, I completed just 2 rounds of both. For my cardio I did the inituitive challenge; and as always finished with 10 minutes of stretching.
    I’m looking forward to putting in another 6 weeks of working out hard.

  • http://www.facebook.com/profile.php?id=756586587 Estefania Puigdemont

    OMG Tatianna, I thought I didn’t make it, my legs were shaking like leaves when I finished it! I’m just starting spliting routines, I don’t think I’m going to be able to walk tomorrow without pain lol

  • http://www.facebook.com/people/Tessu-Croft/100003771226654 Tessu Croft

    My w/o of the day! I really liked this one! Even it´s a bit longer w/o, the time just flew. =D I used only two 4 kg dumbbels for the weighted exercises; lately I have been doing mostly fullbody w/o´s, but for now on, I´ll do at least one lower and one upper body w/o per week. The cook lift was so awesome! A tiny little movement, but a huge effectiveness! I also started this week the bum&thighs of steel challenge; see you, awesome butt, at the end of January! =D