Fitness Magazine

The Gun Show Workout – Are You Ready?

By Tatiannalovingfit @lovingfit

Mar 1, 2012 by

Upper Body And Core Workout

Hi Everyone,

Today I have another great workout for you. This routine is focused on the upper body and core and it’s a follow up to ” 399 Reps Workout “, the name literally says it all! This workout started out nice and sweet and then it turned into a monster, the last 3 rounds I was really struggling.

For this routine I was using 20 lbs dumbbells ( 10 lbs each ), my GymbossMax timer, a pull-up bar ( you can get a pull-up bar for about 20 dollars ), and half of my pink toy Lebert
( if you don’t have Lebert you can use a chair for dips ).

Always warm-up before exercising.

For workout recap and beginners variations fast forward the video.

Workout Explanation

This is a time challenge, so set your timeras a stopwatch. There are 6 exercises, but one of them you have to do on each side so it turns out 7 total. Each exercise is to be done for 6 reps, and there is 10 rounds total.

Remember if you are loosing your form, stop and take a rest. This workout is timed for speed, but not to sacrifice the proper exercise form.

So, let’s repeat – complete the following for the total of 10 rounds


  • Half Way Dive Bomber Push -up – 6 reps
  • Wind Mill Side Plank Exercise – 6 reps on each side
  • Wide Grip Pull-ups ( assisted on the way up, and regular on the way down ) – 6 reps
  • Mountain Climber Push-off Combo – ( 3 mountain climbers, kick back, drop down all the way, push-off – all count as one rep ) – 6 reps
  • Dips – 6 reps
  • Shoulder Raises – 6 reps

My time for this workout was… Drum Roll… – 37 minutes and 44 seconds.

PS – I wanted to thank Angela, one of my readers who came up with the name for this and the following routine as well


Upper Body And Core Workout Routine

Lebert Equalizer Total Body Strengthener

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