Booty Meets Abs Workout

Hi BodyRockers,

We are kicking off this week with a completely new, full body killer routine that is just 12 minutes long. We are also going to be continuing to talk about diet this week, and tomorrow we will be posting my picture food journal which will show you guys step by step what a typical eating day looks like for me. It’s great to share the foods that we eat because it can be a great source of ideas and inspiration.

Workout Breakdown

Time: 12min. |Workout Type: Interval Circuit Training  |Exercises: 3
  • Side Jump Lunge max.reps
  • Passing Ball max.reps
  • One Leg Elevated Push Up max.reps

All of the 3 exercises are explained in the video including variations for beginners.

This is a 12 minute long Interval Circuit Training with only 3 exercises that you can do with the Fit Ball that I am using or with your own bodyweight. Set your Interval Timer for 18 rounds of two intervals – 10 seconds (rest interval) and 30 seconds. Your goal is to do as many reps as you can during each 30 second interval. Use the rest intervals to write down your reps.

The circuit is made up of 3 exercises and you will go through the circuit 6 times. Here is the flow of the

Passing Ball Exercise

workout and my score:



1. Side Lunge Jump (23, 23, 22, 22, 18, 22)

2. Passing Ball (8, 8, 7, 8, 7, 5)

3. One Leg Elevated Push Up (12, 7, 9, 9, 7, 6)

One Leg Elevated Push Up

Enjoy your workout! See BODYROCK.TV for more workouts and exercises. Kudos! 😉