Sun Worshipper Workout

May 31, 2012 by

Upper Body Workout Routine


Hello my Darlings,

I am back with another fierce upper body & core workout routine and a mini bonus as well :). This routine is strength training and cardio at the same time, so you will not need to do any additional cardio. And this time I completed the mini bonus. In the last routine the ” Chic Chick Workout ” I realized that I messed up the amount of round for the mini bonus and you guys probably thought that I fell of my rocker. But thankfully I corrected that mistake and I hope nobody tried to complete that crazy amount.

Originally I planned to do 5 rounds of this routine, but after the 4th round I realized It was enough ( and I still had to do the bonus which was a killer ). In the beginning, this bonus will look like it’s quite easy but trust me it’s really hard and a perfect finisher to this routine.

Now make sure you do a good warm-up before beginning to exercise, I know that some people don’t take a warm-up very seriously but If you want your body to work to it’s full potential while prevention injury then a warm-up is crucial. Same goes for the proper form of each exercise, practice your form in the mirror before doing the actual workout.  Proper form is always more important than speed!

Sun Worshipper Workout Video



Workout Explanation


In this routine I was using my Gymboss timer, 4 furniture sliders, one dumbbell ( 10 lbs ), but you have to adjust the weight of the dumbbell to your own fitness level, and my pink toy Lebert. ( If you don’t have Lebert then you can use 2 chairs for dips and it works exactly the same ). Please watch the workout recap part of the video where I demonstrate the proper form and variations for beginners ).

Set your timer as a stopwatch, complete 4-5 rounds of the following sequence ( I completed 4 rounds + the bonus )

  • 2 walking push-ups & 2 reptiles ( that equals one rep ) – 6 reps
  • Core Slide Push-ups – 6 reps ( semi slow )
  • Side Plank Lift With a Dumbbell – 6 reps per side
  • Dips ( slow down on the way up ) – 6 reps
  • Drop Down Combo ( 6 mountain climbers, drop down, push-off = 1 rep ) – 6 reps
  • Bootcamp Combo ( 6 crab jump kicks, side plank, 2 walk overs = 1 rep ) – 6 reps


Set your timer for 2 intervals of 11 sec and 11 sec, for the total of 10 rounds. Or you can set your timer for 1 interval of 11 seconds and the total of 20 rounds. There is only one exercise:

  • Slow 11 sec Dive Bomber

It will take you 11 seconds to go into the Dive bomber then 11 seconds to push-out. In the end you will complete 10 slow Dive Bombers.




My time

It took me 38 minutes ( yes that long ) to complete 4 rounds of this workout. When I was doing the bonus, the sweat was pouring so much from my face that at one point I breathed out and it sprayed from my face ( pretty gross LOL ).


The name of this workout was inspired by China Glaze Nail Polish – ” Sun Worshipper “, which I am wearing in the video :).


Have fun with your training my darlings! ( Oh I almost forgot to tell you, next workout is going to be Full Body by requests 😉 )


PS – A lot of you guys always ask me where I get my tights, I get them from ebay. Here is a link to an actual URL results by which I find my tights. ( I have an affiliation with ebay, but the only reason why I’m affiliated with them is because I shop 90% mainly on bay, and I think they have the best deals ever and the lowest prices. That’s why I recommend it to everyone ).


Lebert Equalizer Total Body Strengthener

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