5D Strength Workout

Oct 26, 2012 by

Upper Body Workout


Hello My Lovies,

I am back with another super duper Upper Body Workout routine. This routine had 3 parts, and it took me about 36 minutes all together to complete all three, but of course all of us are on a different fitness level and some of you will be faster than me. But if you are not faster, don’t worry about it, there is no need to rush, the only person you are competing with is your self.

Before I share the workout with you, I got something funny to share. This week I’ve already bough 3 containers of Dates so I can make a recipe for you guys, but before I even had the change to make the recipe I would always finish the dates, I just can’t help it, they are so delicious :P.

Always remember to do a good warm-up before starting this or any workout, because we always have to take care of our body and warm-up will not only prepare your muscles, but it will help you to prevent injuries.



Workout Explanation


If you are new to Loving Fit and don’t know where to start, I suggest you check out the post ” Creating Your Workout Plan “, it will help you to put your own schedule together and adjust it if you need to.

In this routine I was using my Gymboss timer, a chair and my My Pink Lebert . This workout was in 3 parts, fist part was very short interval training, and 2nd and 3rd part were done for Proper Formย then time.


Part One – Isometric Part

Set your timer for 2 intervals, both for 11 seconds and the total of 10 rounds. There is only 1 exercise:

  • Iso Outward Palm Push-Up & Kick Backs

( if you are having a hard time with kick backs, you can just stand in a push-up position the whole interval, I did that for 1 round when I was getting really burned out )


Part 2

Set yourtimer as a stopwatch. There are 3 rounds of the following:

  • Side Step Elevated Shoulder Press – 10 reps
  • 3 count Iso Spider Man Acro Push-Ups – 12 reps
  • Back Lifts – 15 reps


Part 3

Set your timer as a stopwatch. There are 3 rounds of the following:

  • Dips & Kicks – 12 reps
  • Diagonal Climber Jumpers – 20 reps
  • One Leg Reptile or Spiderman Dive Bomber – 8 reps


( GL does double reps for everything !!! )


My Time

Part 2 – 15 : 23

Part 3 – 16 : 32

Have Fun Training my Darlings!!!




Lebert Equalizer Total Body Strengthener

Related Posts


Share This

  • ? BodyRocker ? Beth ?

    Whoa ! LoL ๐Ÿ˜€
    I was just about to start a FB (=Full-Body WO) & then I saw in my email the 2-min-new uploaded Workout Video ! ๐Ÿ™‚
    So I guess I should be starting with this one ! ๐Ÿ˜€

    Great day & wish me luck ! ๐Ÿ˜€
    Thanks TATIANNA !!!

  • sedindriuke

    Tati,lovely workout whilw watching.killer workour while doing I believe…. iso exercisesfor upper body are ouch. Tati,could you post workouts on FB which are doing per week and other sport activity?maube it is too much personal to share every breath,but just to know how much you do sport:)) just an idea:) thank you!!

    • sedindriuke

      oh i thought this comments was disappeared.. Discuss errors… ahh ๐Ÿ˜€

  • DiBi

    who/what is GL ๐Ÿ™‚ ?

  • sedindriuke

    Tati, again me..im reading about IF and get confused…the idea is to work out on fasted mode in the morning..to break the fast… but as i remember you workout in the afternoon..? am i right? Do you still using 8 hours eating, eating what you want and then 16 hours of digestive system sleep ๐Ÿ˜€ ? Maybe some continued post about IF?
    I’m so afraid to skip my breakfast and to try it as breakfast is my delicious meal and cant imagine having my breakfast at craptastic job ๐Ÿ˜€ even have no opportunity to workout in the morning…thanks for any comments

    • steffi_dk


      I tried the 16/8 IF style too and it didnยดt work for me at all, I even gained weight. I do Brad Pilonยดs “Eat Stop Eat” for 3 weeks now and I have lost more than 6 pounds so far and have a much healthier relationship to food now. With “Eat Stop Eat” you can eat pretty much what you want for 5 days a week and you fast 2 days. That doesnยดt mean that you donยดt eat at all, you can fast from breakfast to breakfast or from dinner to dinner the next day, itยดs up to you. You just donยดt eat for 24 hours once or twice a week. I love the results and I love that I have 5 days a week where I donยดt have to think about calories and all that stuff. Itยดs very healthy too by the way. I would recommand it to everyone who wants to lose weight, itยดs an easy way. Hope this helps:)

      • sedindriuke

        Yes, thanks. I know about EFE.. today in fact i will try some kind of fasting because of my shift… from 4pm until … i didnt decide yet.. i think 12am next day as i wake up i will do some sport and then breafast-lunch…i believe methods are ok while you not overload yourself with crap food. I know if i try IF in any method i would not put any crap food into myself. I will eat the way i eat now.. And also i believe that to see the results you have to try it longer than even a month… the body need to get the system in its memory to make changes… i do not need to lose weight, i just wanna be less connected with food and think oh time to snack, time to rush to do workout because my dinner time…it sucks sometimes.. but im afraid not to be strong not to taste something during fast ๐Ÿ˜€ So today as late shift i will try to do and even not will drink coffee with milk, just water.. and in fact on three days during the week i can try to do IF from 8p to 12 am as i have my lunch time 12am at job.. so it could work, and to eat during 12-8pm window seems managable to me while i cook at home and for my Mr.

        Thanks again Steffi ๐Ÿ™‚
        I will wait what any comments Tatti got ๐Ÿ™‚ more information about different experiences are nice ๐Ÿ˜€

      • Yes that does sound like a good idea, sometimes I do 24 hrs fast, not a lot, but when I do I feel very cleansed the next day.

    • I always eat breakfast, always! I rarely workout on a fasted state, if I do it’s only cardio. I do use 8 hour window to eat and 16 to fast. I go to bed very late, and I stop eating around 8 pm, my breakfast is always at 12 pm ( I know it’s lunch to most people ).

      I did eat my dates as a snack after my meals, OMG I’ve been loving them so much. It is true that changes in period are normal, it’s not always gonna be exactly the same.

  • LOL – Tati you were so silly in the workout breakdown. I promise, I won’t run around like a gorilla. Although I do predict falling flat on my face at least once during this workout! At least it won’t be far to fall! ๐Ÿ˜‰ …actually, falling is my favourite part of working out….means I’m pushing hard enough! Happy Friday everyone!

    • Ha Ha Ha, yes I try to have fun with it ๐Ÿ™‚

  • eliza

    i love your explanation….focus on good form and not time is so important! thanks for the great wo

  • taltul73

    my sweat keep coming down on me… what a great workout!!!!!!! part one was harder than it look. the other 2 parts were hard, fun, and challenging as always… part one 14:18 part 2 15:35
    thank you.. that was much needed…
    have a wonderful weekend

    • Have a wonderful weekend as well Tali ๐Ÿ™‚

  • Hi there ๐Ÿ™‚

    Welcome to Loving Fit, glad to have you working out with us !!!

  • Gerri Lee Schafer

    LOL…..GL does double reps for everything………. this looks a bit too shoulder intensive for me right now….but I promise to do double for you when it gets better :))))

    • Gerri Lee Schafer

      yup, had a chance to review the whole video…sorry Tati, definite pass on this one for now :((((
      anything that slides the shoulder around like dive bombers are out right now, plus not sure how it would hold up to the isometrics, but the routine looks like a real doozy, you are great at putting together a targeted attack on certain muscle groups…this one is shoulders and triceps for sure…did your Bubble Butt wo this morning for the 4 th time…lol

      • Oh honey I really hope you recover soon ๐Ÿ™‚

        • Gerri Lee Schafer

          me too :))) starting back into simple upper body, but don’t want to push it too hard, it’s not better, but I just can’t stand doing nothing cause I’m a silly girl….lol

          • tee_w

            It probably aint gonna get better unless you rest and go see a sports doctor who can teach you proper mobility or some acupuncture

          • Gerri Lee Schafer

            hey Tee…waiting on a MRI right now…will keep everyone posted

          • tee_w

            Stop working it you dork! Lol.

            i heard of a doctor or maybe a type of chiropractor who works with people with rotator cuff injuries, I just cant remember what they are called, have to look it up somewhere………
            Well who knows if we have them in canada anyway lol jason sieb(?) and sarah fragoso were talking about it on a podcast, her hubby is one. i’ll see if I can find the name

            But I still think you ought to stop those pushups ๐Ÿ™‚

          • Gerri Lee Schafer

            I tried that Tee…went 5 weeks doing no upper body and it actually ached worse, like all the time

          • tee_w

            Really? That is kind of odd, aching huh, reminds me of arthritis,
            have you tried accupuncture? Only thing that worked for my planter fascia (whatever) I could barely walk, had it in both feet. She also fixed my shoulder when I hurt it lifting dumpster lids. I think my sister had frozen shoulder ? And accupuncture helped that too!

            I bow down to the accupuncture gods! Miracle workers!

          • Gerri Lee Schafer

            it’s not the joint that is aching, either rotater cuff or ligaments or tendons…..I can push on a spot and make it hurt….don’t worry, avoiding any kind of shoulder sliding movement like burpees, no overhead pressing, no side raises…push ups seem to be ok, straight up and down..plus I need to maintain my strength for work, very physical, but thanks for your suggestion and concern Tee…means a lot to me

          • tee_w

            hey sweetie, looked up that technique I was trying to remember, as long as your MRI doesn’t show a tear. its a softissue technique called active release technique or ART, or another one is Gaston, found a cool video, but it looks painful, lol

  • Welcome, nice to see you here. I’ve always liked your avatar.

  • lol…GL is badass and an inspiration. I’ve to wait until Tuesday to tackle this routine…One Leg Reptile Bomber is scaring me.
    Tati, is it possible for you to post a link to Lovingfit facebook page here on Lovingfit.com? I would like to see the happenings on the facebook, but I’m still not sure if I want to sign up for facebook. Not a big deal if it can’t me done.

    • Gerri Lee Schafer

      Happy Birthday Lvette…..sounds like you are in the middle of your move? have a great day and be inspirational to someone you love :))))

      • You’re so kind to me…thanks. I would not consider moving in the winter my best idea for sure. I’m hanging out in Red Deer until Wednesday.

        • tee_w

          Now red deer is a place to hang out! Lol

          • Lol…I grew up in the rear. I use to dislike it and I left for Calgary at nineteen. Now I find Cow town too busy for me. Red Deer has grown on me, I now see its beauty everytime I visit my mom.

    • Hi Lvette! Yes, GL is an inspiration for us all, for sure! As for Facebook, you could join under an alternate name and JUST use it for Tatianna’s page, if you like. Some people do that. ๐Ÿ™‚

      • Gerri Lee Schafer

        good thought Kendra

      • Thank for the suggestion,tee did the same for her facebook account. I will doing the same…Lvette Girlie is coming to facebook.

        • tee_w

          Cool, join disavowed rockers too!

        • Gerri Lee Schafer

          yes, join us on disavowed rockers ๐Ÿ™‚

        • tee_w

          I hope that was you I just accepted! lol

    • Hey girl, it’s on the right hand side bar at the top, here it is :


      I don’t have a Like page yet cause I haven’t reached my limit of FB friends yet, when I reach it then I will create a Like page.

    • tee_w

      i made up a name & joined facebook just so I could see tati’s page and disavowed rockers page. Gave out no info when I signed up

  • Naomi

    Perfect timing for this workout! I was running out of inspiration on what to do for my upper body today, and then I see this. Perfect! Loving the iso-exercises. I see that I did the first part wrong, my palms were turned outward, but my elbows I held hugged into my body… Anyway, it was still hard. The rest:

    Part 2: 10:57 (the 3-count iso reptile was super!)
    Part 3: 13:45 (the most mentally challenging was the dips&kicks – felt like throwing up…)

  • ltwin

    Tati – incredible workout! I was sweating like crazy – and it was awesome challenging.
    I think i won’t be able to lift my hands tomorrow ;)))

    I looooooooooooooooved it – thank you like always for having you like our best trainer!

    • Thank you my sweetie ๐Ÿ™‚

  • LOVE the dance moves and the giggling ! you so cute!! X

    • Ha ha ha thanks :), I do a lot of dancing around sometimes, and they are always so silly it makes my husband laugh.

  • Gerri Lee Schafer

    welcome….Tati puts some great wo’s together here…glad to see you

  • tee_w

    hi masage! glad to see you here!

  • uhmmm silly me….but who or what is GL??

    • tee_w

      Gerri Lee Schafer of course! ๐Ÿ™‚

      • steffi_dk

        Lol…really?! Well, why am I surprised, I saw her workout schedules ๐Ÿ˜€

        • hey! I ‘know’ Gerri. I find it a bit odd to say I know since I have never met you in real life…but yeah I know who you are. ….so GL do you always do double reps or something? @steffi_dk:disqus …do you mean my workout scheduels or GL’s scheduels? I suppose GL’s since I am not that active on disavowed. See I am getting used to the GL-abbrevation ๐Ÿ™‚ XX

          • steffi_dk

            I meant GLยดs schedules. She used to post her scores and her additional exercises on another fitness page. Maybe she still does, I donยดt visit the other site anymore, but I remember, that she trained like Superwoman ๐Ÿ™‚

          • Gerri Lee Schafer

            lol…thanks steffi-dk…I posted my wo’s on the “other”page to let people know that there was an alternative, plus they never had a new one every day, so made my own and followed old ones

          • Gerri Lee Schafer

            hi Marilyn, Tati is just teasing me because I finish the routines in a short amount of time, so she told me she was going to make me do double next time…..I don’t ususally do double…lol…but I have done lots of “extra” in the past and now that can stretch a wo out

          • hahhahaha….wow you sound like a tough one! After these comments I went to Disavowed and its GL all over the place….*whoooops* ๐Ÿ™‚

      • Gerri Lee Schafer

        of course Tee????? I’m sure nobody knows who I am…lol

        • tee_w

          just thought it was funny coming from marilyn as I’m sure I’ve seen her comment at disavowed, in fact I thought she put GL in her comment? maybe I’m wrong ๐Ÿ™‚

          • I am quite sure I never called Gerry GL…. or am I not… ๐Ÿ˜› No I am sure ๐Ÿ™‚

          • tee_w

            sorry I could have swore I had read a comment that said GL, oh well, you’re calling her that now! lol

          • Gerri Lee Schafer

            yup, she is one of our friends

        • *like*

          • Gerri Lee Schafer

            right back at you

        • I was just trying to be careful making sure you weren’t gonna be upset or something, that’s why I said GL ๐Ÿ™‚

          • Gerri Lee Schafer

            no worries Tati, I’ve been around disqus long enough that a lot of people will recognize my name and knw what i do…if I was worried about it, I would have a stage name

  • Kate_CZ


    Wow, the first part was so harrrrd!!!

    Iso Spider Acro was my absolut favourite in this wo.

    And the burning during back lifts? Uh! I didnยดt expect that.

    I did all dips assisted.

    And last round of Spider Bombers (very hard, btw) I did only 8 basic ones and add 8 stretching reptile after.

    Hey Tati, I am a bit susspicious about your times ;))) I usualy see shorter time on my gymboss than your time is. But! If I watch you working out, I must say that I am definitely slower and I must pause for few seconds very often. So how is that possible? Arenยดt you adding some minutes to your real time? I wouldnยดt be surprised. You are too sweet to do that, just not to discourage anyone. Huh? ๐Ÿ˜‰

    Anyway, my score:

    Part 1 – 8, 8, 7, 5, 3, only held, held, held, held only for 8sec, last round only 6sec before colapsing ๐Ÿ˜‰

    Part 2 – 12:45
    Part 3 – 13:32

    My triceps is dead! Thank you ๐Ÿ™‚

    • Hey sweetie,

      I take breaks to wipe the sweat off, cause it’s sometimes gets so hot here and I am literally rolling in my own sweat, pretty gross and a lot of time I run to wipe my self off, and that is why I take longer.

  • Man , this workout was w a y too hard for me ! To proud to give up or modify to intermediated version, I preferred to crash severeal times flat on my face ! Afterwards ( I did this one late in the evening) I didn’t sleep wel from overtraining. Good lesson for me ๐Ÿ™‚ . Tatianna you are a b e a s t ! :))

    • hahahha poor Denise.. I did modify it. There is no room for ego in fitness. Although its hard I did the wise thing and modified some exercises. At the day itself I already felt my muscles…the day after its worse. ๐Ÿ™‚ I find it hard to understand how somebody can be so strong..but she is so insprirational! ๐Ÿ™‚

  • steffi_dk

    I think that Iยดve lost some strength lately. I couldnยดt even finish the 3. round ๐Ÿ™ Itยดs very unusual for me to give up on a workout, but my arms were just too weak to go on. Now i have to find out, what went wrong lately, i actually thought that I had improved the way I work out with more rest etc. Damn! Gonna do the Strength Couture Cardio&Core Wo tomorrow, wish me luck :-/

    • Steffi, I found this wo harder than the earlier ones. So may be you didn’t loose strength.

      • steffi_dk

        Thank you, thatยดs very kind ๐Ÿ™‚ But I realized, that I didnยดt push hard enough lately, I wasnยดt all pumped out after my training like I used to be. Of course, that only can happen, when you donยดt do Tatis workouts ๐Ÿ™‚ Lesson learned!

  • Tati’s routines are great and the community is very supporting.

  • 1Ivana

    Hi there,

    wow this looks pretty hard..
    It will be a while before I try that, I just come back home from hospital today, everything went well, but I am in little bit of pain and I have to rest and so on…

    but the hard part is over,.
    just wanted to say hi to all of you

    • speed recovery!

    • Gerri Lee Schafer


    • Hugs!

    • Hi sweetie ๐Ÿ™‚

      I am glad everything went good ๐Ÿ™‚ sending you love and positivity ๐Ÿ™‚

  • Chris Lee

    that was awesome, tatianna! thanks as always. pt 2 in 9:19, pt 3 in 11:09. i didn’t rush, but took shorter breaks b/c i was a little pressed for time. i managed to finish just as the wedding guests were starting to arrive. made it out just in time!

    • Gerri Lee Schafer

      lol….but maybe they would have enjoyed some entertainment Chris….leave any sweat tracks in the ball room????

  • midimidi

    I am so glad to see you here! doing this one tomorrow so hopefully you do this one too and tell us what you think. she’s awesome!

    • Midi, I’ve been wondering where have you been, I was thinking about you yesterday :))

      • midimidi

        It’s been crazy, basically starting everything over. I am ready to get back into a routine of working out, so this one is what I will do today.. post later!

    • Gosh, I didn’t think I’d get that much support! *blush* ๐Ÿ™‚ Thank you all! Unfortunately my old knee injury is making me rest for a few days now, that is why I’ll be doing one of Tatianna’s workouts as soon as I get better. ๐Ÿ™‚

  • midimidi

    ha ha I just read about GL doing double reps for everything!!! she doesn’t play Tati!

  • Annebel Wind

    Hi Tati, so nice you also explain variantions for intermediate.. I like that! I will do this one tonigt.. Have been so busy lately, didn’t have a lot of time to workout.. I did do the ab and butt challenge though 2 times this week. I hope I can get all the way true in advanced variation.. Or a part of it at least.. It looks great!

    • I am glad you like the variations, I try to include a couple at all times.

  • Annebel Wind

    Well I am done.. But could not finish it all.. I felt it pretty good in my shoulders after the second part.. So did only one round of the third.. Have to workout more regular to get back into doing the whole workout.. i will start with that this week. This was my first one. Did almost all of the exercises in proper advanced form.. Exept for the 2nd and 3rd round of the 2nd part.. did the shoulder press without elevation.. 2nd part took me 23.03 min. though.. Liked the workout a lot..

  • Ooooh, this was a workout of the mind for sure. I am proud to say I managed to finish it although did have to modify the Reptile Dive Bombers after 3-4 reps and did regular dive bombers for the remaining reps. I also found my elevated shoulder pushups suffered with each round but I kept them elevated just didn’t go down as far as in the beginning.
    Part 2 : 14:07
    Part 3:16:10
    Thanks for the amazingly creative exercises as usual Tati. Workouts never bore me here;)

    • I am glad you are having fun with them, I my self get bored very fast so I have to come up with creative ways of changing things around.

  • Great workout! Really tough! Especially the reptile dive bombers! After each rep I had to stop and take a few seconds break, could not go straight through, but I pushed through and completed it. My time pt 2 -17:35 and pt 3- 16:59. I really feel like my strength is improving following your workouts, I’m having to modify less and less ๐Ÿ™‚ Thanks so much!

    • You are very very welcome :))) . You can also try the push-up program that will help you with improving your strength even more.

  • sus

    I did this one today. Part 1 I did kicks for 4 rounds, then kicks from knees for 2 rounds, and just did ISP knee push up the last 4 rounds.

    Part 2: 13.31 total time. I did splits for each exercise, each round.
    Elevated shoulder press: 1.20, 1.20, 1.44
    Iso knee push up: 240, 2.06, 2.05
    Back lifts: .46, .44, .42 I held it for a couple seconds each

    Part 3: 12.15 total time
    Dips and kicks: 1.32, 2.01, 1.34
    Diagonal climbers: .43, .43, .44
    Dive bombers: 1.47, 1.54, 1.13 did 1st 2 reps reg dive bombers and rest from knees each round.

    I’m getting back my strength slowly. I tried a pull up yesterday and was sad I can’t do any anymore. I only got half way up. But I’m making my comeback!

    • Don’t worry Susu, you will get your strength back, it will only take you a few weeks ๐Ÿ™‚

  • Hello Yolandi,

    I am glad you are liking the workouts, welcome to Loving Fit !!! ๐Ÿ™‚

  • Thank you my sweeties for sharing your scores with me and for all of your warm and kind words ๐Ÿ™‚

    Hugs to you all :)))


  • Ichy Ouchy…my sides are sore today! Actually my whole upper body is a bit stiff. It’s been a while since a workout left me with a bit of stiffness, and I workout 5x a week! ๐Ÿ™‚ Friday I am doing a lower body workout for sure!

  • This was a trial for the upper body… I completed the routine three hours ago and my shoulder, back
    and triceps muscles are tense. Happy that my next upper body routine is Saturday, the 2 days in between is very much welcomed.

    Warm up: 10 mins; Dynamic stretch: 5mins

    Part 1: Targeted the triceps very well. Anything more than 10 rounds would be too much.

    Part 2: 14:30 (side step elevated shoulder press were killers, I changed to the modification in
    round 3. I just realized I didn’t hold my Iso spider for 3 counts.)

    Part: 13:03 (used chair for dips, then sat on chair leaning back and did knees to chest. I’m
    still struggling a bit with coming back up from dive bombers when I’m not using momentum.)

    I took a two minutes break, and then did 10 minutes of intuitive high knees. Cool down and stretching was 10 minutes. I plan on stretching again before bed; I feel I’ll need it.

  • Whew! WHAT an AWESOME workout! I love workouts like this. I love the parts because it feels like mini-workouts in one. WHEW!!! The third part was really tough for me! First round of dips UNassisted, just to see if I could. But I did them assisted in rounds 2 and 3 because frankly, it’s hard enough!

    part 2: 15:04
    part 3: 15:51

    Followed with 10 min cardio. I was sick and took about a week off, and cardio is the thing that falls behind the most, it seems!

    Tomorrow I’ll do a very short cardio workout–maybe just a run, and then I’m planning an evening at home for my honey’s birthday.

  • Diana

    Aw, finally an upper body workout without pull-up bar. I dont have one and sometimes it is hard to replace it… Anyway, this is my workout for tomorrow – already excited cos it looks brutal!!! LOL

  • Hi lovely Tati & Loving Fitters!

    Did this workout yesterday (Wednesday). Part 2 took me 12:14, I really enjoyed the 3 counts Acro PU! It has become one of my favorite upper body exercise by Tati! Part 3 took me 13:07, I did Dips assisted but I could feel my strength is improving during pushing myself up from the DIp…. as my arms are already sore from doing Part 1 & 2, so I think it is wise to do this move assisted. Plus I feel improvement in strength also during lifting both feet and kick up! It was awesome workout! Thank you for putting together such great workouts! The diagonal climbers was great also.. I’m feeling it all around obligues and torso… Well, i must admit that my body does not slide as swiftly as Tati during the one leg reptile dive bombers PU, especially during the reverse slide…… but i was like ***errrggghhhh!!!*** during every Push UP! I’m pushing through and tried my best to kill those arms and shoulders! Great workout!!!! and thank you for being so considerate and only make us do 8 reps of one leg reptile dive bombers instead of 10 or more. *phew!*

    After this workout I did 20 minutes full body cardio!

    I’m glad today (Thursday) is my Active Rest Day! weeeee! <3

  • Maria

    part2 – 17:04, part3 – 15:04. I turned the dip station the opposite way from what they suggested for dips to account for the alteration. This is one of my favourite WO ๐Ÿ™‚

  • Patricia Acosta-Ramirez

    Amazing workout Tati!!! my arms and shoulders are burning! These were my scores.

    Part 2: 15:27
    Part 3: 16:49
    I’m so proud because I did all the exercises with advance form and no modifications!! your workouts are truly making me stronger ๐Ÿ™‚
    Thank you Tati!

  • Pingback: DAY 75/90 – UPPER BODY: 5D Strength (LovingFit)()

  • oberlee

    Love this workout, Tati! I did it again for a second time tonight. I got a shorter time on part 1 and a longer time on part 2–but I htink it’s because this time I did all the dips UNassisted! It makes it really hard, though, to do the dive bombers, that’s for sure. Great, great, great workout. Finished with 6 intervals of 20 sec and 1 min of planks and straight leg lifts (toes to bar). I was very finished but I did a mini-cardio of what I call 4MOH (4 Minutes Of Hell) which is 10&10×12 of 2 quick exercises. I did jump lunges and mountain climbers. Jump lunges were not fun after Chic Chick yesterday! ๐Ÿ™‚

  • Pingback: Alopecia()

  • My second time doing this routine and it was a struggle right from the start…more a mental struggle since I knew I was going to attempt 4 rounds.

    Warm up: 10 minutes plus 5 minutes of dynamic stretches.

    Part 1: Still a mini triceps killer.

    Part 2: I completed 4 rounds in 16:24

    Part:3: 4 rounds in 15:14 (used dip station. I’m loving the spiderman dive bomber…oh what a difference a year makes.)

    Abs & Cardio: 15 sec / 35 sec for 15 rounds. I was toasted at the end of this.
    1. Regular elbow plank -15 sec.
    2. Pike up – 35 sec.
    3. Regular elbow plank -15 sec.

    4. Bicycle – 35 sec.
    5. 15 sec rest
    6. Half burpee -35 sec

    Finished with Good Posture Challenge and 15 minutes of stretching.

  • Second attempt on this routine, I looove this routine, at the end I felt sooo happy, I improved my time without rushing my form a lot and I feel soooo strong, I didn’t modify anything and I manage to complete about all the excercices in a row, instead dive bombers at the end, have to do some pauses…
    First part: I manage to complete all the iso push-ups without stopping during the 11 seconds
    My time for 2 and 3:
    11:55 (no modification)
    10:24 unassisted dips yeii (8 in a row, then 3 then complete the 12…)

    I’m doing all my worksout barefoot, I’m addicted and if feels different, my balance and my force has increase a lot.
    Finished with 16 min of HIIT and off to the park to play: pull ups, leg lifts, chin ups…
    Love your WOs soooo much Tati ๐Ÿ˜€ have a beautiful day

  • Michelle_G

    I love this workout. First workout back after 5 days off. Amazing!!!

    My time part 2: 13:23 – I counted each shoulder press as 1
    Part 3: 16:52. Omg. This was killer!!!

    Love your workouts. Please keep them coming!!!

  • Carmen Parara

    My arms felt like jelly after this workout. I had to motivate myself to do it and it was well worth the effort. After a great warm up, it took me for
    Part 2. 12.29.87
    Part 3. 9.16.22
    I only did dips using a chair, though and the one leg reptile or Spider-Man dive bomber has been lovely at helping me improve cobra pose/downward facing dog.