Sexy Arms For The Summer Workout

Apr 16, 2012 by

Upper Body Circuit Training Workout


Hi everyone,

I am back with another fun circuit training upper body routine, which is a follow up to ” Get Your Perfect Body Workout “. This routine was quite simple as far as the exercises go, but don’t be fooled by it’s simplicity it was a burner. I also have a cool new exercise for you to try :), I hope you are gonna love it as much as I did.

I also wanted to ask you guys if you have any video requests about nutrition or anything else as well, I would like to know what you want me to talk about.

Now Let’s Get To The Workout!

Workout Explanation


In this routine I was using my timer, a set of dumbbells, My Pink Lebert ( you can use 2 chairs if you don’t have a Lebert ) and a brick to elevate my feet ( you can substitute a brick for a chair ).

There were only 3 exercises, 1 combo, only 8 reps each for the total of 6 rounds. After the workout I did 15 minutes of light jump rope skipping.

Before your workout make sure you do a proper warm-up, especially your back and your knees. And as I always tell you ( you know what’s coming 😉 ) – ” Proper Exercise Form is always more important then speed “.

Set your timer as a stopwatch and complete the following for the total of 6 rounds. ( watch the workout recap part of the video for the proper explanation of each exercise )


  • Elevated Legs Shoulder Press – 8 reps
  • Dive Bomber – 8 reps
  • Hanging Split & Dips – 8 reps ( before you go into a dip make sure you are pausing in a split while holding your body tight head to toe and squeezing your triceps )
  • 2 dumbbell curls & 2 push-ups combo – 8 reps ( 2 curls & 2 push-ups counts as one rep )


My time for this routine was 33 minutes and 47 seconds


Nutrition Tip

Your dinner should always include lean meats and complex carbohydrates such as veggies. Since we need less energy in the evening our body doesn’t require anything more then complex carbs. This will also keep your blood sugar stable therefore helping your body to produce more HGH ( a hormone that regenerates your skin and helps your body burn fat ) when you go to sleep.


Have fun!!!


Lebert Equalizer Total Body Strengthener

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  • Mariasole Verdi

    hello i never find a professionist trainer like you since now. even in my own local gym not only in the internet. your explanation of everything are really exellent you dont miss anything. and thats all we need to avoid injuries! i have a little question: today after the workout i jump roped for 15 mins as you said but i set my timer like this: 29 rounds and 10 sec rest and 20 sec work. i was wondering if i should skip for 15 mins with or without rest? what do you think? my time for todays workout was 29.54 but i tell you after the first round i skipped to beginners variations. my shoulder and arms were on fire!:-) lol. have a nice day.

    • Hi Mariasole, 

      I definitely try to explain everything as much as I can.  I always just skip straight for 15 minutes, but make sure it’s a very steady skipping.  You can do intervals as well if you like, but also make sure it is still a very light cardio, only take a rest if you have to. 🙂

  • AlishisPhillips

    Interesting comment about HGH.  I was unaware that our body produces that.  On another note, I took a vacation 2 weeks ago, and only have worked out ONCE since.  This is shameful!  I’m back on starting today, 4 days a week, no excuses 🙂 

    • AlishisPhillips

      So i completed this today.  I did all 6 rounds, even though I wanted to give up after round 3.  By round 5 and 6 I was using a lot of beginner variations, which helped me get through it all.  Now my time, I am not proud of.  The fact that I finished, I am proud of.  My time was longer than 40 min but shorter than 60 min. :/ Oh well, I finished, and then I took my dog for a nice jog.  I feel great!  Can’t wait to do lower body tomorrow.

      • Hey Alishis :), 

        Yes our body naturally produces HGH, there are several things we can do to help our body produce more of it naturally.  I was just reading an article the other day that they were experimenting with different intervals of exercise to see which interval training workouts can produce more HGH and it turned out to be 30 seconds sprints, 8 times total, it raises our HGH production by 530%, and it lasts for about 3-4 hours.

        • AlishisPhillips

          So 8 rounds of 30 second max effort?  Hmmm..good to know 🙂

          • Yes, 8 rounds of 30 seconds and rest period can be from 10-20 seconds.  During the 30 seconds interval you have to push to the max, you will notice when your body releases HGH, the skin usually gets red.

        • Vivi

           Can you provide a  link to the article? I’m very interested in this information. Thanks again!

          • Hi Vivi,

            I’m trying to figure out which article you’re talking about?  If it’s the HGH info you can find several links in this article :   I also recommend you reading this article :  I absolutely love that blog, it’s incredible, it’s like Marksdailyapple of fitness info. 

  • Vivi

    This was so hard. My front deltoids are going to be super sore tomorrow. I used my dip station for the split dips which changed the dynamics of the exercise a smidgey bit. In the first round I did the dips unassisted and knew there was no way I could keep going like that for another 5 rounds. Egads! I could barely bend my arms in the last round of elevated pike presses. It was all I could do to maintain proper form – even my legs were shaking. I used two 10lb dumbbells for the curls and push ups and added the 15 minutes of easy skipping, too. My time (not including skipping) was 29:21, but I had to stop in the middle of the workout to help my son who is sick, so that gave my arms about 3 or 4  minutes to rest which is probably why the workout didn’t take longer. 

    • Vivi, as long as you keep the proper form you can keep modifying the exercise, that’s how you will get stronger, it’s good that you still finished the workout.  

  • Ellen65

    Hi Tatianna. Just completed this, which is the second workout I am doing with you. I started out with the advanced form on all but by the last round I had switched to the beginner versions for each. I didn’t rush the exercises but I didn’t rest between rounds and I wonder if I should have. I also forgot to start the stopwatch when I started so I am just guessing that it took me around 35 minutes. All in all a great workout.  Thanks. 

    • Hi :), 

      You can take rest between rounds only if you feel like you need to, otherwise just keep going next time, always listen to your body :).

  • AlishisPhillips

    Nutrition question:  What do you think about aloe vera juice and the affects it can have by incorporating it into our diet?
    Also, you live in a hot, humid climate.  Have you found a sunblock that you like that works well without running into your eyes?

    • Hi Alishis :), 

      I love Aloe Vera, I have a post about it 🙂 ( make sure to try a miracle water recipe that I included into that post.  It’s truly incredible in the morning

      Right now I’m using a BB cream with a high spf, it never runs into my eyes.  It’s by Missha.

  • Hi, 

    Unfortunately the weight comes off from everywhere including the breast. There is really not much we can do to prevent it.

  • sedindriuke

    I hated you after the first round 😀 i used the bad language to push myself :D:D But I finished it in 34:43 min and then 15 min cardio (skipping without a rope). Gosh it was tough 😀 Thank you!!! 🙂

    • He He He :), you’re welcome 🙂

  • Jennifer James

    Evening Tatianna, I have one question for you. I workout after work (I start work at 7pm) I usually do long 9 hours shifts so I workout in the early evening around 6pm. (I tried doing 4am workouts but it was too much). So after I am hungry. So what do I eat? I cannot have a full dinner that late can I. Sometimes I have very small protein meal with a small carbs to build energy back. Is a protein shake blended with fruit ok? Thank you for your time Tatianna.

    • Hi Jennifer, 

      Yes you can have a protein shake blended with fruit, but also try to add some veggies in there as well, veggies really fill us up and make the hunger go away.  Try spinach or kale ( kale is a bit better ).

  • HC

    Hi Tatianna,
    I just finished this workout and when I was done I noticed soreness and a tiny bit of pain along the outside of my hands — from the bottom knuckle of my pinkie fingers to my wrist. I think it may have come from gripping the dumbells to to pushups, but I’m not sure. Can you suggest a way to avoid this? Or maybe I just need to strengthen my pinkie finger muscles 😉

    • Hi HC, 

      Do you wear workout gloves during training?

      • HC

        I don’t – I guess I’ve always assumed they were mainly for weightlifters (no idea why). Do they help support your hands also?

        • OMG yes, they help you with the grip and prevent you from developing those rough patches on them.  When I don’t use my gloves I feel naked and I slide around all the time.  Definitely get some gloves 🙂

          • HC

            Hmm sounds like one of those things you don’t know how much you need until you try then wonder how you lived without. 🙂 I will put them on my shopping list for the weekend. 🙂

          • Yep, it’s exactly one of those things 🙂

  • Anastasia

    This was a very tough one! Dive bombers were killing my arms, I had to slow down and do one at a time. I manage to complete the whole workout in 29:09, but it definitely needs a repeat in the future to improve my performance. Thank you, Tatianna!

    • Yep It was tough for me too, cause they target similar muscles 🙂

  • sus

    I did this one today, but only had enough time to squeeze in warmup, short run, and 3 rounds of this workout.  Had I completed all 6 rounds, I would have been around 32-25minutes.  I still cannot do many full dive bombers yet (have been working on those for a year now), so part way through 2nd round I started doing the modification.  Arms felt good sore all day though!

    • Sus,

      Next time if you are having a hard time with dive bombers, instead of going on your knees for modification try to stand back up instead of sliding back out,(  I hope I’m explaining my self correctly ).  This way you will gain strength to do them faster. 

  • sarroz21

    Hi Tatianna,
    My time was 29:43 and i did the elevated shoulder push ups for the first and sixth round and just did regualr shoulder push ups in between.  I felt my form would suffer otherwise. I just wanted to let you know that you have motivated me to not rush through my workouts and do all the exercises with good form. For some reason I always feel like I am in a race, but you are helping me to not think like that. I was pouring sweat (as usual in my ridiculously hot garage) and there was a little voice telling me to slow down and do the exercises right- lol i think it was you. Thanks

    • Ohh Samantha I am so happy about that :).  That’s right I’m watching you and your form ;).  Since I live in FL and we turned our garage into a gym it’s pretty crazy hot here as well, right now is not that bad but the summer is insane here.  If you watch some of my earlier videos you will notice that I am pouring with sweat, and back then we had different lighting the super hot 1000 watts and 2 lamps.  

      Make sure to drink iced water in between rounds cause in it can be dangerous to workout when it’s too hot.

      • sarroz21

        yes indeedy ma’am, i drink tons of water 😉 . I kept on running outside to the driveway where there was a little breeze between rounds. lol  I am def asking my husband for a fan for my bday or an air conditioned garage. ha ha ha ha

        • Ohh gosh yes a fan!  I just got a new one and I even sleep next to it 🙂

  • Jos

    Hi Tatianna! I did this workout this morning but only managed to complete 5 rounds (Had to do dive bombers and push ups on my knees on 4th and 5th), used a pair of 8lbs dumbbells and took me 31:18 I am not really a beginner, more like an intermediate I’d say? I struggled a lot with my upper body so definitely will work on this more, maybe I should start doing your push up challenge first?

    Anyway, I tried to do your workout during weekday in early morning (I workout at 4:30am and have to be done before 5:30 am so I could have enough time to cool down from my sweats so I could shower and have to leave house around 6 am). I might not do the warm up as long as you suggested, maybe I only did some light skipping and practiced some of the moves that I’m about to do in the actual workout. 

    Thanks for the workout and keep up the good work!

    • Hi Jos, 

      Thank you so much for sharing :).  But I still recommend you do a good workout, it helps your joints not to get injured. 

  • Naomi

    One of my favorite upper body workouts along with Rose Among Thorns!
    My total time was 30:57.

    The first couple of rounds felt relatively easy, but the dive bombers were getting harder from the 3rd round and the combo was super hard since my dumbbells are round and thus unstable. During the last two rounds I hit muscular failure on the dive bombers and I struggled so much with the combo I just fell over the dumbbells during the push-ups. Had to take a little break and then squeeze out the remaining. Finished with 15 min on the rowing machine since I forgot my trainers at home.

    • Naomi

      Forgot to add that I used 4+4 kg dumbbells.

  • Hello Tati!

    Wow this workout was very heavy and wonderful at the same time, my arms are super pump right now.

    After the first round I had to switch to beginners variation for dive bombers, it was like 4 normal and 4 from my knees, on and off.
    For the last combo I did my push ups without the dumbbells, (my dumbbells are in the form of a circle so when I do push ups with them It’s more challenging because I’m afraid they are not stable enough, maybe it’s just my idea)
    My time was 39’27 (I am so slowww)

    After that I put my timer 50seconds and 15 seconds rest for 10 rounds to do some skipping.
    I am still not use to skip for more than 3 minutes in a row (only for the warm up) I get tired very fast 🙁

    Thanks and have a nice day!

    • I just now saw your comment sweetie, sorry for such late response )))

  • Gwyneth

    Pretty sure I was going to bonk on this one as it was getting super challenging by round two. I took a short break after round 2 and round 4, which I think helped. I had to go to my knees for half of the dive bombers in round five and six and I was on my knees for the last round of the 2 bicep curls and push up exercise. I didn’t want to sacrifice good form or only do it halfway so going to my knees helped with that. It took me 32:15. I did stop the timer when I took my two short breaks. I finished it out with 1000 skips and I didn’t trip up once! I was so excited! Since I started doing your workouts, Tati, I have noticed that I am leaner, stronger, and more toned. I don’t really have weight to lose, I’m just always shooting to be stronger and fitter and your workouts deliver.

    • I’m glad you finished it 🙂

  • Yikes! Sexy arms is RIGHT! This was really a fantastic arm workout. And it’s funny–I saw your time and knew it would be a long workout but still thought I could bang it out under 30 min easy. But like you say, it is SUPER deceptive! I loved it! I was able to do everything the whole way through, no mods, though I did have to take breaks between the 8 reps of almost everything in the last couple of rounds. I used two 20lb dumbbells for the first round, but switched down to two 10lb db’s for the rest. Oh–and my elevated presses were from the coffee table, so those got pretty hard toward the end because my legs were about 2 feet off the ground. 🙂

    36:28 for me. Finished with 10 min of various exercises for cardio. Feel awesome. I needed this because I found out some sad news. Not too bad or anything tragic, but kind of bummin, so I’m trying to look towards the silver lining, and this was a nice pick-me-up.

    • Hey sweetie,

      I’m so sorry about the bad news, what happened ( if it’s not a secret, it’s ok if you don’t want to share ), but it is good that you are trying to be positive about it. And you did have a great workout without modifications. When bad news come, working out and meditation is what helps me to keep it together for sure.

      • Yes, sweetie, you’re right–thank you! I should be sure to add some meditation into my day once or twice…

        I just found out that the theatre company I was working at is going under AND the last week of performances were cancelled, so Sunday was the last performance, although I didn’t know it at the time. We were told in a very brusque email that some could interpret as being rude… it’s the disrespect that bums me out more than anything.

        But I’m trying to turn the feeling around from “oh no! what now? what’s next?” to basically the same thing only more like, “oooo boy! What’s next?!” LOL… It’s all about perspective, right? 🙂

        • Yikes! Tough times for the arts. The theatre program in my town just went through a huge chop job. Here is hoping that this down time is not too long for you. Stay strong.

        • Thank you so much for sharing girlie, I completely understand you. It’s pretty sudden and such quick changes always make as a bit scared of what’s next. But from my own personal experience i’ve learned when God closes a door he opens at least 2 windows. Something great is waiting for you, I can feel it, I forgot to tell you I am a little psychic :), something very great is coming towards you.

          Right now, you just have to meditate on staying positive, when we do that we leave the doors open for good things to come through and they always do. I am too gonna pray for you 🙂

          • Thank you! I can’t tell you how happy that makes me and how much it’s exactly what I need to hear. It warms my heart. 🙂

        • Esal1

          Gotta agree with Tati on this one Kendra, something realy good is headed your way.

  • daybelis garcia

    Wow was this a great workout. I remember months ago I saw this and thought to myself ” Daybelis you can’t do this” so I simply put it aside. Today I did all 6rounds no modifications in 37 minutes, I feel so strong, thank you Tati!

  • Hey Lovie :),

    I love your name 😉

  • Evaleen

    Wow, I did badly with this today :0 thirty-five minutes for only FOUR rounds. And the only way I finished the fourth one was to remove the shoulder press elevation (7-8″), step the tricep splits, and use my knees to push up from the last combo set (as well as nearly a dozen reps here and there during the previous sets). I was constantly about to fall on my face lol.

    I did precede this workout with the ab challenge, that tired my shoulders some. Didn’t start in the best shape either today, dang stomach pains all morning. 🙁

  • I need to stop deceiving myself about the workouts easiness…thought this would be easy. After three rounds, I was looking forward to beating Tati’s time for the first time, but I fantasy was scattered. It took me 42:43 and I had to do the last 5 reps of dive bombers on my knees.
    Warm up:10 mins; Dynamic Stretch: 5 Mins
    I used a set of 8lb Dumbbell, 30lb sandbag & dip station.
    Also did 2 rounds of 15 reps back raises and 10 minutes of high knees inituitve challenge, yesterday’s result was better on this challenge than todays. I was glad to stretch out my muscles for 10 minutes.

    • Gerri Lee Schafer

      lol….these work outs are almost always tougher than I think they are going to be….but it is pushing me to challenge myself, and I love it

  • daybelis garcia

    31:59, such an improvement:) thanks love

  • busabiytch

    During the fourth round, my arms were shaking and I knew I was losing my proper form. My time was 20:36. I will definitely have to try to beat this workout again!

    Now moving on to do Sun Kissed Abs!:)

  • So.This was my workout of the day. I´m like after every w/o “ok, that was the hardest thing ever” until I do the next w/o and I think exactly the same… =D This was hard. I´ve been doing these split routines for 4 weeks now – and, yes, I used to think that I´m strong, yeah right – and I´m very challenged all over again. This w/o took from me 33 min and 15 sec, but I had to modify a lot. I did only regular shoulder presses, and I could only do 1 and half round divebombers without going on my knees. And on the fifth and the sixth round of the pushup combo (with 4 kg dumbbels) I also had to do some of the pushups on knees. What are you doing to me, Tatianna? =D You are so strong, you just did the whole thing as fast as me, but without modifications! Incredible.

    I´m having an active restday tomorrow, I´ll certainly need that!

  • Finished this wo in 33′ 16 ” . It was really great . i’m very happy that I finished it without modifying because my ego has modification problems :-D. ! so I still have some personal work to do haha!

  • Christian

    Did this today!
    Finished it in 36.12 Min, i add 10 back lift to each round!
    Have a wonderful Monday dear!

  • Did this one again because I really liked it last time, and I remember feeling like a strong-armed badass after I finished! It is soooo cold here in my apartment because the heater doesn’t work, so it was really hard to get going, and the fact that this one was so simple made it easier to get off my butt. I beat my time from 4 months ago, too! By a lot–like, 4 minutes! I kept really good form though. I think I just pushed through all 8 rounds when I could, whereas last time I remember taking more breaks.

    32:39! Booooyaaaaahhh!!! Finished with a 15 minute cardio session. Annnnd…I’m done! Thanks as always. You always have a workout that fits what mood I’m in. 🙂