deadlift jump

Hot Body Pump Workout


Hi everyone,

Typical Northern Irish weather was against me today, so I went into the gym to do the video because I promised I would make my come-back after a week “off”.

Just a little announcement first. You can now follow “myomytv” both on Twitter and Facebook as well as YouTube, where you can become a subscriber there and get the video updates first-hand.

Now back to business. Today’s workout is all body weight as I couldn’t be bothered carting the KBs into the gym, lazy I know, but I thought it would be nice to switch things about too.

The Workout

This is a time challenge so if you have one, set your Gymboss Interval Timer to stopwatch mode and time your workout. There are 3 rounds of the following 6 exercises:

  1. Reptile Push Ups x 10 reps
  2. Dynamic Squat into Lunge Jump (I now call these the “Evil Jumps”) x 20 reps (don’t hate me for this)
  3. Push Up into Alternate Side Bridge with Raise x 10 reps (total)
  4. Single Leg Deadlift with Jump (right) x 10 reps
  5. Single Leg Deadlift with Jump (left) x 10 reps
  6. Tricep Dips x 15 reps

This workout has a bit of everything in it, cardio, strength, core, balance and plyometrics, so it’s pretty intense.  I completed this workout in 20 minutes and 6 seconds and my legs were on FIRE!

Give it a go and let me know, as always how you did :)

Beware the Evil Jumps, when the burn starts there’s no stopping it!

See you soon


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9 Responses

  1. magy says:

    Hello! I completed this workout in 15 min and 32 sec. It was hard, especially evil jumps – a very appropriate name for this exercise. I counted one squat jump and two lunges as one rep. This site is a really great job. You help me to increase my workout to higher level. Because I try so hard to have better results than you :) and it demands really hard work, sweat and being focus.
    More bodyweight workouts!

  2. Jon Dear says:

    Marriane…….Inspirational and motivating……….like all your workouts,efficient,quality,too the point,job done!
    Love the “evil jumps” good for the legs.
    Would love to see a workout solely for the legs to blast them away.!(combination of kettlebells and body weight)
    Keep up the good work,and keep them coming……..outstanding.

    • Marianne says:

      Thank you Jon Dear,

      Will certainly give you a leg blasting leg workout you’ll never forget :) It will make the “Evil Jumps” look like a walk in the park LOL, love a challenge.

      Thanks for the encouraging comment 😀

  3. Andreas says:

    Hey Marianne and Andrew great siteit’s really coming along well. If you ever wanted to put together a collaboration workout, article please get in touch.

    Keep up the great workouts,

  4. Lisa K says:

    This looks all ablaze.. Can’t wait to try. Kudos on a great lineup of moves!

  5. James says:

    Hot Body Pump Workout…

    I found your entry interesting do I’ve added a Trackback to it on my blog :)…

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