Loving Fit & Sexy Workout

Nov 2, 2011 by

Interval Training Workout


Today’s workout was only 15 minutes long and was divided into 3 parts. The first 2 parts were interval training, and the last part I did for time. I picked challenging exercises since the intervals were fairly short. It’s my first workout of this week and I like to start my week with a quick but intense interval training session. After this routine I also did an additional 15 minutes of moderate jump rope skipping – free style ;).

I am stepping up my workouts to 4-5 times a week, because for the last 4 month’s or so I’ve only been training 3 days a week. My goal is to gain a bit more muscle over the next 3 month. If you like you can take that challenge on with me.

As far as strength goes, I tested my self the other day and I can still do 10 solid pull-ups ( regular pull-ups ), and 40 regular push-ups in the row, so for the next 3 month my goals are mainly muscle gain.

All of the workouts that I do, always focused on gaining muscle, loosing fat, increasing endurance and strength all at the same time. Even though I am not using heavy weights, but I can assure you, that you don’t need to lift super heavy weights to gain muscle, just a little resistance will do the trick 😉 incorporated into plyometrics will do the trick ;). I wrote an article a little while ago about building muscle with a medicine ball.


Loving Fit & Sexy Workout Video



Workout Recap & Variations For Beginners

Workout Explanation

For this workout I was using a set of 20 lbs dumbbells ( 10 lb each ), an 8 lb medicine ball, my timer and a mat.
Part one

Set your timer for 2 intervals of 10 seconds and 25 seconds for the total of 12 rounds. You will do 2 exercises for the total of 6 rounds each.

  • Jump Lunge & Chop
  • Four Way Plank Jumps ( each side counts as one rep )


Part Two

The timer will stay the same as part one, 12 rounds of 10 seconds ( rest interval ) and 25 seconds ( maximum effort ). You will also do 2 exercises.

  • Low Jack With A Medicine Ball
  • Push-up And A Row


Part 3

Set your timer as a stopwatch. You will do 30 reps of the following exercise.

  • Stretching Reptile Planks


My scores


1) – 15, 11, 12, 9, 10, 9

2) – 6, 6, 5, 6, 5

3) – 15, 19, 9, 10, 10, 11

4) – 6, 6, 5, 5, 5


My time for part 3 was 1 min and 5 seconds


Share Your Scores! And press the “Like Button” above :).



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