Quickie Booty Buster

Hey There!

Quick 5 minute update for you guys. LOVED my workout today! I did a Tabata leg circuit.


Tabata Booty Buster

The Fitness Dish

 *always consult a physician before entering into a new exercise program to see if it’s appropriate for you.

I performed the following workout with 4 strength exercises and 4 Tabata cardio drills. I use my gymboss interval timer for Tabata intervals, there are free timers on the computer or on your iPhone or iPad as well.


Jump Rope Tabatas [8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest]

Inchworm x10

High Knees 30 seconds

Walking Straight Leg Kicks x20

Follow this as written The bold “tabata” indicate where you use your timer [8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest]. The other exercises you are going for reps

The Workout:

1. Jackknife on Balance Ball x25

2. Tabata: Scissor Jump Rope [<–can do without the rope, which I did for intensity purposes since  I lack skillz ]

3. Jump Lunges x10 [per leg]

4. Tabata: Jumping Jacks

5. Squat and side knee lift with medicine ball x10 [per side]

6. Tabata: BURPEES [<–the REAL full on burpee with push-ups and jumps]

7.  One Leg Squat on Bosu x10 [per side]

8. Tabata: Lateral Jumps on Bosu [<–if no Bosu you can use a line and jump over it side to side]

I did this circuit twice! It was killer!I followed it with a quick ab workout [below] and lots of stretching.

Cool down with some stretches, if you have a foam roller for your legs that would be recommended!


Ab Circuit:

In & Outs on Bosu x20

Balance Ball Roll-Up x20

Slow Bicycles x20

Hip Lifts x20

Let me know if you try this workout and what you think!!!



Guess what! Santa came early….

I have a million errands to run as soon as Weezus wakes up from her nap. Then we will wait for daddy to finish up at the gym before we head over to the mall to get this baby activated and my numbers transferred.

Bye bye, blackberry! It’s been real. But don’t let the door hit yer arse on the way out!

iPhone friends:

I want to know EVERYTHING!????

Favorite aps…anything I need to know…dirty questions you want me to ask Siri????


PS–for Thirsty Thursday try this awesome looking smoothie if you like coconut! <—courtesy of The Healthy Diaries



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  • Reply Alexa @ Simple Eats

    SO jealous of your Iphone…I can’t wait to ditch my Blackberry, too! Enjoy!

    December 8, 2011 at 4:39 pm
    • Reply laury

      thanks! I miss the blinking light! That’s all! Oh and bbming with my hubby

      December 9, 2011 at 11:26 am
  • Reply Tiff @ Love Sweat and Beers

    Merry Early Christmas! haha. Thanks for the workout. My thoughts on burpees – go big or go home. 🙂

    December 8, 2011 at 5:45 pm
  • Reply Katheryne

    Nike Training Camp…best app!

    December 8, 2011 at 5:49 pm
    • Reply laury


      December 9, 2011 at 11:26 am
  • Reply Lisa

    You’ll have so much fun with the phone!
    I use instagram mostly, but also have pinterest (kind of pointless on the phone, but a good time waster when stuck in line somewhere), and I really love using the cloud for pics—you can set it so when you take a pic with the phone, it automatically downloads to your computer! Saves so much time…

    December 8, 2011 at 8:10 pm
    • Reply laury

      I am loving it so far! I still don’t understand instagram but I am playing with it haha. I first dl it there were no options to tkae pics or anything Then I figured it out!

      December 9, 2011 at 11:27 am
  • Reply Trainer Kjirsten @ Balanced Healthy Life

    haha, you are too funny with your iphone! I wish I knew what apps are amazing on it, but I have a droid! My sister is obsessed with her’s though and swears its like the best thing ever!!!

    December 8, 2011 at 10:47 pm
    • Reply laury

      The droid seems cool. My little brother loves his.

      December 9, 2011 at 11:27 am
  • Reply Maria@healthydiaries

    Thanks do much for linking our smoothie for Thirsty Thursday! The workout looks killer! Maybe I’ll do it tmw, mayyyyybe… You need to download Feedler to read all the blogs you subscribe too. I love it! I just wish it were easier to comment from it.

    December 8, 2011 at 11:52 pm
    • Reply laury

      You got it! I added that last night when I saw your comment. Can’t figure out how to use it yet though wouldn’t log into my feed :/

      December 9, 2011 at 11:28 am
  • Reply jen

    my friend has that phone and the questions we ask you would think we were junior high boys haha. have fun with it!

    December 9, 2011 at 8:33 am
    • Reply laury

      haha…yup…that’s how it was when I was asking my brothers friends Siri last weekend…I was worse than the boys with my questions hahaha

      December 9, 2011 at 11:31 am
      • Reply jen

        we asked it a question that started “you lika the ____?”, which made siri say “did you say, eleven o’clock?” so now every time i see my friend (we work together, with small children of all things) we say “hey, leven o’clock?” and the kids look atg us like were nuts, whihc of course makes it all the funnier haha

        December 10, 2011 at 11:25 am
  • Reply Traci

    I have the regular 4 & love it so I know you’re going to love the 4S! I use FB & Twitter a lot & we have Directv & I can set my DVR from the phone which is really cool!

    December 9, 2011 at 10:05 am
    • Reply laury

      that is cool!

      December 9, 2011 at 11:31 am
  • Reply Kat

    SO I had no idea a REAL burpee included a pushup too!! I though that was just a variation. And all this time I thought I was learning to kick booty at burpees. But Ive been leaving out a part! Gosh darn…lol

    December 9, 2011 at 10:18 am
    • Reply laury

      I didn’t know at first too then I came across someone somewhere along the way that said a TRUE burpee included a push-up! Hard core!

      December 9, 2011 at 11:32 am
  • Reply Heather

    Great workout!! Did it this morning!! Heart rate was up!!

    December 9, 2011 at 10:21 am
    • Reply laury

      Yey! Thanks for telling me! Great job!!!!

      December 9, 2011 at 11:33 am
  • Reply Pure2raw twins

    love my iphone, you will just love it!

    man that leg workout sounds tough 🙂

    December 10, 2011 at 12:01 am
  • Reply Lizzy

    SOOOOoooo many great App’s I can’t even begin to tell you my favorite! Pandora for sure, Facebook, Bank of America, Runner’s World, Nike Boom, Amazing abs, total body kick, yoga, HAVE FUN! 🙂
    I hope you’re having a great weekend! xoxo!

    December 10, 2011 at 5:50 pm
    • Reply laury

      I dl-ed Pandora! So excited to have that now for my workouts! I hated the blackberry music it always skipped! Thanks for the suggestions!

      December 12, 2011 at 11:29 am
  • Reply The Delicate Place

    i love the yoga download app and the grocery gadget one! so helpful and useful! so i did this workout today…only 1x through the circuit. you are crazy! i literally vommed in my mouth a tiny bit during the ab section. i went full throttle the whole time and decided 1x was enough haha. the funny thing about the burpees, i honestly thought i was doing it wrong since most of the HLB didn’t have the push up. i learned how to do it right from bodyrock when i tried it in 2009 love my zuzka!

    December 11, 2011 at 2:23 pm
    • Reply laury

      I am so glad you liked the workout! You’re awesome! Yes..the second round I was struggling but pushed through it! I had some freakish energy that day or something haha

      I love Zuzka too!

      December 12, 2011 at 11:08 am
  • Reply Keri @ Blue-Eyed Runner

    Yayy for the iphone. I’m ready to trade in my blackberry too 🙂 Got your package today!! THANK YOU!

    December 11, 2011 at 5:48 pm
    • Reply laury

      finally! Glad you got it!

      December 12, 2011 at 11:08 am
  • Reply Leashieloo

    Yay, iPhone! My favorite app would have to be Instagram! And Hipstamatic!

    December 11, 2011 at 6:37 pm
    • Reply laury

      Loving Instagram!

      December 12, 2011 at 11:08 am
  • Reply Shan

    If you and your hubby both download “whatsapp” to your phones then you can instant message each other (similar to bbm). I switched to an Iphone just over a month ago and really miss bbming with my husband. Whatsapp isn’t as good as bbm, but it allows you to write paragraphs to bb users, instead of them receiving your text messages in several parts! I really missed my bb at first, but now adore my Iphone! So much better to take pictures and videos of our growing babies!!!

    December 12, 2011 at 3:07 am
    • Reply laury

      I miss BBMing him! I got my iPhone first he’s not up until Christmas and he may stick with blackberry for work 🙁

      December 12, 2011 at 11:09 am
      • Reply Shan

        Hey, I just saw that you replied to this! Your hubby can download ‘whatsapp’ to his blackberry and you download it to your iPhone! That’s how my hubby (bb user) and I (iPhoner) communicate! Easy to send photos, instant message, etc!

        December 17, 2011 at 12:16 am
        • Reply laury

          thank you! that’s awesome!

          December 17, 2011 at 12:55 pm
  • Reply And to all a goodnight…

    […] in the AM but I’m not sure if I can swing it. We shall see. I had a kick ass workout today (Quickie Booty Buster). <—There was inappropriate grunting […]

    December 23, 2011 at 2:32 am
  • Reply Kathleen @ KatsHealthCorner

    That looks like a killer workout! 🙂 YAY!

    December 24, 2011 at 1:10 am
  • Reply Stacey

    Did this today but just one time through as I started out with a mile of HIIT on the elliptical. Loved it!

    April 3, 2012 at 8:15 pm
    • Reply laury

      AWESOME! Way to go!!! This is a tough workout, I still can’t believe I got through it 2x (barely). Thanks for letting me know you tried it!!

      April 3, 2012 at 11:27 pm
  • Reply “Push-It” Workout

    […] was that Mike HATES chick peas} I have a new workout for you as promised. This one isn’t quite as crazy as some of my past workouts, but it’s effective […]

    April 26, 2012 at 10:08 pm
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