Fireball Workout!

Jan 14, 2012 by Tatianna

 

Today’s workout is a follow up to yesterdays ” Tomboy Workout “, and it’s a lower body routine. Let me just begin by telling you that after I took my break I feel so much stronger and I can push my self so much harder, and I am exited to workout overall. So listen to my advice and take a break from training every 6 weeks.

In this routine I was using a pair of 20 lbs dumbbells ( 10 lbs each ), my timer, a balance ball and a 12 lbs medicine ball. I had a lot of fun in this workout and I hope you will as well.

 

Fireball Workout Video

 

 

Workout Recap & Beginner Variation

 

Workout Explanation

 

This workout is broken down into 3 parts. The first two parts are done for time and the third part is HIIT. It took me about 20 minutes to complete all 3.

 

Part 1

Set your timer as a stopwatch. There are 2 exercises in this sequence and you will go through them for the total of 5 rounds.

• Overhead Press Squat – 10 reps
• Vertical Leap ( my favorite exercise 🙂 ) – 10 reps

 

Part 2

Reset your timer as a stopwatch and there is also 2 exercises in this sequence but only 3 rounds total.

You will do both exercises on one side first before switching sides. I combined them this way to really get the burn in those buns ;).

Right Leg

• Side Lunge With a Medicine Ball – 14 reps
• One Leg Bridge On a Balance Ball – 15 reps

Left Leg

• Side Lunge With a Medicine Ball – 14 reps
• One Leg Bridge on a Balance Ball – 15 reps

 

Part 3

Set your timerfor 2 intervals, 10 seconds rest and 20 seconds max for the total of 8 rounds ( tabata style ;). There is only one exercise and you will go through it 8 times :O.

• Low Squat Pulse & Twist Jump

 

My Scores

Part 1 – 6 min 6 sec

Part 2 – 9 min 22 sec

Part 3 – 12, 12, 11, 10, 8, 7, 7, 7

 

Share Your Scores!!!