Bikini So Teeny Workout

Jun 6, 2012 by Tatianna

 

Hello my Darlings,

I hope you missed me and ready to start sweating!!! Today by numerous requests I have a full body workout routine! Full body workouts are perfect when you are running out of time for the week, so instead of doing your usual 2 lower body and 2 upper body, you can do 3 full body workouts instead.

Personally I do prefer split routines because I can get much better workout per muscle group, because with full body routines it will be pretty hard to get the same amount of work done. I did this routine using interval training style, if you want to kick it up a notch or two then I would recommend you doing this routine using just reps and a circuit style.

This routine has a lot of exercises that can put pressure on your knees and back, so please make sure you do a basic warm-up as well as specific warm – up. You should never hear any crackling noise in knees or your back, if you do then keep warming up. Always practice your form first before beginning to workout, this is so important because form plays the biggest role in how your body develops, but even more important is that proper for will prevent you from injuring your self.

 

 

Workout Explanation

 

In this routine I was using my Gymboss timer, 12 lbs medicine ball, pair of dumbbells 20 lbs, a 40 lbs versa fit bag and my pink love Lebert :). If you don’t have any equipment you can get creative and find things around the house that you can you, such as using 2 chairs for scissor lifts, or using a back pack filled with books for the bag clean exercise. I have a great post you can check out called ” Fitness Equipment On A Budget “.

Watch the workout recap part of the video to make sure you understand the proper form of each exercise.

I did this workout as an interval training, but as I said earlier you can kick it up a notch by doing it in circuit style, it all depends on how much time you have.

Set your timer for 2 intervals, 15 sec ( rest interval ) and 1 minute ( max effort ), for the total of 10 rounds. There is 9 exercises but one of them is on each side so that’s why there is 10 rounds. After going through the full sequence you can take 1 minute break and recover, then repeat the whole thing 2 more times. All together there is 3 rounds of the following.

 

• Low Jack & Sumo Ball Combo ( 2 low jacks & 2 sumo lifts with a medicine ball )
• Skier Push-Up & 2 Kick Backs
• Clean & Jump Squat
• Core Work Combo
• One Leg Squat & Side Jump Lunge Right Leg
• One Leg Squat & Side Jump Lunge Left Leg
• Three Way Elevated Shoulder Presses
• 4 Lateral Climbers & Jump Tuck
• Regenerate Row
• Three Scissor Leg Lifts

 

My scores

1) 8, 7, 8

2) 9, 9, 8

3) 9, 9, 10

4) 5, 4, 4

5) 7, 7, 6

6) 7, 6, 6

7) 14, 15, 14

8) 5, 4, 4

9) 12, 11, 10

10) 7, 7, 6

After this routine I did 10 minutes of free style skipping :).

 

PS – A few days ago I finally made ” My Skin Care Routine ” video, it’s in Russian but it has English subtitles. If you haven’t checked it our then give it a looksie :).

 

Have fun training my darlings!