Upper Body & Abs – Break The Rules Workout

Feb 17, 2012 by

Upper Body & Abs Workout Circuit


Hi everyone,

I have another new workout today, this workout is focused on the upper body and abs, it’s a bit different then what I normally do. But I really like this new approach, and I also believe it’s good to change things up a bit. This routine is a circuit that you will only go through once. The whole routine is made up from combos, and there are 6 combos total.

The reason I called this workout Break All The Rules is because this is a routine where I broke all the rules about repetitions. Let me explain: There is a science behind working out, part of this science is the amount of repetitions we do for either muscle growth, strength or endurance. But I also believe that even though the science is very accurate, things are not so black and white and you can still get muscle growth even if you go over the recommended 6-10 reps ;). Just my own observation and food for thought.

Don’t forget to warm-up before doing this workout, I have a follow me along warm-up video with the basic warm-up I always do.


For Workout Recap & Beginners Variation fast forward the video.



Workout Explanation


In this workout all you are going to need is an interval timer, a pull-up bar, pair of dumbbells and an exercise mat. This workout is a timed circuit which is made up of 6 combos. Each combo has 20 repetitions and you will only go through the whole circuit once. You will set your timer as stopwatch.

Remember Proper Form is more important than faster speed!

  • Stacked Feet Push-Up & Side Plank LIft Combo ( both counts as 1 rep ) – 20 reps
  • Weighted Sit Up & 4 Bicycles Combo ( both counts as one rep ) – 20 reps
  • Pull-Up & Jump Back Push-Up Combo ( both counts as one rep ) – 20 reps
  • The Seven Roll & 2 Reptiles ( both counts as one rep ) – 20 reps
  • Legs Lift, Butt Lift & Toe Touch Combo( all three counts as one rep ) – 20 reps
  • Dumbbell Shoulder Press & Dive Bomber Push-Up ( both counts as one rep ) –  20 reps


I really enjoyed this routine because there was only one round. Now I am also going to come up with a lower body workout in the same style :).


My time for this workout was 24 minutes and 28 seconds.


Share your scores!!!


PS – I would like to remind you that our Nutrition Approach is 80% of our exercise effort, so make your diet is supporting your workouts.  I have a post to My Complete Guide To Nutrition, read through that and adjust your way of eating if you haven’t already.



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