Pump It Workout

Feb 2, 2012 by

Circuit Training Workout

 

Hi everyone,

Today’s workout routine was focused on the upper body and cardio and it was a follow up to yesterday’s ” Hard Body Skater Workout “. I did this routine in a circuit manner to not overload my nervous system, because tomorrow I have a great HIIT resistance workout coming up ;). It’s not very healthy to do high intensity interval training two days in a row.

After completing this routine I also did 3 sets of regular plank holds 1 minute each. It is actually a great idea to do planks before and after each workout if you want to develop a better definition in your abs.

In today’s routine I was using a chair, my timer and half of my pink toy Lebert.

Make sure you do a good warm-up before beginning to exercise.

For workout recap & beginners variation fast forward the video.

 

 

Workout Explanation

Set your timer as a stopwatch. This workout consists of 6 exercises, but 1 of the exercises are 2 different types of skipping, in which I did’t take any breaks. I completed the following circuit 3 times.

  • Bear Push-Up & Vertical Leap Combo – 12 reps
  • Dips – 12 reps
  • Mountain Climbers Against The Wall – 50 reps
  • Turn Jump – 20 reps ( try to go through the full 20 reps without taking a break )
  • Elevated Dive Bombers – 10 reps
  • Skipping – 100 scissors, 100 regular skips – 200 total

 

My time for this workout was 24 minutes and 36 seconds, try to beat me but never sacrifice a proper form.

 

Share your scores!

 

PS – Add me on Facebook because that’s where I post updates.

 


Lebert Equalizer Total Body Strengthener



  • Daybelis2393

    loved this workout. I did modify it a bit as where I did regular pushups instead of the bear one because I didnt want to sacrifice hurting my back with improper form. I also did regular mountain climbers but upped the reps. My time was 24:41 :}

    • http://www.lovingfit.com Tatianna

      Thank you for sharing doll :)

  • Kate_CZ

    Hello Tatiana and everybody :)

    I wanted to try the Wall Mountain Climbers ever since I saw this exercise for the first time. Finally there was enough nice weather to workout outside. Because I couldn´t do this with my inside walls (I would left them dirty) and also I didn´t want to do this workout barefoot due to the skipping (I already did skip barefoot several times but every little mistake is very painfull then ;->).

    So I did it today in 22:11 and I found the mountain climbers mainly mentally challenging :) I´m happy I did it.

    My modifications:
    – I did only regular Dive Bombers (absolutelly enough hard ;D )
    – Dips off of a chair 
    – 20 turn jumps – I did 20 without any brake just in the first round, then I had to do 15+5 and 10+10 with something like 3 seconds leg shake in between 
    – I wasn´t sure about counting, so whenever there was something 2 sided I counted each side as one rep (so 50 climbers for me were 25L and 25R in total, the same with skipping)

    Thank you!

    • http://www.lovingfit.com Tatianna

      Hi Kate :) thank you for sharing 

      I absolutely love wall mountain climbers and the good thing about them is that you can change the position all the time ( how far away or close you stand to the wall )

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Did this workout tonight. It was fun and quick and had lots of cardio, of course, which is like sugar or white bread to some people–I just love it. I also had a pec injury scare a couple weeks ago, although it seems to be fine…but I’m staying away from some things, and this workout delivered what I needed. The elevated dive bombers were killer–had to stop after a few and just do regular (4, 4, 3). Oh–and for the skips I did high knee skips and then scissors. Just cuz. :)

    24:19

    Finished up with Abs Climber Uncut, which I also really enjoyed! My abs feel fantastic. On schedule tomorrow is Day 3 of the Evil Abs Challenge, but my left shoulder is feeling a bit…displaced? Sore? Something…I’ll see how it feels.

  • Naomi

    26:28 and I loved it! I did straight leg dips and all the dive bombers were elevated. The little cardio exercises inbetween burned my legs – they are still recovering from Bangarang from a couple of days ago. Besides being a great cardio workout I could really feel this in my shoulders. Inspired by Kendra I did Abs Climber Uncut (I didn’t time it) to finish.

  • Christian

    I did this today, it was really hard on my arms! My arms are still sore from “Force Of Muscle WO”
    Took me 27.09 Min.
    Thanks for an awesome WO.

  • http://www.facebook.com/iris.gomez.31 Iris Gomez

    I did it at home today. My time was 24 minutes. I ended up with 2 minutes of front plank.
    Thank you for a great workout!

  • http://www.facebook.com/marjut.alaketola Marjut Anni Maria Ala-ketola

    Did this one today, my time was 22,09. It was such a great workout, I really like your upper body workouts they are awesome! After this one I did Abs Climber Uncut Routine, as I can see two other woman here had the same plan ;) It was also a nice ab routine, thanks Tatianna! Now I will have two days off and will be hanging with my hubby!

  • http://www.facebook.com/profile.php?id=1204936749 Carmen Parara

    I woke up the next morning after I did this routine with sore arms and I was excited to feel the effort I put
    into this routine. Also, I am addicted to Bear Push Up!
    It took me 22:51.86 to complete.

  • http://www.lovingfit.com/ Lv Girlie

    Warm up: Basic warm up with more focus on upper body, then 5 minutes of lightly doing each exercise in the routine.

    Completed this routine in 27:57. For #1, #2 I used a chair and for #5 I did regular dive bomber after only doing 3 reps elevated.

    Then set timer for 10sec /1 min for 4 rounds, I did regular planks; plank jacks, marching planks and regular planks.

    Stretched and cool down 10 minutes.

  • http://www.nammura.com/ Alejandra Nader

    Instead of wall climber did oblique climbers, I can’t do wall… don’t know why but I feel something weird on my head, maybe a lot of blood :) then planks + abs and 10 min cardio.
    Feeling soooo good for the rest of the day!!!
    Thank you Tati!!!