Hot Bod Workout

Nov 4, 2011 by

Interval Training Workout


Hi, everyone 🙂

Today’s workout was 18 minutes long, interval training routine. I was focusing on building muscle so the amount of repetitions weren’t as important as the quality of the movement it self. To build muscle the exercise should be hard enough where you are able to perform 6 – 10 reps, with the last 2 reps being extremely challenging. So I tried to make sure all of my reps for each exercise didn’t exceed 10, that’s why I added more pulses on the squats and lunges and did every exercise much more slowly to create that challenge.

In this workout I placed a great tension on butt, shoulders, triceps and obliques.

Since this routine was only 18 minutes long, I added 12 more minutes of jump rope skipping in combination with myostatic crunch ( as my moderate cardio, ). I set my timer Gymboss Max for 2 intervals 30 seconds and just went back and forth between skipping and myostatic crunch.


Hot Bod Workout Video



Workout Recap & Beginner Variations

Workout Explanation

In this workout I was using my 8 lb medicine ball, and my Gymboss Maxtimer.

Set your timer Gymboss Max for 2 intervals of 10 seconds rest and 45 seconds maximum effort, for the total of 20 rounds. There is 5 exercises in this routine, and you will go though them 4 times.

  • Squat & Jump Combo ( every squat has 3 pulses, every time you jump pulse and walk to the side, counts as one rep )
  • Slow Close Grip Push-up & Side Plank
  • Skater Run ( every skater lunge has 4 pulses )
  • Advanced Slow Shoulder Press
  • Elevated Legs Reptile


My Scores


1) – 8, 7, 6, 6

2) – 7, 6, 5, 6

3) – 8, 8, 7, 8

4) – 8, 8, 6, 7

5) – 13, 13, 12, 12


Share your scores! And hit the “Like Button” above 🙂


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