Limbo Bimbo Workout – Upper Body

May 10, 2012 by

Upper Body Workout


Hi everyone,

Hope you are ready for another upper body workout routine :). This workout wasn’t very long but it will give you a great burn. After this workout I did an Ab routine and 10 minutes of light skipping.

Thank you very much guys for all of your feedback on video format, I am now sure everyone is on the same page and we all want edited workouts! We tried to shoot outside but it started to rain pretty bad so we just stayed inside, next week I’m hoping to get back to the park.

I also want to thank you guys for your kind words of support, I am so lucky to have you guys and every morning when I wake up and read your comments it makes me smile from my heart up :), thank you for that guys :).

Now let’s have a warm-up, practice good exercise form and get to the workout!!



Workout Explanations


In this routine I was using my new Gymboss timer, my 40 lbs VersaFit bag from Power Systems and a pair of 20 lbs dumbbells ( 10 lbs each ). If you don’t have a bag like mine you can easily make one, I have a post ” Fitness Equipment On A Budget “, give that a looks and you can make a bag like mine.

This routine was made up of 2 parts and both parts were a circuits were proper form time challenge. That means even though it’s a time challenge you still have to watch your form first, then you can worry about your time.


Part 1

Set your timer as a stopwatch. There is only one combo in this part and you will repeat this combo for the total of 15 rounds.

  • 3 bear push-ups & 3 bag pick extensions ( that counts as one rep )


Part 2

Set your timer as a stopwatch. There are 4 exercises and you will repeat them for the total of 3 rounds.

  • Side Triceps Kicks – 15 reps
  • Crab 2 Side Plank Lift – 20 reps
  • Shoulder Press Circles – 15 reps
  • Crown Lift – 15 reps


My time

Part 1 – 6 min 47 sec

Part 2 – 15 min 32 sec


Have a wonderful workout!


PS – Guys, there seems to be a problem with viewing some of the old videos on the site, I am trying to figure out exactly whats wrong, for now I am slowly going over all of the old posts and attaching the links so you can watch the videos on YouTube.  Some of those links are at the bottom of the posts and some of them are right below the video.

I wanted to say thank you to Ellen for letting me know. 



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  • Swiss_BodyRocker

    Bear push up is one of my favorite push up, can’t wait to do this WO.
    Thanks again for an awesome workout!

    Have a wonderful day!

    • Me too I love that push-up as well 🙂

  • jt

    Whewww looks pretty tough! Tomorrow gonna check. Bear push ups look like “oooooooh my goood!”
    Love your color combination, even lips! 🙂 Looks “I’m blue da ba dee dabba da-ee…” 🙂

    • OMG I love that song!  It remind me of my husband when we first met and it was our song :).  My lips are gray with purple undertones but on camera it looks a bit bluish, I love weird color lipsticks 🙂

      • jt

        ahhh isn’t it lovely when a song reminds us of a happy event of our lives? 🙂
        I must say that I wasn’t too thrilled by this song back in the day but strangely, it’s grown on me after more than 10 years lol

  • Mariasole Verdi

    i wish i could do this routine, but i am busy with the pushup week. i am tempted to do this tomorrow 🙁 goodnight tatiana thanks as always.

    • Ohh no no no, not tomorrow if you are doing the push-up challenge, you have to be patient Mariasole 🙂

      • Mariasole Verdi

        yes i ll be patient i am on friday and really improved! its because i am excited with the new routines!! all the colors look great on you! ciaoooo

  • jt

    BTW the “uneven” posture on push ups, totally spot on!!! I had always wondered why. Highly useful tips, gonna implement them for sure… THANK YOU!!
    The workout recap was so much fun 🙂

    • :), thanks JT, yeah those exercises really help me to straighten out my posture, I’ve been wanting to share that with you guys for a while now and every video I kept forgetting, and finally I remembered :).  When I started doing those exercises in the morning my mom even noticed my back is much straighter, but if I don’t do them for a week or two then  I start noticing my back looking funny again. 

      • jt

        I did it first thing in the morning and in the first exercise noticed that my right arm felt too “tight”, as it could strech less than the left (strange, the left one was the one effed up for a long time…), and as if there was a slight compression between the arm and the body (that “point”), and couldn’t hold the position for that time, did it in intervals (as it felt increasingly cramped). Hrmm. Great troubleshooting exercise too 😀 

        • Intervals is good too, the more you do it the less pressure you will feel overtime 🙂

  • Bibi

    I am going to do this workout tomorrow and would like to know wich ab routine you would recommend :)?

    • Hmm let me think… I bet you are much stronger now so you can do this one but add more time to the max interval and do the routine 3 times instead of 2 🙂

      • Bibi

         Thanks for the compliment 😉 !!

        • Bibi

          I did it! I did three rounds of the workout with 60/15. And I modified two exercises: Instead of the Leg and Butt Lift I did Legs Lifts on the Balance Ball (while grabbing hold of my sideboard 😀 ) and instead of the Sid Ups I did Myostatic Crunches.
          I like to challenge me, and I felt quite good afterwards!
          Thanks for everything!

          • You’re welcome Bibi, have a wonderful weekend !!!

  • Trish

    I am afraid I missed the discussion: why would anyone want edited workouts? If so, they can simply fast forward. But I really like being able to follow along with you.

    • Hi Trish, the reason everyone wanted edited workouts because I can leave more time for the explanations of the proper form.  Cause if I do full workouts then I have to rush through the explanation cause I am pressed for time.  And if I do the full workouts ( which I will still do on short HIIT sessions once in a while ), +explanations in English and Russian then the videos would be about 1 hour long and will take 8 hours to export and about 10 hours to upload. It’s quite a process )

      • Trish

        Thank you for your reply! Of course, you can’t do an hour long videos :-). But because there is only a limited number of different exercises in all of your workouts, perhaps you can create a short video with proper form explanations for each exercise separately. Eventually, you’ll end up with an “exercise library”, for people who need pointers. This way, you won’t need to repeat the explanations in every workout video, and instead can upload the full workout :-).

        • Thank you for the tip Trish, eventually I will play around with the format of things as my ideas start to grow. Sometimes I will do full workouts as well :).

        • sus

          I really like the idea of an exercise library.  You could link each exercise to a video of just that exercises in proper form and variations for beginners, like mini videos.  

          • I did think about it, but I think it will make things more complicated for people.  For example let’s say there will be 10 exercises, that means everyone will have to look at 10 different videos + the workout and explanations video, I will still have to make explanations video.  So it could get pretty complicated. 

          • t9000

             Not everyone and only at first. Then they can in fact save time but not having to watch the exercises they’re already familiar with. Isn’t it also redundant for you to give explanations every time for the same or similar exercises?

            As a side benefit, people can also use the exercise library to build their own workouts :-).

          • For now it’s easier for me to explain everything in this format, to make separate videos feels a bit complicated. 

  • Mariasole Verdi

    by the way ive also noticed sometimes my upper shoulders tend to round even thou i kept proper posture during push ups. i noticed this mainly occurs during the day so the 2 stretch exercises are really very appreciate in order to re-straighten my upper shoulder. (wiil do them also thoroughout the day). i cant go very high with the crown lift exercise at the moment. is it ok if i lift myself midway?? thank youuu

    • Of course, lift as much as your body allows, it will get better with time 🙂

  • jt

    Part 1 – 7:53 with beginner variation of the bear push up and 4kg sandbag
    Part 2 – 22:26 but couldn’t do the Crab exercise :/ It was very hard on my puny shoulders and wrists (they have improved over time but this exercise has proven super tough!). I replaced it in the next 2 rounds with 2 different ab exercises. The crown lifts look easy but they are not! Hard on your core and back strength!

    If feel that I could use a bit heavier dumbbells. I’m using 1,5 kg and at the end of the workout I could feel some burn, but maybe 2 kg ones could have been more like the “GYAAAAA!” effect 🙂

    Then some rope skipping and the final planks… 🙂 What can I say, this workout really tests your fitness level!

    • Look’s like you’ve had fun with it 🙂

  • Swiss_BodyRocker

    Part 1, 6.30 with 9kg Sandbag.
    Part 2, 16.19 with two 3kg dumbbell.
    It was such a fun & enjoyable workout esp part 1. Thanks again for a wonderful workout. I love you creativity & exercise combo. 
    Can’t wait for the next WO

    Have a wonderful weekend all.

    • You too, have a wonderful weekend 🙂

  • sus

    I wasn’t trying to stare at your boobs, but that’s all I could look at while you were doing the side tricep kicks. It definitely works the pectorals. LOL I am getting ready to do this workout!

    • You are so funny Sus, I see what you mean though, because when I was watching the video I was like hmm, I’m not sure if this looks right LOL

  • Ellen65

    Part 1- beginner variation  with 18 lb sandbag 8:42
    Part 2 – I  split the crab 2 side plank into a crab kicks(opposite hand to toe, I hope you know what I mean), with a beginner version side plank lift as I couldn’t see to get the hang of the movement. Perhaps I just not strong enough in the shoulders? My score was 21:11
    I was trying to do all the advanced variations when I worked out  before finding your site but I don’t think I was using proper form. I have regressed to the beginner versions, really trying hard to get good form. I feel better, more graceful and athletic as I workout if that makes any sense.  thanks for you tips and most excellent instruction. : )

    • Ellen, you are doing the right thing by doing the beginners variations but in proper form.  Because in the long run you will get stronger the right way and will avoid injuries.

  • KirryKaatje

    Hehe. “Ball, get in there!” So recognisable! You should see me trying to get off my swiss ball after doing these Crown exercises. I look like a turtle trying to hump my neighbour. I just glide off, while hitting the floor very elegantly…not. ^^

    Right! Off to do this one. <3

    • Ha Ha Ha, yeah it’s the same thing here, and sometimes cause it’s really hot I slide around on that ball and it looks so funny 🙂

  • KirryKaatje

    Slowpoke comming through!!! 
    Part 1: 8:37
    Part 2: 24:23

  • Yep we are all sliding around 🙂

  • Omg!! The workout looks awesome! I can’t wait to try it out after my 3 days off from my push-ups challenge!!
    Btw, loved the name of this workout!! loll  And the color of your nails are just gorgeous!! <3

    • Thank you Eli :), Limbo Bimbo is a name of a Ghina Glaze nail polish, those are my favorites :).  I already have a new ab workout ready, will be posting it tomorrow 🙂

  • Wow girl, you’re pretty fast!

    • Christy

      Almost dead by the time I finished. But I am glad I maintained good form tru out. I installed mirror. Honestly it helped a lot. Thanks for the great workout, Tati 🙂 

      • Hi Christy, yes mirrors are very helpful, I have 3 in front of me when I workout :), cause they are not too big that’s why I need 3.

  • Thank you so much Barbara, I am happy you are liking my workouts :).  Let me know if you ever have any questions :).

    • BarbaraLoyoya

       I will 🙂 thank you so much

  • sarroz21

    Well Tatianna we actually followed the directions in this routine and our times were: Part one 7:07 and Part 2 21:54.  The balance ball is my nemesis! I’m glad that i have a home gym because i’m sure if i was in public everyone would be staring at that weirdo flopping all over trying to get on the dam ball!   😉 😉
    take care

    • Ha Ha, I slide around on it as well, and since it’s super hot it gets even more slippery. 🙂

  • Jos

    Good morning, Tati!! I did this workout yesterday and here are my scores..not super great but I had great time doing it!

    Part #1: 6:10 with 35lbs sandbag
    Part #2: 20:17 with a pair of 8lbs dumbbells- those DBs strangely became heavier one after another rep.

    Then I did my 50 Burpees afterward as part of my 50 Burpees per day for 50 Day Challenge..I did burpee (with push ups) knee raise and reverse push up (body rows using a dip station) every 10 reps.

    Today is my active rest day and not sure if doing 50 Burpees every single day will be way too much for me? What do you think? My goal is to tone up my skinny fat looking.


    • Well Jos, I would definitely recommend a full day off.  If you are doing these burpees without the push-up then it’s ok, but with the push-up maybe a bit much for your day off.  But since it’s a challenge it’s ok. 

  • Kate_CZ


    First part – 05:01 with 2 x 4.5 kg dumbells (so the grip and hold is easier than with a sandbag…)
    Second part – 14:58 with again 2 x 4.5kg dumbells
       – I think I cheated on the Crab exercise – I counted each side as 1 rep, so I did only 20 in total (10L and 10R)
       – The exercise with the gymball was the hardest for me. I´m normally quite good when it comes to balance (I like to do slacklining) but I´m total lame with this ball. But definitely a good challenge for me 🙂 I need to practice it more often.

  • I really love the body, how long would it take for me to have that kind of body? anyways, I learned a lot from the video. Thanks!

    • Hi, well it depends on you.  If you eat very clean and exercise the right way 4 days a week, then you will be on your way to the body you want. 

  • AlishisPhillips

    This was a fun one.  I’m happy to say this is the only one of your upper body workouts that I was able to complete in full.  My time was 10 min and 19 min.  Thanks very much!

  • yboog

    Happy Sunday!
    I had a busy day yesterday… but I made time to take care of me! So, I chose this w/o and loved it!
    6 min 10/30×9 skipping warm up
    Part 1: 2 14.5lb dumbbells
    Part 2: 2 14.5lb dumbbells
    3 min skipping cool down
    40 min yoga
    Today is my “light” day, so I walked on the treadmill at a moderate pace for 45 min…will probably go for another walk at the park if it doesn’t rain ; )

    • Happy Sunday Y :), I’m thinking about doing a little workout too

  • The title of the routine makes me giggle…I’ve been saying “Limbo Bimbo all day. This is my second week doing the advance workout plan. I did my warm up, stretch and plank according to the plan.
    Part 1: 8:03 (30lb bag). My shoulder felt this one.
    Part 2: 18:21 (8lb DBS & Medicine ball)
    My cardio was the Perfect Abs Afterglow routine. Add I minute of plank jacks.
    I throughly enjoyed this routine.

    • He He He, I like this title too, I named this and many other workouts after my favorite nail polishes from China Glaze 🙂

  • JB

    Great workout!
    Part One: 7 min, 94 sec w/24lb sandbag
    Part Two: 17 min, 94 sec with 10lb hand weights. The crab move slowed me down b/c my left wrist felt really “tweaked” when I went into side plank so I was really careful with my form (wrist under elbow, weight evenly distributed throughout whole hand, etc.
    Finished w/10 min uncut HIIT cardio and 2 sets of 100 skips. Stretched well.
    Thanks for yet another awesome workout!

  • I did this one at the gym. Part 1 7 minutes with 30 lbs Barbell and Part2 15 minutes with 2 5lbs DB. I followed with 15 minutes treadmill running.

  • denisehendrickx

    Did this one and the burn in my shoulders feels good ! Thanks Tati you’re wonderful!

  • Cassidy Croskey

    Using a 30 lbs. sandbag and 10 lbs. dumbbells:

    Part 1: 7:20
    Part 2:18:59


  • ace

    your hot

  • I was a snail this time around. 10lbs dbs & 40lbs sand bag.
    Warm up: 10 minutes
    Part 1: 8:35
    Part 2: 19;57
    Cool down & stretching 10 minutes.

    • Did this one again, but increased the reps for part 1 to 20 reps and did an extra challenge before moving to part 2.
      Warm up: 3 minutes skipping; 5 minutes boxing drills and 3 minutes dynamic stretches.
      Weight used was 10lbs dbs & 40lbs sandbag.
      Part 1: 20 reps in 10:54.
      Extra challenge: 5 sets, I completed it in 8:10.
      1) 8 reps dip station pull ups.
      2) 20 oblique mountain climber.
      Part 2: 15:07.
      For cardio I did intermediate level of Rock-n-Roll-Abs.
      Cool down & stretched for 10 minutes.