See Your Muscles Work Workout

Feb 20, 2012 by

Upper Body Circuit Workout


Hi Everyone,

Today’s workout was focused on the upper body and it is a follow up routine to “ I’m Alive Workout “. I’ve been really enjoying these one round and lot’s of repetition circuits, I also noticed it makes me push harder during my training. Another thing I noticed I finally started getting super sore again, I haven’t been this sore for a while.

Every time that I post a workout, I always want to remind you that to get great results from these routines you have to perform every exercise in the proper form. Your form is your results! If your back is not straight and your abs are not tight, then your body is not working the way it’s suppose to. Another thing you need to have in mind is your nutrition, because nutrition will take your results from good to great!

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



Workout Explanation


In this workout I was using my timer as a stopwatch, half of my my pink toy Lebert , a Pull-Up bar, balance ball, my 40 lbs VersaFit bag from Power Systems ( you can use a back pack filled with books to substitute for this equipment ) and a medicine ball ( the weight of the medicine ball doesn’t really matter, cause I was only using it for balance ). If you don’t have Lebert, don’t worry about it because you can use dumbbells for grip instead, I explain everything in the workout recap part of the video.

Set your timer as a stopwatch. There is only one round of 8 exercises, so push extra hard!

  • Diagonal Push-up – 30 reps
  • Absicle Exercise – 30 reps
  • Regular Grip Pull-Up ( assisted ) – 30 reps
  • Side Absicle – 20 reps each side
  • Step Over Push-ups – 30 reps
  • Back Lifts with a Balance Ball – 30 reps
  • Wall Walkers – 50 reps
  • Bag Lift and Press – 30 reps


This was a total ripper for me! It took me 20 minutes and 34 seconds to finish this workout, try to beat my time!


PS – I found this great video on how to make your own medicine ball at home.


Lebert Equalizer Total Body Strengthener



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  • ????? ???????!!! 24 ?????? 48???. ? ????? ????, ??? ??????? ???????? ???? ????? ? ???????? ????, ???? ?? ???? ????? ??????????? ??? ????? ?????, ????????? ?????????? – ???? ????????? ???????? ??? ???? ????? 🙂 ? ???????????? Sandbag -10kg ? ???????? wall walkers ?? mountin clumbers -80reps. ?????? ? ????? ????????? ???? ???? ????????????? ? ????????? ????? ????? – 1??????, ???? ????? ????? ???? ????????? ????????? ??? ??????????. ??????? ????, ????????? ????, ????? ????? ? ?? ??? ????????? ? ????? ??? ??????????, ???????!!! ? ????? ???? ?????????, ?????????????? ?????? ? ?????????? ??????! 🙂 

    • Inusichka spasibki :), kak ya ulivaus kogda chitau tvoi kommenti.

      Obyazatelno nauchis stoyat vozle stenki, mne nado sobratsya i sdelat video pro eto. Eto ochen legko nauchitsya, effect stoyaniya vozle stenki i takge otgimaniya vozle stenki stroyat ochen krasivie plegi, i takge sobiraut vse mishsi.

      Rada chto tebe ponravilas trenirovka 🙂

  • Daily workout is great, but you have to eat well too :).

  • Pingback: Lower Body Circuit - Bangarang Workout : @LovingFit()

  • Tough cookie


    My time was 23:38 for this one.

    After, I did a little bit more work for my shoulders, upper back , bi’s and tri’s.

    See you next time!

    • Thanks for sharing Tough Cookie 🙂

    • Bibi

       No, not too many exercises with the pull up bar … i live in a student dorm where I am not allowed to fix something at the wall … :-/ ….

      • Hey Bibi, I will just do a separate video with pull-up variations, not the actual workout, cause there is a lot of pull-up variations, might be too much for one workout.  You know if you get the pull-up bar like I have you can take it down, but I guess you will have to leave the door open and then everyone will stare, LOL  

        Have you thought about building an equalizer?  It’s quite easy to make, you just have to find someone who can help you with it.  I found a few videos on how you can build some really cool home workout equipments, let me know if you want a link so you can check it out.

        • Bibi

          lol, yeah, leaving the door open would be a great amusement for all my housemates!
          So, it will be great, if you give me this link! I have already thought about making a equalizer by my own but I am not that talented in this field, to put it “mildly” 😉

          • Hey Bibi, 

            Here is video of how to make lebert:

            You can also look around at some of the related videos.  They are called dip bars, you can also use two chairs and a broom stick for pull-ups, and for dips just two chairs.

            Also this guy has some awesome equipment, all of it is homemade and it’s a full guy, he’s got some super cool things here, I want to make some of those things:

          • Bibi

             Thank you so much!!!

          • Anytime Bibi! 

  • Sarah

    Awesome workout. Would be great to see more workouts which lots of pull ups variations. Would also be great to see a full length version of this workout.

    • Hi Sarah, 

      I will definitely do workout with more pull-up variation.  We will do more full length workouts as well, the reason we don’t shoot them now is because of the lighting, and the time it takes to upload to youtube.  Usually about 20 minute video takes around 5-6 hours to upload, and that’s on a good day.  With explanations it will take even longer, but we will try to figure something out.  We are trying to find different locations outside to film where the lighting is better.

  • sarroz21

    Hi Tatianna!
    It took me 29:43 to complete this workout today 😉 🙂 I’ve started video taping my workouts with my new video camera birthday present from my hubby, so this should be amusing to watch later. I used a basketball for the medicine ball in the push ups and i was sliding all over the garage. LOL Enjoy the rest of your day !~

    • Hi Samantha,

      OMG be very careful not to slide too much :), are you going to show us your video 🙂

      • sarroz21

        as soon as i figure out how to edit it, and bleep out all my cussing ;0   ha ha ha

  • Wonderful workout! I did this tonight and it took me longer than I thought buuuut….BUUUUUT…I did ALL 30 pull-ups UNassisted. I can’t believe I can do that many. I mean, I had to rest, no doubt. But I was surprised I could do that many. I usually just do as many unassisted as I can before switching to assisted, but I was always able to get up there. So yay for that! I still need to work on wide grip, though…

    No equalizer here (someday soon!) so I used my medicine ball for the absicles instead of dumbbells, and dumbbells for the first exercise. The walkover push up on the medicine ball was a toughie!

    Time: 24:32

    Really enjoyed this workout! Finished with 10 min cardio and off enjoying my Friday night. 🙂 I love how deliberate you are putting these together. Seriously. I feel I am in good hands. 🙂 Happy weekend!

    • Hey sweetie CONGRATULATIONS !!! I totally know the feeling :). You know you can build an equalizer your self, I have a post in here called ” Fitness Equipment on a Budget” and there I have a few videos of how you can make an equalizer different ways, also the bulgarian bag.

      Have a wonderful weekend!

      In the morning I will post a fresh new Upper Body workout, and OMG it was totally insane.

    • tee_w

      I’m very impressed with your 30 pullups! way to go!

      • Hey Tee how have you been?

        • tee_w


  • Evaleen

    I thought this workout would be easier than the last I tried, but nope, very wrong lol (I did love it of course, though I slowly got through it). I held on to dumbbells for the diagonals, had two 5lb weights for every ab move, 30lb bag for the pick-up & press, about 45 degrees for the wall steps, and an 8″ inch stable elevation for the step-overs– and for most of those I brought my feet and hands together before stepping to the other side, that made it harder (and god those were hard indeed). No other modifying except for the pull-ups: first 10 reps were negatives (jumping up) with a neutral grip, but after went to regular grip with full chair assistance. I also added 30 (off my knees) tricep push-ups after the workout, but by that point my arms were toast.

    And realized today that I’ve hurt my forearm, but not from push-ups, pull-ups, presses, or anything involving a dumbbell… but of all things, from swinging a jump rope -_- how ridiculous lol.

  • Christian

    This was my WO for today! Here is my scores, i timed each exercise.
    1) 3.09
    2) 1.45
    3) 4.50 assisted in the way up
    4) 1.54
    5) 3.12
    6) 1.30
    7) 1.50
    8) 4.30
    Followed by Your Ab Climber WO and 10 Min moderate skipping.
    Thanks for another wonderful WO.
    Have a nice Friday & weekend dear!

  • I didn’t time this workout, I wanted to feel it, rep by rep without thinking of the clock. My push ups are getting better. I love all of your workouts, legs tomorrow I think 🙂

  • Did this again today! It’s a great one, but it’s not super long and it’s not one where every rep is killing me. I got a higher time than last time, which is a bummer, but I think it might be because I subbed the absicles with pike up with med ball for the straight ones, and side pike ups for the side ones, and I found them more difficult. I don’t have a lebert and the absicles felt weird last time, plus I tried them with weights, then a med ball, and it was a mess. 🙂 I also did all 30 pull ups unassisted, but this time I managed to do the first 13 from hanging, with breaks, like so: 6 at a time, 3 at a time, 2, 1, 1, and from there I didn’t assist, but I pulled myself up from standing on the floor, which is easier, and I could only do one at a time, so it takes a while. But 6 pull ups from hanging is a good number for me; the last time I could do that many in a row I was doing aerial silks!

    25:23. Going on a 10 min interval run now to call it a night.

    I had my Michael Jackson pandora station on for this workout–it was so much fun! Right now it’s “Bad” playing. 🙂 This was my favorite song in preschool because it was the only rock song I knew.

  • I’m having fun going through Tati’s earlier routines. At first I was worried about the number of reps for each exercise… the number of reps was perfect in this routine.
    Warm up: 10 mins; Good Posture Challenge: 3 min
    Equipment: Balance ball and 6lb med ball. I used a set of 2lbs dumbbells for the absicle exercises. A 23lbs band for lat pull downs instead of doing pull ups and 35lbs sandbag for bag lifts and press.
    I finished the round in 28:10. Finisher was a light 10 minutes jog, followed by 12 minutes of stretching.

  • Mary Lou

    I was pressed for time today so I said I’d do half the reps, and if it wasn’t too late I’d squeeze in the second half. First round: 15:45 and finished in 32:31. I used dumbbells for the diagonal push up and 2 5lbers for the absicle exercise. Slight push off with chin ups for the pull ups. On the step overs I just did regular push ups as I’m working on really getting down to the floor. The wall walkers kill me so it’s a good thing I only did 25 at a time, and I had 30lb bag for the lift & press. It’s always fun Tatianna!

  • Cassidy

    Tati, I got a pull-up bar today! I’m so excited to try this workout tomorrow. The number of reps is a little daunting to me, though. Would this workout still be effective if I split it all up into, say, three rounds? 🙂

  • Cassidy Croskey

    I don’t think I ever ended up trying this one like I said, but I did it this morning. I’m more advanced in my pull-ups now, so it didn’t seem as intimidating when I looked the workout over. 🙂 My time was 29:23.

    My 30 lbs sandbag *definitely* isn’t cutting it anymore…I didn’t have to stop once on the bag lift and press. It just didn’t challenge me. I gotta find 10 more pounds to stuff in that thing… XD

  • Annebel Wind

    wow you were fast with this on Tati, it took me 27.06 min. I am slow at the pull ups and the push ups.. Have to stop after about 15 push ups… and still can not do more than 1 regular pull up.. Well I will just keep on going… 😀