Tomboy Workout

Jan 13, 2012 by

Circuit Training Workout

 

As you have already noticed I’ve been gone for a little while, and if you add me as a friend on Facebook you can always get the latest updates. Right after the New Year I was taking my well deserved 1 week off training, because if you read my post ” How To Train For Best Results ” you know why I take a week off every six weeks.

Since my knee is pretty much healed I decided to start this training cycle with an upper body circuit workout. In today’s routine I was using my timer, a balance ball, a chair, and 12 lbs medicine ball and half of My Pink Lebert . I am going to post my scores at the the bottom of the post as usual :) ( I am pretty sure you will be able to beat me because I truly took forever to finish this ).

 

Tomboy Workout Video

 

Workout Recap & Beginner Variation

 

Workout Explanation

 

This is a timed circuit training, there are 9 exercises total and you will go through 3 rounds of the full routine. Set your timer as a stopwatch.

  • Side Plank Push-Up – 10 reps each side ( watch the instructional video for correct explanation )
  • Sit Up & Twist – 12 reps
  • Diagonal Two Way Pull – 14 reps per side ( each pull counts as 1 rep )
  • Back Lifts With A Balance Ball – 15 reps
  • Elevated Push-Ups – 12 reps
  • Balance Ball Pass – 20 reps ( each pass counts as 1 rep )
  • Shoulder Press – 14 reps
  • Dive Bomber Push-Up – 10-12 reps
  • Side To Side Medicine Ball Drop – 20 reps

 

My Time

I took me 36 minutes and 53 seconds to finish this, I’m ashamed!!! So I am sure you can easily beat me :)

 

Share Your Scores!!!

 

 


Lebert Equalizer Total Body Strengthener



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  • Jenn M.

    Great workout. Glad I found you via Fitblogger. Hope you’ll stop by too.

  • Tough cookie

    Hi!

    Just finished this workout : 36:51!!  I have worked hard, I am not ashamed.

    Two modifications :

    shoulder press changed by dumbbells lateral raises
    divebomber changed by dumbbells triceps extension

    because exercises 1, 5, 7 and 8 are just too much pushups the front of my shoulders can take…

    Thanks!  I have enjoyed my workout!

    • http://www.lovingfit.com Tatianna

      Glad you enjoyed it Touch Cookie!!!

  • Pingback: Fireball Workout! : @LovingFit

  • http://www.lovingfit.com Tatianna

    That’s what I’d like to know – proper form :)

    • Daybelis2393

      I’m sore now lol tomorrow is my rest day….would yoga be ok ?:)

      • http://www.lovingfit.com Tatianna

        A very light yoga would be OK :)

  • daybelis garcia

    34 minutes for 2 rounds and 51 for all 3 lol, slow but I really focused n form plus I substituted some exercise moves that required a pace. Instead of sit ups and twist, I did 2 walk overs with scissors, then instead of diagonal pulls I did 2 dips and 2 v lifts ( 12 reps).I also added standing rows and it was a wonderful workout. Thank you as always love

    • http://www.lovingfit.com Tatianna

      Welcome sweetie :)

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    Whew! Feeling the burn on the arms. Enjoyed myself and had to modify the plank pushups, elevated pushups and dive bombers – I never usually have to modify but didn’t want to give up!
    Finished in 34:56. Would have been much longer if I’d have tried to bust the proper pushups out hehe.
    Thank you very much ! :)

    • http://www.lovingfit.com Tatianna

      Don’t worry, modify if you have to as long as your form is on point!

  • http://www.lovingfit.com Tatianna

    Ahh sorry, I missed this comment :(

  • annebelwind

    Hi Tati… Wow this is you slow?! Man.. Than I have a long long way to go…. I used to have times that were about the same as yours.. But lately I am slow.. Don’t know why.. I am stronger though.. I can do a proper pull up now, no support and I can do pistol squats.. For this one: 39.12 minutes.. I did modify the ballance ball pass.. I just can’t do that well. The first round I tried, second I did 10 ballance ball passes, than 10 pike ups.. The last rounds were more of an ankle touch.. Abs were burned out.. Also did the ab routine yesterday for my third day of the week.. So maybe that is also showing in the ab exercises in this routine.. i loved it though.. Feel nice and sweaty.. :D

    • http://www.lovingfit.com Tatianna

      Hey Annebel,

      You said you have been slow lately, when was the last time you took some time off from training?

  • http://www.lovingfit.com Tatianna

    Yay girlie! No modifications congrats!

  • Christian

    Wow unbelievable, this WO took me 45 Min. Love the Side Plank PU, for some reason i’m weak on my right side and took me more time! Loved your workouts, you are so creative!
    Have a wonderful Thursday dear!

    • daybelis garcia

      I thought i was the only slowpoke lol… we both got around the same times.. I really loved this workout and I am also weaker on my right side lol

  • Zivenaberry

    48:19 for me. Then I did 15 min of 300x various skipping 20x swiss ball back lifts. i got through 4 rounds of that sequence for my moderate cardio :)

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

    Wow! This was long! But it was good. I actually enjoyed it: 42:51! Loved the side plank push ups. After I did a 12 min cardio workout. Very exciting night for us tonight because I live in the SF Bay Area and the SF Giants won the pennant! I’m more of a fair weather fan, but it was fun to watch nonetheless! That was on while I was working out. :)

  • http://www.amway.ca/VioletSavoury Violet

    Did this routine this morning. Did it once before a month ago. This time I shaved a minute off my time, finished in 43:49mins. But this time around I felt so strong, I felt everything was tight and in proper form. I am just amazed with how I feel about this workout this morning. And to think not even a year ago I was doing knee push ups with difficulty and a dive bomber psssh what’s a dive bomber? lol But now, I am just so impressed with myself…. being persistent and consistent definitely pays off…. and truth be told, my dive bombers have never been so good until your instruction…. so thank you for that and much more….
    R1-15:15, R2-12:33, R3-13:32
    Cheers all.

  • Kim

    Just finished. It took me 47 minutes!! You’re workouts always challenge me to the max!! Thanks for that.

  • SuSu

    I just did this but cut the reps in half. My time was 23 min 28 sec.