Fitness Magazine

S&M; Jane Workout

By Tatiannalovingfit @lovingfit

Nov 24, 2011 by

Circuit Training Workout


Today’s workout was a follow up to the Isometric Burn Workout I did yesterday. Yesterday the routine was focused on the lower body and abs, and today’s workout is focused on the upper body and abs. I’ve been doing a lot of research on how to get the maximum results from my trainings and now I am trying a little bit of a new approach.

I began using splits in my routine, but still incorporating the whole body as a unit to create more dynamic movements. Using this technique will help you achieve more muscle gain vs in only 4 days a week of working out. In between I will be taking an active rest day every two days I work out, because our muscles build when we are at rest not when we are working out.

Today’s routine was a circuit training with the focus on upper body, back and core. At the end of this routine I did 15 minutes of moderate cardio. Moderate cardio doesn’t not always mean just jumping the rope or going on a treadmill. You can also do 4 or 5 moderate bodyweight exercises, the point is to just keep moving.


S&M Jane Workout Video



Workout Recap & Beginner Variations


Workout explanation

Set your timer ( I am using Gymboss Max ) as a stopwatch and complete the following 7 exercises back to back without taking any breaks in between for the total of 4 rounds.


  • S&M Push-offs – 12 reps
  • Advanced Reptile Jumps – 12 reps
  • Bicycles – 30 reps
  • Dips – 12 reps
  • Balance Ball Pass – 20 reps
  • Shoulder Press – 15 reps
  • Back Lifts with an Isometric Booty squeeze – 15 reps


My time for this workout was 24 minutes and 42 seconds.

For my moderate cardio I set my timer for 15 rounds of 1 minute interval and I did 3 exercises in this order:

  • Mountain Climber
  • Turning Bridge Exercise
  • Turkish Get Up


Enjoy your workout and share your scores!


PS – If you are one of my Russian readers then check out this website  They also have a lot of exercise videos and fitness advice, and it’s in Russian.


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