Love On Top Workout

Dec 22, 2011 by

Circuit Training Workout


Today’s workout was an upper body routine and it was a follow up to yesterday’s ” It Girl Booty Workout “. I really had to pull it together today, because half way though the workout I just wanted to complain and quit, but then all I kept thinking about was how hot I want to look and greet the New Year’s day, and that kept me going through the full routine. I will be sharing my scores at the end of the post.

In this routine I was using my timer as a stopwatch, My Pink Lebert, I was using a medicine ball 12 lbs, but since you will only need it for balancing then you can use any medicine ball you like, I also used my pair of 12 lbs dumbbells.

Make sure you always do a proper warm-up before starting to exercise, to prevent your self from injury.



Workout Explanation


Set your timer as a stopwatch. There are 9 exercises total and I completed 3 rounds, trust me it was more than enough!

  • 2 Dips & 2 V-Lifts – 12 reps ( 2 dips and 2 v-lits counts as one rep )
  • One Leg Shoulder Press – 14 reps
  • Wide Grip Pull Row – 14 reps
  • Mountain Climbers – 80 reps ( if you like you can do wall mountain climbers instead for 60 reps )
  • Medicine Ball Reptile – 10 reps on each side ( if you are having a hard time balancing on the medicine ball them place the other foot down after every rep, instead of holding it in the air )
  • Neutral Grip Vertical Row – 14 reps
  • Bear Push-Up – 14 reps
  • Standing Row – 14 reps
  • Jump Rope Power Jacks – 50 reps ( each time you jump out and then inn, counts as one rep )


Share your scores!

It took me 37 minutes and 26 seconds to complete this routine. I struggled. Now, Im gonna go for a 30 minute walk, I’ve been doing that for the past few weeks and found it very beneficial to clear my thoughts so I can keep coming up with creative routines as well as get some light cardio.



Lebert Equalizer Total Body Strengthener

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  • Tatianna, your workouts have the coolest names ever! ๐Ÿ™‚

    • Thanks Marco :), I try to name them so they are easily found on YouTube ๐Ÿ™‚

  • Tough cookie

    Hi Tatianna,

    I have completed this workout yesterday.ย  My time was 39:59!ย  I did a few modifications since I do not have the Lebert equalizer.ย  Here is what I did :

    – Feet on balance ball, two triceps push-ups + two Knees in X12
    – Dumbell biceps curls X14
    – Lat pull down X14
    – Mountain climbers X80
    – Med ball reptile X10/side
    – Neutral grip pull ups X14
    – Bear push-ups X14
    – Standing row X14
    – Jumping on and off my BOSUย X50

    And by the way, I struggled two!!

    • OMG you have a BOSU, I want one so bad. ย I’ve heard they are so awesome, I will definitely get it someday. ย You know you can also use two chairs and a broom stick to substitute for Lebert? ย Or like a corner in your house as well, but I see you got creative with modifications :). ย Happy New Year Touch Cookie!ย 

  • Laura Dias de Almeida

    Hi Tatianna,
    this was performed at the gym a few days ago: a great mix again, thanks! And thanks to touch cookie too for providing subsitutions for the pulling exercises for those who do not have the Lebert equlizer (yet) ^_^

    • ๐Ÿ™‚ Hey Laura, you can always substitute. ย Before I got the equalizer I just used two chair or my kitchen counter for dips. ย For pulls I always used two chairs and a broom stick or a pull up bar.

  • Krista

    Hi, Tatiana! I have been doing your workouts for the past few weeks and I am loving all of them. I was an avid follower of Bodyrock but have been looking for more of a variety for my HITT. And boy did you deliver! I used to be a trainer but now work in finance. I am always looking for fitness role models to keep me motivated since I now sit in a cubicle most of the day. My score was 40:17 and I substituted the pull ups with reverse pushups on my dip station : I did the one leg reverse pull ups for the wide grip ones then elevated reverse pushups for the neutral grip vertical row. Thanks for all you do!

    • Hi Krista,

      Nice to meet you!!! I’m glad you like my workouts, let me know if you every have questions ๐Ÿ™‚

  • Wow, this one looks amazing too! I’m looking at all the workouts of yours other Disavowed Rockers are doing, and now they are all bookmarked for the future. ๐Ÿ™‚

    • Thanks girlie :), I just realized I have a huge library of workouts. I just love doing different things all the time, that really keeps me motivated :). I am exited about tomorrow’s Monday Mingle too, it’s going to be Mystery Theme ๐Ÿ™‚

      • I’m excited about it, too! I think I’ll have to sneak on while I’m at work, hahaha. ๐Ÿ™‚ I don’t know how the Mystery Theme will play out–but I’m excitged to see!

  • Ummmm…okay, this was just about one of the hardest workouts I’ve ever done. Yeah. My score was wayyyy more than yours! But that’s okay, right? Those power jump jacks really killed me. Also, my pants that I was wearing tend to fall down alittle, and since the impact was much greater, I had to stop ever 7-15 skips to catch my breath and pull up my pants, LOL!

    I used a broomstick and two chairs for the wide grip, and my walker for the neutral grip; a basketball for the medicine ball; two 20lb dumbbells for the first two rounds of standing rows and two 10lb db’s for the third round. And my walker worked just fine for the dips!

    Time: 46:23! UGGGHH!! No finishers today–this was more than enough! Thanks Tatianna…I think I’ll need to do this one again…it’s a toughie!

    • Hi Kendra,

      It is ok that your scores were different as long as you have good form, some people can be slower some faster as long as your form is spot on.

  • Gerri Lee Schafer

    well, I now have a new exercise I hate….need to practice it and get better before I will like it….power jump rope jacks are evil!!!!! this is the second routine I’ve done with them, and man are they killer. so this is the first time in about a month I’ve done exercises that have targeted the shoulders…so far so good :)))) I did three rounds and it took me 36:49 a few notes about the WO

    1/ all dips on dip station unassisted, and my v-lifts are more like straight leg raises…lol but I tried
    2/ don’t have a lebert, but do have a smith machine, so lowered the bar and used it for the wide grip pull ups
    3/ actually managed to do the reptiles on my medicine ball, which is rock hard so really mobile :)))
    4/ trying to take it easy on the shoulder, so used 2 x 10 lb for the first round of upright rows, but couldn’t even feel it, so switched to 2 x 18 lbs for the last two rounds

    all around a very hard work out, thanks

    • OMG yes Jump Rope Jacks are so evil I’ve been avoiding them, since you brought it up I am going to include then into the next routine ๐Ÿ™‚ he he he

      • Gerri Lee Schafer

        DAMMIT !!!!!!! LOL they are so hard!!

        • Yes but they are also so effective on legs and abs ๐Ÿ™‚

  • midimidi

    this one was really hard. i actually quit in my mind and walked away. then i gave myself a minute break and thought about how annoying it would feel to leave this one on the table unfinished. so started up again and finished 38:31 minutes. i did the reptiles on a basketball it was hard. the pullups i did on my pull up bar, negative wide grip pu. can’t wait for my butt workout tomorrow.

    • I actually quit in my mind and walked away ( I love how that sounds ) LOL

  • Annebel Wind

    Oh my God this workout is not for hot weather.. It is really really hot here, and almost no oxigene.. so did only 2 round in 50 minutes!!!! i was sweating allready, dripping at the first exercise.. so thought it was enough.. When the heat is a bit less my times will probably get better to.. Nice workout though.. Thanks Tati!

    • Yes it’s crazy hot right now, just thinking about working out and I’m already breaking a sweat LOL

  • You always thank me with your kindness sweetie pie ๐Ÿ™‚

  • Christian

    Just finished it. Took me 48 Min. I don’t know why some how i took too much break in between ex.
    Thanks for amazing workout!
    Have a wonderful Monday dear!

  • I think I may try tackling this one again today! ๐Ÿ™‚ This was one of the hardest I’d ever done last time, but I want to get my time closer to 40 min. I also have almost done ALL of your upper body workouts, so it’s time to start re-tackling some oldies. ๐Ÿ™‚

  • I didn’t do this yesterday–I went out to dinner and ate a ridiculous amount of food, including curly fries, and wasn’t in any shape to work out. I did this tonight, and I really thought I could get it down under 40 minutes, but I literally got almost the same exact time as last time. So frustrating. I did it in 46:27. However, in rounds 2 and 3 I did wide grip pull ups (unassisted for 2-4, assisted on the way up, unassisted on the way down) because I didn’t feel like doing the broomstick deal, and of course pull ups take longer. I also used 20lb weights (2, for 40lbs total) on the standing rows all three rounds. SIgh. I found it not as difficult as last time, but I think that’s because I was mentally prepared for it, NOT because it was easier. Although the power jump rope jacks were slightly less evil than last time.

    Speaking of evil, I started the night off with Evil Abs. I’ve been doing it once a week to keep the ol’ abs in shape. I also like continuing my arm and forearm strength I gained by just holding myself up there.

    I think we’re going to watch the new season of Sherlock now. Very excited! xoxo thanks again Tatianna!

    • OMG girl you crack me up!!! I can’t stop laughing at your picture, LOL

      • ๐Ÿ™‚ I saw a Colbert Report segment on it and I just can’t stop laughing. I’m obsessed. I’m going to watch it again. ๐Ÿ™‚

  • Kim

    I could only handle two rounds of this one! 33:16. Wow-now the challenge will be to come back another time and do all three!! Your workouts always challenge me. Thanks for all of them.

  • SuSu

    Tis is the workout of the day for me. Will get back later with my scores.

    • SuSu

      So….I could only do 2 rounds and I was planning on doing my sharper abs week 3 today but couldn’t even do that, so I stuck with some moderate jump rope afterwards. My time for 2 rounds was 29 min 42 sec. My arms hurt!

  • I just finished this workout. It took me 40:46 without the power jacks. I felt so weak today and I don’t like that feeling. I’m challenging myself to go through each of you r workouts backwards (starting from the oldest workouts working up to the most recent). It’s been great so far, I just hope I feel more energized for the next one.

  • Mirjana

    59:42…i just made me promise myself to revisit this when i get in shape and do it much faster ๐Ÿ˜€

  • OMG! this is the hardest routine I’ve done. It killed me big time….my eyes pop out like a cartoon character last night when I saw 50 reps of jump rope power jacks…I actually dreamt of doing the JRPJ. From start to finish was difficult…only not some bad exercise was the standing row.
    I did a 10 minutes warm up and 10 minutes cool down afterward.
    Took 56:16 to complete 3 rounds.

  • Michelle_G

    So I wanted a bit of an easier routine today – as I was still pretty sore from my last upper body workout – this one was a surprise – i could only managed 2 rounds – with no jump rope jacks. time was about 30 mins! wow! i like this one!