Upper Body & Abs – Burn It To The Ground Workout

Feb 25, 2012 by

Upper Body & Abs Circuit Training and Interval Training Workout


Hi Everyone,

Today’s workout was focused on the upper body and abs :), and it was a follow up routine to ” Lower Body Circuit – Bangarang Workout “. This time I switched it up a bit again, in this workout I did 3 different combos 3 minutes each, between the combos I’ve done some abs ( not timed ) and at the end there was 4 minutes of high intensity interval training – Tabata Style :). It was fun and it went by super fast!

Lately I’ve been eating a lot more vegetables, every single meal to be exact, and let me just tell you – I have energy even if I don’t get enough sleep. I just feel incredible, so eat your veggies raw and at every meal!

Since every combo was only 3 minutes long, you have to push much much harder but never sacrificing the proper exercise form ( I know you must be sick of me mention this to you, but I do that because it’s important ๐Ÿ˜‰ ).


Always do a warm-up before beginning to exercise.


Workout Explanation


In this routine I was using my Gymboss Maxtimer, Pull-Up bar, 15 lbs kettle bell, medicine ball ( the weight does’t matter ) and my 40 lbs VersaFit bag from Power Systems ( you can substitute the bag by just using a back pack filled with books or sand ).

This routine is broken down into 4 parts. First 3 parts are combos with only 1 interval, a countdown interval of 3 minutes. In between the first 2 combos, I did worked on my abs, and the 4th part of the workout was interval training.


Part one

Set your timer for one interval of 3 minutes. There are 3 exercises combined as a combo.

  • 1 Pull-up, 3 Knee Pull-ins, 3 Shoulder presses ( the whole thing counts as one rep )


After the time is up, you will do one exercise for your abs, no need to time it just watch your form.

  • Sit ups with a Kettle Bell 25 each side


Part 2

The timer stays the same and another combo awaits you :).

I was using my 40 lbs VersaFit bag.

  • 2 press ups & 2 one leg push-ups ( I did a small jump back after the press ups so the bag wouldn’t be in my way )


After the time is up, you will do one more exercise for you core and abs.

  • Side Plank on the Medicine Ball – 25 reps per side


Part 3

The timer stays the same.

  • 2 Turning Bridge Push-ups & 2 pull-inns combo ( do as many sets as possible in 3 minutes ).


Part 4 – Tabata Style Interval Training

Set your timer for 2 intervals of 10 seconds rest and 20 seconds max effort, for the total of 8 rounds. There are only 2 exercises.

  • High Knees
  • Wide Grip Side to Side Knee Raises


My scores

Part one – I completed 7.5 combos

Part 2 – I completed 12 combos

Part 3 – I completed 11.5 combos

Part 4

1) – 57, 54, 54, 56

2) – 8, 9, 8, 9


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  • Bibi

    Hello :),
    I did this workout this morning and it was great, but I have a question:ย  Which muscles is the Turning Bridge Push Up supposed engaged? I think this exercise is exhausting but I think I maybe do it wrong because I can’t “locate” the strain…

    • Bibi

      ย erm … “engage”.. not “engaged”…

    • Hi Bibi,

      Yes, you can be doing it wrong. Every time you turn it suppose to engage the muscles on the arm and core to which side you are turning to, that side will have more tension than the other side vs the regular push-up where the tension is even.

      • Bibi

        ย Okay, thank you, I will keep it in my mind.

  • Christian

    I did this WO today!
    Part one i did 5 round, i couldn’t kick my legs like you but i tried my best!( with proper form)
    Part two 10 rounds
    Part three 11 rounds.
    Part 41. 58,57,56,57 (did skipping high knee)2. 8,8,7,8 ( did it from the dip station)
    Thanks for an awesome WO.

  • Hi Tanya))) I wanted to do weight wo today and chose this one, amazine routine))))
    My scores:
    Part 1โ€“ 6 sets, I did 50 sit ups with s/b (10kg)
    Part 2 โ€“ 11 sets, I replaced planks with Love bends – 25 reps each side using a s/b (10 kg) (wanna a slimmer waistline ๐Ÿ™‚ )
    Part 3 โ€“ 10 sets
    Part 4
    1) โ€“ 58, 60, 61, 62
    2) โ€“ 8, 9, 12, 8

    I also did 3 sets of 1 minute planks before and 3 sets after the workout.
    As well as few weight upper body exercises with s/b.

    Thanks for the workout and have a wonderfull day darling!!!!!

  • Did this one today. Wanted a nice short one, and this one called to me. ๐Ÿ™‚ I enjoyed the parts, so much so that you could almost do it twice through, maybe without the in between ab stuff though. Part 1 was killer! It was really hard to hold a pull up for that long, but a good exercise! 35lb sandbag. For part 4, I did high knees inside for one round then switched to burpee stalls because the high knees were awkward with downstairs neighbors.

    1) 6 sets
    2) 10 sets
    3)12.5 sets
    high knees/burpee stalls: 65-5-5-5
    wide grip side knee raises: 9-10-9-8

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  • Did the workout! Altered it a bit to fit my home & equipment. Good one!!

  • I did this this morning with modification to part 1. The abs in between was fun …the med ball plank side was toughie.

    -Warm up: 10 minutes
    -Plank on a balance ball 2 rounds 1:20….hard

    -Part 1: 6 reps (I did a pull up with dip station, 3 knees raises then 3 shoulder press)
    -Part 2: 14 reps (35lbs sand bag)
    -Part 3: 8 reps
    -Part 4: 48-48-50-48

    I did another plank on a balance ball 2 rounds 1:20; followed with 10 minutes of light skipping. Stretched and cool down 10 minutes.

  • steffi_dk

    Great workout, that was not the last time I did this one! I did 5 min for each part because Iยดm not the fastest and took some breaks in between parts. 5 min was just right for me. Loved it ๐Ÿ™‚