Let’s Do It! Workout

Sep 15, 2011 by

Abs and Booty Workout


Todays workout is divided in 4 parts of High Intensity Interval Training, and in between each set there is a set of exercises for abs. I started out pretty good but half way through my workout I got exhausted and I literally dragged my self through the last two parts ( but I did it 🙂 ). This workout was about 25 minutes long, but it felt a lot longer maybe because I really had to push my self and that took extra work!

In this workout there was a little bit of everything cardio, booty, abs, legs, shoulders, triceps and back. When we do short intervals of maximum effort ( and the workouts are pretty short as well ), the goal is to literally push your self. ” If you don’t push hard and past the pain barrier you won’t get good results with interval training ” This is a quote from a great article written about interval training called ” Balancing Steady State Aerobics With Interval Training “, which is written by Rusty Moore from one of my favorite fitness blogs of all time. He writes about some real fitness advice that you won’t find anywhere else ( not even in Fitness Study Guides ).

Now lets get to the workout!


If you are having a hard time viewing the video on the site, you can watch it here on YouTube.

Workout Explanation

In this workout I was using a set of 10 lb dumbbells and a medicine ball. If you are a beginner you can just use your own bodyweight. This workout has 4 parts, each part is about 5 minutes long ( a little under ) and between each part there is 20 reps of exercises for abs.

Part one

Set your timer Gymboss Max for 2 intervals of 10 seconds ( rest period ) and 25 seconds ( maximum effort ) for the total of 8 rounds. The timer stays the same for all 4 parts of the exercise. The abs exercises in between rounds are done for form not time.

  • Vertical Leap ( this is a complete killer exercise and it’s my favorite exercise of all time )

Notes: Use your arms to help you jump higher. As you jump up your whole body should be tight, squeeze your butt at the top. Always land on the balls of your feet.

Yes there is 8 rounds of this exercise!

If you are a beginner, just do mini jump squats, but you still have to push your self.

  • After the Interval Training there is 20 reps of toe touches with a medicine ball ( squeeze your abs ).


Part 2

  • Side Lunge & Kick Up ( switch sides each time )

Notes: Keep your back straight.

If you are a beginner you don’t need to kick your leg up, just do side lunges and knee up.

  • After the interval training part there is a set of reptile lift exercise on a medicine ball – 10 reps on each side.

Notes: This is a very challenging exercise, it will take a little practice. To balance on a medicine ball you should be using your abs, the back should be tight. When bringing the leg to the side it shouldn’t be dangling, it should be a controlled movement.


Part 3

  • Standing Rows ( switching sides )

Notes: Squeeze the back leg, keep your back straight!

If you are a beginner stand on both feet.

  • After the Interval Training you will do another set of toe touches with a medicine ball – 20 reps


Part 4

  • Push-ups on dumbbells

Notes: I did them one one leg to create more challenge. If you are a beginner I would recommend you do this exercise on your knees.

  • Slow close grip push-ups

Notes: These are very advanced push-ups, and I was totally struggling. You can do them on your knees as well.

  • After the interval training there is one more set of reptile lifts exercises – 10 reps on each side.


My scores

Vertical leap Jumps – 13, 9, 8, 7, 7, 7, 7, 7

Side Lunge & Kick up – Right leg – 12, 10, 8, 8, left leg – 12, 11, 10, 9

One leg row – Right leg – 11, 9, 8, 8, left leg – 11, 10, 8, 9

Dumbbell push-up – 7, 6, 5, 5,

Diamond Push-up – 5, 5, 5, 4

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