Tear It Up Workout

Nov 30, 2011 by Tatianna

 

Today’s workout, well what can I say – the name says it all :). It was very challenging for me, I can barely feel my legs and butt right now. This routines is focused on your lower body and abs. I am really focusing on building muscle at the moment so the goals is not to do as many reps as possible, but the goal of all the reps to be with the best form as possible under 14 reps.
I choose very challenging exercises and I split every exercise into separate mini routines.
Since this is a very intense workout, don’t forget to warm-up your muscles, I have a great warm-up routine I did for you the other day. After that warm-up routine, you are going to replicate the movement’s from today’s workout with a much lighter load, to really prepare your body for this routine.

In this workout I was using my Timer Gymboss Max, my 8lbs medicine ball ( which is going to get upgraded in a few days by albs 😉 ), a mat and a balance ball.

This workout is split into 5 parts. The first 4 parts are Interval Training, and the last fifth part is done for time.

Tear It Up Workout Video

 

 

Workout Recap & Variations For Beginners

 

 

Workout Explanation

Part 1

 

Set your timer for 6 rounds of 2 intervals, 10 seconds ( rest interval ), 45 seconds maximum effort interval. You will be doing one exercises for all the six rounds.

• Stretching Surfer ( don’t rush with your reps, on the stretching part pause to feel the burn on the back of your leg and butt ).

 

Part 2

The timer stays the same, but this time you will be doing 1 exercise, alternating the sides each interval.

• Side lunges with a medicine ball ( Watch the instructional video for the proper explanation on how I did this exercise.

 

Part 3
Timer stays the same. You will be doing 2 exercises.

• Bridge Walk
• Pull Circles

Part 4

The timer stays the same. You will be doing 2 exercises

• Diagonal Jump Lunge with a medicine ball
• Squat pulses against a balance ball

Part 5

Part 5 is a time challenge,so you will set your timer as a stopwatch, but you are going to take about 15 second break between the rounds. The goal is to build muscle, that is why you can’t do all of these reps in a row. This is why you are aging to do 4 rounds of 12 reps each. 12 reps of this exercise will get you tired enough where the muscle is working without getting too exhausted. But if you exceed 12-14 reps range then you are not building your muscles, you are building your endurance. This is why it is important to take that 15 second break between rounds.

4 rounds of

• Pike Roll on a Balance Ball – 12 reps each round

 

My Scores

Part 1

11, 11, 11, 10, 10, 10, 9

Part 2

14, 14, 14, 14, 13, 13

Part 3

1) 20, 20, 20 ( this exercise was done just to tighten everything up, so the amount of reps doesn’t really matter )

2) 12, 11, 12

Part 4

1) 12, 12, 11

2) 19, 18, 18 ( this exercise should of been burning the whole time, since it was a pulsing exercise so reps don’t really matter here )

My time for pike rolls was 4 min and 17 seconds

 

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