S&M Jane Workout

Nov 24, 2011 by

Circuit Training Workout

 

Today’s workout was a follow up to the Isometric Burn Workout I did yesterday. Yesterday the routine was focused on the lower body and abs, and today’s workout is focused on the upper body and abs. I’ve been doing a lot of research on how to get the maximum results from my trainings and now I am trying a little bit of a new approach.

I began using splits in my routine, but still incorporating the whole body as a unit to create more dynamic movements. Using this technique will help you achieve more muscle gain vs in only 4 days a week of working out. In between I will be taking an active rest day every two days I work out, because our muscles build when we are at rest not when we are working out.

Today’s routine was a circuit training with the focus on upper body, back and core. At the end of this routine I did 15 minutes of moderate cardio. Moderate cardio doesn’t not always mean just jumping the rope or going on a treadmill. You can also do 4 or 5 moderate bodyweight exercises, the point is to just keep moving.

 

S&M Jane Workout Video

 

 

Workout Recap & Beginner Variations

Workout explanation

Set your timer ( I am using Gymboss Max ) as a stopwatch and complete the following 7 exercises back to back without taking any breaks in between for the total of 4 rounds.

 

  • S&M Push-offs – 12 reps
  • Advanced Reptile Jumps – 12 reps
  • Bicycles – 30 reps
  • Dips – 12 reps
  • Balance Ball Pass – 20 reps
  • Shoulder Press – 15 reps
  • Back Lifts with an Isometric Booty squeeze – 15 reps

 

My time for this workout was 24 minutes and 42 seconds.

For my moderate cardio I set my timer for 15 rounds of 1 minute interval and I did 3 exercises in this order:

 

Enjoy your workout and share your scores!

 

PS – If you are one of my Russian readers then check out this website FitnessMirror.com.  They also have a lot of exercise videos and fitness advice, and it’s in Russian.

 

 


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  • http://www.lovingfit.com Tatianna

    For me that’s pretty moderate, if I just jump regular up and down way it’s as easy as it gets.

    • http://evilcyber.com Evilcyber

      If I get my legs sorted out enough (which for me is challenging itself) I feel this impulse of having to go as fast as I can.

      Maybe I’m trying to run away from the rope :)

      • http://www.lovingfit.com Tatianna

        Ha Ha Ha, maybe :) . You have to pace your self a little when it comes to jumping the rope. Sometimes when I really want to slow it down I do 2 jumps in between as the rope is going over my head.

  • Anonymous

    ?? ??!!:) 28.10 ????? ??????? ???????? ??????-?? Dips ? Balance Ball Pass. ??? ????? ??????!??????? ??????????:)))

    • http://www.lovingfit.com Tatianna

      :) Ha Ha, y menya toge pot gradom lilsya! Ya sejchas pitaus bolshe split trenirovki delat, ya zametila ot nih namnogo luchshe rezultati.

  • Tough cookie

    22:05  Tough one!  Thank you!

    • http://www.lovingfit.com Tatianna

      Every one seems to be beating me, I have to step up my game – I  feel like a little wimp, ha ha ha

  • http://www.lovingfit.com Tatianna

    Glad you liked it Ulia, turning bridge is a killer for me especially if I hold my leg in the air, to balance is tough.

  • Laura Dias de Almeida

    That was a great workout, thanks Tatianna! 
    It took me 25.43 minutes to complete it, after which I did some cardio on the treadmill and elliptical (that was at the gym last Friday).^_^

    • http://www.lovingfit.com Tatianna

      Wow, you’ve done a lot of cardio. I’ve been going on long long walks almost every day too, trying to get my cardio on the fresh air :)

  • http://www.lovingfit.com Tatianna

    Ne za chto :)

  • Daybelis2393

    33:45 not a good time but I focused on form and did 20 reptile jumps instead of 12. Also when I did the balance ball pass I made sure it was slow and controlled as the bicycle abs too. I am dripping in sweat and it’s only 5 am lol love you girl!

    • http://www.lovingfit.com Tatianna

      Girl I am proud of you that you watched your form, time is just a number, form is what really counts! :) I can’t believe you worked out this early!

  • http://www.lovingfit.com Tatianna

    That’s awesome sweetie!  I’m very proud of you :)

  • nabi

    Did this one the 27th of May. 4 rounds with micro breaks in between in 24 mins and 13 secs.
    Really loved the shoulder presses – they where much harder than expected.
    I tried desperately to do 15 mins of _moderate_ cardio, but my legs were exhausted from the day before (Smoke and Ashes workout) so I had to do intervals instead.

  • Christian

    I did this WO on the 13th of July. Took me 27 Min.
    Was very enjoyable WO.

    • http://www.lovingfit.com Tatianna

      It’s an oldie but goodie :)

  • Vivi

    DId this one today in 16.27 min. GREAT one !!

    • http://www.lovingfit.com Tatianna

      Wow 16 min, you’re fast! Thank you for sharing girlie :)

  • Denise

    This is what i’ll do tomorrow..it looks brutal but this combined with your ab/cardio exercises will be a killer workout!!!!!! For the cardio i’ll do some of the exercises i’ve seen from JennFit….i’ll let you know tomorrow night how i did lol…

    • http://www.lovingfit.com Tatianna

      I love JennFit too, she is just great! Do you know about Strong Like Susan? She is pretty amazing too.

  • sus

    I just did this one and it was so hard! I still can’t do many of the ball passes, so I just did leg lifts to strengthen my core and back. It took me 31 min 14 sec for 4 rounds.

    • http://www.lovingfit.com Tatianna

      Yep, that’s why I named it S&M Jane :) )

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

    I did this tonight. I feel sort of…mmm…disappointed because my time was not so close to yours. Usually I come within a few minutes. However, I didn’t know if the ball pass things were each direction = 1 or both directions, so the first round I did both directions = 1, but it seemed to take too long so I went to each direction = 1 rep for the rest. I also did all unassisted dips (feet off ground) for rounds 1 & 2 and for round 1 for some reason I did elevated shoulder presses. I didn’t need to, really–they were hard enough regular.

    My time: 30:23. Sigh…I should try this again.

    No abs for me today; off from Evil Abs, back on week 3 tomorrow, and this had a bunch. Finished off with good 10 min cardio though.

    I gotta get me over to the Mingle! I forgot it was up today! Thanks for everything, Tatianna. I just love this site. :)

    • http://www.lovingfit.com Tatianna

      Hey sweetie :) ,

      The ball pass was one pass counted as one, cause if you would do 2 that would take way too long.

  • Gerri Lee Schafer

    morning…all done…took me 20:09

    the hardest thing for me was trying to get the ball into my feet for the booty squeeze lift…lol…..was ready to modify the pike press to regular push ups, but it didn’t bother the shoulder.

    finished with 5 rounds of 1:00 / 1:00 high knee jog / jumping jacks

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

    I did it today. My time was 25 minutes. 4 minutes of Jump rope to warm up. I ended up with a few yoga poses for stretching.
    Thanks!

  • annebelwind

    Okay.. Really slow again.. I do not understand, didn’t feel extremely slow.. but 38.15 is not fast.. That is a Turtle.. Well, did everything in proper form and also did a yoga sesion this afternoon. 24 min.. So that is enough for today.. Liked this one a lot.. Thanks.. Your the best Tati… :D

    • http://www.lovingfit.com Tatianna

      Hey don’t worry girl,

      Don’t place so much focus on your time, sometimes when I workout I just zone out and focus on my form that I completely about the time, if you notice I’m much slower than everyone else.

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

    I did this again tonight (first time was over 3 months ago) and MAN, was it a great workout!!! I really, really, REALLY enjoyed it. Last time I was discouraged with my time, which was about 30 minutes, and this time I feel a lot better with it, coming in at 27:09. Also, I did ALL the dips UNassisted this time! Last time I did just for rounds 1 and 2. I found a lot of things a LOT easier than last time, though not unchallenging. Mostly the ab exercises. I remember the bicycles and the balance ball passes taking forever last time, but this time I could go through all the bicycles without stopping, and the balance ball pass I stopped just once around reps 14-16 before taking a quick breather and finishing.

    27:09 total (1: 6:15; 2: 13:03; 3: 19:49; 4: 27:09).

    I also warmed up with my once-weekly Evil Abs challenge. I thought I might do cardio, but this was really good for me. I kept a good pace throughout and it was pretty good on the cardio.

    I feel so good. :)

  • http://www.paleoowl.com/ Nina_CZ

    Hi Tati! :) Just did this workout, I was only able to squeeze 3 rounds out of me in 20:20. I did Chair Dips and my arms were BUUURNING. I did your version of warm up before (including some skipping and a few reps of each exercise from this workout to get used to the movement) and I LOVED it. I am just about to do some light stretching now (I PROMISE I will NEVER skip warmup and stretching from now on!!!), eat some late lunch (chicken is roasting in the oven, I am just gonna make a light sauce made out of grassfed butter, coconut cream, onion and mushrooms) and then we are going to the movies to see the Could Atlas, can’t wait!!! My 5 week plan is starting tomorrow, I will be doing your workouts exclusively and I can’t wait fot that too :) ) I already feel much better and I am sure it will give me my old form back and make me even better! :) Have a great Sunday!!!

  • JB

    26 min, 43 sec – the balance ball passes just about killed me! I had to do them in 5 rep increments with 1-2 sec break in between the 5 passes – really had to push myself. Loved the reptile jumps, they were fun. Finished w/14 min of interval skipping and used the foam roller. Thanks Tati for this awesome workout! Can’t wait to try it again

  • Mirjana

    well that was hard- almost 40 min and i did beginner versions of all the exercises. but i just started exercising after a long pause so i will get better :)

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