Bam Bomber Workout

Sep 27, 2011 by Tatianna

 

I am back with a new workout! Since it’s bee a week since I’ve worked out, I thought a great butt kicking cardio as well as some mix of resistance is exactly what I needed for my first workout back. This workout is a circuit and there is only 2 rounds, but don’t get too relaxed because by the end of the first round you will catching your breath. Besides a great cardio, this routine includes toning for the legs, butt, abs and a little bit of arms. The exercise that I picked for the upper body resistance is very challenging, and it’s one of my favorite exercises for toning shoulders and triceps.

I also have really good news, I’ve upgrades my upload speed so I am now able to upload longer videos, that means from now on I will do exercises explanations in every video ( at the end of the workout ).

 

Bam Bomber Workout Video

 

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

 

Workout Explanation

In this workout I was using 8 lb non bouncy medicine ball, jump rope, and My Pink Lebert . If you are a beginner you will not need the medicine ball, but I do recommend getting a jump rope or at least making one ( you can make it your self from a regular rope laying around the house ). For equipment you can substitute with two chairs how I show you in ” Love Your Body Workout “.

This workout is a circuit and I did it for time. Set your timer as a stopwatch ( I am using Gymboss Max, but you can use this free online stopwatch ). I completed 2 rounds of the following:

• High Knees withe a jump rope – 100 reps
• Side Jump Lunge – 8 reps on each leg
• Knee to elbow on a medicine ball – 20 reps

 

• High Knees with a jump rope – 100 reps
• Side Jump Lunge – 8 reps on each leg
• Dive Bombers on a Medicine Ball – 20 reps

 

• High Knees with jump rope – 100 reps
• Side Jump Lunge – 8 reps on each leg
• Bridge on a Medicine Ball – 20 reps on each leg ( 40 total )

 

• High Knees with a jump rope – 100 reps
• Side Jump Lunge – 8 reps on each leg
• L-lifts with 2 count hold – 10 reps

This was one round, repeat this round once again.

 

By the end of the workout you should of completed 800 reps of high knees, 64 reps of side jump lunges, 40 reps of  knee to elbow, 40 reps of dive bombers on a medicine ball, 80 reps of bridge lifts, 20 reps of L-lifts :).

Notes: In the video I forgot to explain Knee To Elbow on a Medicine Ball Exercise. If you are a beginner you don’t need to use a medicine ball, and you can just do knee to elbow without it. Using your abs, pull your knee as close to the opposite elbow as possible, don’t rush the movement.

It took me 29 minutes and 11 seconds to complete this workout ( I have to say that I pushed pretty hard, see if you can beat me ).

Share your scores 🙂