Circuit Training Combo Burn – Upper Body Routine

Mar 23, 2012 by

Circuit Training


Hi Everyone,

I hope you are having an incredible week :), cause I am! I have another great workout for you and it’s an upper body routine that is made of combos ( my favorite 🙂 ). This workout is a follow up to the ” Pure Torture Workout “. I originally was planning on doing more rounds of this little devil, but as I finished the first round I realized that was just a crazy thought.

In this workout I was using my timeras a stopwatch, a pair of dumbbells ( 10 lbs each ), a Pull-Up bar, my 40 lbs VersaFit bag from Power Systems and my My Pink Toy Lebert . ( if you don’t have a pull up bar and Lebert you can use 2 chairs for dips, and 2 chairs and a broom stick for pull-ups ).

Warm-up warm-up warm-up – please do one! And always remember proper form is always more important than speed!



Workout Explanation


Set your timer as a stopwatch. This workout is made up of 6 combos and you will go through them for the total of 3 rounds. If you are feeling brave and acrobatic today you can even push this little bad boy to 4 rounds, but I wasn’t that daring today :).

Complete the following 3 times.

  • Push Back Push-up & 2 Side Plank Lift ( the whole thing counts as one rep ) – 6 reps total
  • Pick-up and 3 press ups ( counts as one rep ) – 6 reps total
  • Regular Pull-up & Wide Grip Pull Up ( both count as one rep ) – 6 reps total
  • 2 Dips & 2 Close Grip Push-up ( both counts as one rep ) – 6 reps total
  • Front Raise and Bend over Shoulder Raise ( both count as one rep ) – 6 reps total
  • Dive Bomber & Shoulder Press ( both count as one rep ) – 6 reps total


My time

It took me… Drum roll… 34 minutes and 23 seconds to complete this routine.


PS – Since a couple of you mentioned that I should start dividing the workouts so they will be easier to find, I decided to separating them into different section.  Now the Upper Body and the Lower Body routines will have their own sections, and they both will be under the ” Workout Routines ” section.  But you will still be able to find all of them in ” Workout Routines Page “.

Thank you guys for the suggestion 🙂

One more thing before I go, one of my blogger friends Jonathan from World Of Diets blog, posted a workout called ” BodyWeight 500 Workout “.  This workout looks crazy challenging, I’m thinking about taking it on one of these days, if you would like to try a cool bodyweight only routine, give that one a try :).


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  • taltul73

    good morning, i was worried for a second…. i opened my computer and i did not find a new workout…. 2 minutes after and here it is. thank you. going to have a another cup of coffee and will give it a try. 🙂

    • Good morning sweetie :), yes I was trying a new thing with the site and and youtube was taking a while with the upload, but it’s finally here :).  

      I will now have all of the routines split up in different pages, lower and upper body, as well as abs and booty workouts that I will be making.  It will be easier for you to find them.

  • Marijkab85

    ??????????, ???????!)) ??????? ?? ????? ??????????! ??? ???????, ?? ?? ????? ?? ??? ???????? ??????!:) ?????????? ?????!)) ????????? ???? ???!))

    • Spasibo bolshoe, da trenirovka poluchilas slognay, ya tak muchilas poslednij krug. 

      Otlichnogo vam dnya i pozitiva 🙂

  • Marijkab85

    ???????, ??? ????. ?? ????? ? ????? ?? ?????? ??????? ??????????????.:) ?????? ? ???? ????????, ??????? ?? ?? “??????” ??? ???????))

  • Just so everybody knows: Tat was just accepted as a YouTube partner! Now ain’t that great, or what? 😀

    • I know I still can’t believe it, I feel like I am dreaming.  Now if I can only figure out how to upload a banner and all that fancy stuff that would be great.  So far everything looks super complicated. 

  • Tough cookie

    Hello Tatianna,

    I did this one in 27:23.  I did switch the last combo for some biceps curls because it was a bit too much work for the front of my shoulders with the other push-ups and shoulder presses with sandbag.  It is a great workout, I just made adjustments to respect my body.

    I did one of your abs routine after.

    Have a great weekend!

    • Hey Tough Cookie :), it’s good that you listen to your body!  I struggled with this routine a bit, and the crazy thing is that I wanted to do more rounds in the beginning, LOL.

      Have a great weekend as well 🙂

  • AlishisPhillips

    26:17 was my time…for 2 rounds…I was losing form, so I called it quits after round 2.  AND I was using every variation known to me too.  I know where my weak spots are now…in my upper body for sure.  I’ll try this one again in a week or something like that.  See if I can at least complete all three rounds.  This was way tougher than I anticipated, but I’m not one to quit, so I’ll come back to this one…no workout will conquer me!

    • This one was tough, I’m glad you at least pushed through both rounds.  It’s definitely better to stop, then to loose your form, cause form is more important.  I’m sure you will finish all 3 next time, and in great form!  

  • ltwin

    I just made this routine.. I made only 3 rounds.. but I was sweating like crazy..
    thank you so much for this amizing site!!!

    have a great sunday!

    • You are very welcome 🙂

      Have a great Sunday as well :), I have a butt burning lower body routine coming tomorrow!

  • Dianna P

    Hi Tatianna. Just discovered your site and I looooooove it. Just wanted to ask how many times a week do you suggest abs be worked on? That seems to be my problem spot. I can see results in other areas but my abs always seem to remain the same. I just started your ab routine posted March 20th and I do that along with my regular workout. Looking forward to seeing results.
    Love your site.

    • Hi Dianna :), 

      Nice to meet you!  I always recommend to workout any muscle group twice a week, with good intensity. This way you give your muscle a break and they have enough time to develop.  I always include some kind of core exercise every time I workout, but the full ab routine twice a week is perfect.

  • Lauren

    You are amazing I am subscribed to a few exercise and diet blogs But what I love most about yours is the replies you give your followers immediately. I did the butt workout last night and look forward to this one tonight thank you for being so fabulous!!!! And your recipes are amazing too!!!!

    • Hi Lauren 🙂

      Nice to meet you!!! Yes I love to reply right away because I enjoy talking to people, that’s why it’s so fun to have a blog cause I get to meet so many wonderful people. Glad you are having fun with the workouts.  Let me know if you ever have any questions :).

      Have a wonderful day!

  • KirryKaatje

    My butt still hurts from the FlipFlop workout, so I’m going to do this one. I loved your doggy, didn’t you notice you were almost stepping on him/her when walking to the pull up bar? Hehehe.
    Right! Off to get my bum kicked. Will report back later with my amazing *fingers crossed*  score!

    • She sneaks up on me all the time 🙂

  • daybelis garcia

    Omg I loved this workout so much I focused on my form so much and did all 3 rounds in 38 minutes. I replaced the pull ups with 2 dumbbell kickbacks and half of a burpee since I did pull ups yesterday. Afterwards I decided to do one more round and did it in 11 minutes lol, I also did 15 minutes of cardio and one of your ab routines. As always wonderful delivery, I can’t imagine a day without training with you, except rest days of course 😉

    • Ahh you are always so sweet 🙂

      • daybelis garcia

        🙂 honest truth

  • Chris Lee

    thanks, tatianna! another great workout, as always. i did 4 rounds in 26:51

  • Annebel Wind

    What a killer.. took it easy on the weights.. Still feel my shoulders a bit after a workout, and sometimes with sertain movements.. So I am really carfull.. did push myself.. Still a time of 42.38.. So I am a bit slower again.. but no problem.. I enjoyed it very much.. And did it in proper form.. 😀 Thanks Tati..

  • KirryKaatje

    Oh! I have just finished this workout. <3 Ive improved my score with 7 whole min! That seems unlikely.. hihi, but it has been 3 months allready since I last did this one. O.o
    I've also used 4 kg dumbbells instead of 2.5 I used last time, and I snatched some time away with the pull ups, because I did the pull up program. I've also noticed a lot of improvement in my dips.

    I've gotten so much stronger!! (^o^)/

    old score: 35:20
    new score: 28:00

  • Congrats girlie!

  • It’s so great to have a pull-up bar in the house, you can always hang on it and stretch, I just love it

  • Vivi

    I did this kille rone today !! Am I crazy ??? YES ! 4 rounds !! lol !
    My time is 23.37 min with regular dips 😉 I felt so much my triceps (with which I’m bad!! OUCH!) & my shoulders ! I used dumbbell as i don’t have sandbag : 2 x 9kg
    GREAT one !!!!! I love it <3

    • Darn!

    • Vivi, I have NOOOO idea how you finished this in 23 min! Are you superwoman? 🙂

      • Vivi

        Superwoman nooooo ! But I have to push really hard !! After this one my shoulders were sore (of course ! lol) but I really felt my muscle in the front of my shoulders. 2 days after this one I did another upper body Wo(the third one in fact because between I did her Madness wo) and to do just 1 dip was so hard !!! A lot aches on this part of my shoulders !

  • Oooohhh wow! This one was one of my favorite upper body workouts! All the exercises were very challenging. Felt it a lot in my back, shoulders and triceps, which feel totally puffy right now from all those dips and diamond push ups. I used my 35lb sandbag and two 10lb dumbbells, which actually after all the other exercises were a bit much on my left side, which I need to learn to train or something. Anyway, all the regular pull ups UNassisted (yay!) and many of the wide ones, though not all.

    Time: 34:48. I am quite proud because the first round I did in 10:52; second came in at 23:04, and then 34:48, so my efforts to keep going and not give in to my nagging Brutus paid off.

    Started this whole thing out with Evil Abs Challenge, day 1 week 4! And guess what? Loads easier! I can do almost 10 totally straight leg up to the pull up bar in a row. I have to push myself mentally a lot on this challenge, too. I finished out with 10 min of a little cardio. I feel fantastic!

    • I’ve been stretching the abs challenge, tomorrow is going to be my week 4 day 1, cause I tried a new workout I’ve prepared for you guys on Thursday and it killed me!

  • Elena Kozlovsky

    I have been eyeing this one for a while now. My upper body is not as strong as I want it to be, so this one will be a real challenge. Tomorrow I am on it!

  • WOO HOOOOO!!!!!! I did the HAPPY DANCE after this workout. I loved this routine, I felt soooo strong during this, it was RIDICULOUS!!!! The happy dance is because I did all the regular pull ups unassisted, did do a little jump to get up and the wide grip pull ups was one foot on toes assisted on the way up and negative on the way down. I was so proud of myself for this, you would think I was a giddy 14 year old lol.

    Did the 3 min posture challenge.

    Then a 5 min cardio/warm up blast consisting of 50s work 10s rest
    1) In and out jump squats
    2) Box step up RT
    3) Box step up LT
    4) Warrior 3 touch down back leg lift Alt
    5) Box jump up and down

    Then 3 rounds of this FAB workout w/35 lb bag and 10 lb dumbbells
    Round 1 10:00 mins
    Round 2 10:47
    Round 3 11:10
    Total w/rests 34:06

    Loved it, loved it, loved it!!!!!

    Thanks so much Tati.

  • Will try this workout this week. You crack me up every time you stress having a “humpless back”! I was watching another video where you called the hump “disgusting”. LOL! I hear it in my head every time I do your workouts… must have a humpless back! I agree it does look ugly. I love how adamant you are on proper form. Thank you, it has really helped me a lot 😉

  • Christian

    I did this today! Really loved it! Thanks for another cool & killer workout.
    Round 1) 10.34
    Round 2) 10,45
    Round 3) 11.08

    Have a nice Friday and weekend!

  • GSP! GSP!! GSP!!! …I need to get it out of my system. My voice is a bit coarse from screaming my head off last night. GSP!.
    Here is my score from this morning. Nov 18/12
    Warm up: 10 mins; 4x 1min elevated planks.
    I completed this in 34:61 (almost made it to Tati’s score ). I used a 30lb bag and a set of 8lb dumbbells. Both styles of pull -ups were chair assisted; and dips was done using a chair.
    Also completed day 3 of wk 2 Bum & Thigh Challenge. I need a longer stretch today, so I did the full stretching routine from this site.
    Complete rest day for me tomorrow. See ya’ all at the mingle.

  • I revisited this one today because I really enjoyed it last time. Some of the exercises seem to take forever, and after doing the pull ups and dip combos I had no idea how I could get through 3 whole rounds, but most of the other exercises go quickly. I used the same equipment as last time: 35lb sandbag, two 10lb dumbbells, my walker and my pull up bar. I didn’t initially try to beat my time by so much, but after looking at the timer after 2 rounds I saw it was going fairly quickly and I aimed to finish in under 30 min, which I did–29:47! ALSO…ALL the pull ups were unassisted, even the wide grip ones, though all the pull ups were from standing, not hanging. I also did all the dips in rounds 2&3 unassisted. Round 1 I did half unassisted and then half assisted, but by round 2 I decided to go for it. 🙂

    Great workout! Finished with 14 min or so of cardio. Feelin’ great!!!

  • Cassidy Croskey

    I did four rounds! 🙂 Using my 30 lbs. sandbag and 10 lbs. dumbbells, my time was 46:05, which I don’t think is too shabby at all. I’m especially excited because I could tell how much better my pull-ups are getting. I managed two unassisted narrow-grip ones when I felt like trying it out! 😀 And I’ve got you to thank for that progress. Thankyouthankyouthankyou Tati!

  • Cassidy Croskey

    I only did three rounds this time, same amount of weight…I didn’t have enough energy for the extra go ’round. :/
    I finished in 34:05! If I’d had the grit to do a fourth round, I think I would have beaten my old time. I’ll come back and try again soon!

  • Cassidy

    48:15 for four rounds, using 30 lbs. and 13 lbs. Wow, eating more has already had an impact on my strength! Last time, I drug myself through this workout. This time, I *pumped* through it. Woo! I even have lots of energy for cardio! 😀