Magnetic Sweat Workout

Sep 8, 2012 by

Upper Body Workout


Hello My Dear Lovies,

Get ready for a very hard upper body workout!!! Lately I’ve been feeling that every workout is been getting harder and harder, maybe because it’s autumn and I am feeling very motivated! Autumn is actually one of the best times of the year to start pushing your self, because in the autumn our internal clock want’s us to start analyzing and plan for new beginnings. I wrote an article about this on, which will be posted pretty soon and I will give you that link once it’s up.

Before starting this or any workout always remember to warm-up and practice good exercise form, stay tuned at the end of the workout to watch Workout Recap & Beginners Variations.



Workout Explanation


In this routine I was using my Gymboss timer, a pair of dumbbells ( 10 lbs each ), my Versa Fit bag, a brick for leg elevations ( you can use a chair or a couch ) and a Pull-Up bar.

This workout was broken down into 2 parts. First part was interval training without any breaks, but it was only little over 3 minutes long. This part will test your strength that you should of gained during the month of ” Sharper Abs Challenge “, this part will also get your muscles nice and fired up for the second part of this routine.


Part one

Set your timer for 2 intervals of 11 and 11 seconds, for the total of 10 rounds. There will be only 2 exercises and no breaks in between. Both of the exercises will be isometric. You will go through both exercises 10 times, but the time goes fast so don’t think about the number of rounds too much.

  • Pull Pike Hold
  • Push-up Kick Backs


Part 2

This part is a circuit. Set your timer as a stopwatch. There is only one very mean round of 8 exercises and there are lot’s of reps.



  • Elevated One Leg Clock Push-ups – 50 reps
  • Double Bike ( 1 up 2 down counts as 1 rep ) – 20 reps
  • Regenerate Row – 3 rounds of 10 per side
  • Bag Pick-up and 2 Press-Ups – 30 reps
  • Two Way Dive Bomber ( each time you push through, counts as 1 rep ) – 30 reps
  • Side Shoulder Raises – 3 rounds of 10 or 2 rounds of 15
  • Crab – 80 reps
  • Bent Over Side Raises – 3 rounds of 10 or 2 rounds of 15


Complete Beginners will cut the reps in half or just split the routine into 2 rounds.


After this routine I’ve done ” Good Posture and Core Challenge ” and ” Total Body Stretching “.


Have fun training my darlings and have a wonderful weekend!



PS – I got my tights on ebay ( everyone always asks me this question ).

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