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 😉 ).


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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