All Over Body Training BOMB Workout

Jun 27, 2013 by

Full Body Workout


Hello my Lovie-Dovies!!!

I’m super duper exited about today’s workout! Because today we have a guest who bravely performed one of my workouts. His name is Renato, he works with my husband Miguel at Cirque Du Soleil show La Nouba, he also does flying trapeze. I wanted to really challenge him so I made up a really intense Full Body Workout, plus it’s been a while since I’ve done a full body workout video. I was coaching Renato throughout the video and I really enjoyed this kind of format. I definitely have to say he did a great job especially for it being his first Loving Fit workout and his first time filming a workout video.

He had a much harder time with the lower body part of the workout, because most of the trapeze people rarely work on their lower body, because for flying they need only upper body and core strength. He did much better with the upper body parts, but he still struggled quite a bit.


There are bloopers at the end of the video after workout recap in Russian.


For All The Newbies To Loving Fit


If you are new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!


Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch



Workout Explanation


In this routine we were using Gymboss Timer, a pair of dumbbells ( 10 lbs each ), a Pull-Up bar
and a sandbag ( 35 lbs ). This workout is broken down into 3 parts, first part is interval training and it was 6 minutes long. Second part was done for time ( time challenge, so it’s up to you how long this workout is going to be ). Third part is was 7 minutes long and you have to do as many rounds as you can within 7 minutes.

Part 1 – Interval Training

Set your Gymboss Timer for 2 intervals, 15 sec ( rest interval ), 45 sec ( max effort ), for the total of 6 rounds. There are 2 exercises and you will go through both of them 3 times. At the end of the interval training you will do one more exercise.


  • Weighted Squat & Knee Up
  • Jump Squat & Pulse


  • Reptile Plank – 30 reps


Part 2 – Time Challenge


Set your Gymboss Timer as a stopwatch, complete 3 rounds of the following:

    • 10 Chin-Ups ( try to do them un assisted if you can )
    • Spiderman Presses – 15 per side ( 30 total )
    • Crab Jump Kicks – 30 reps


After you complete all 3 rounds of the exercises above, you will do 30 more reps of reptile plank.


Part 3 – As many rounds as you can within 7 minute interval

Set your Gymboss Timerfor 1 interval of 7 minutes. There is only 2 exercises and you will do them back and forth within 7 minute intervals.

        • Stretch Out Dumbbell Push-ups – 10 Reps
        • Weighted Jump Squat – 10 reps


Renato’s Scores:

Part 1 ( Renato did not stop to rest at all )

        • Weighted Squat & Knee-Up – 23, 24, 22
        • Jump Squat & Pulse – 25, 25, 25

Part 2

Renato finished 1st round under 3 minutes, I got to say I was very impressed. He got burned out and had to take a little rest. It took him 13 minutes and 23 seconds to complete all 3 rounds.

I also did this part of the workout yesterday, it took me 16 minutes and 27 seconds to complete.

Part 3

Renato was able to do 7 rounds and 3 jump squats.

I also did this part yesterday and I did full 7 rounds.

Have fun Training my Lovies and have a beautiful weekend!



PS – You can check out Renato’s trapeze videos on his youtube channel. He also has a Facebook ( regular account ) and INSTAGRAM ( if you want to meet him ).

LovingFit Facebook Page  –  My Personal INSTAGRAM

Lebert Equalizer Total Body Strengthener

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  • taltul73

    .wow..look challenging , hard and fun..going to give it a try tomorrow morning…thank you.
    its funny you standing in the corner looking like a cope…and with a smile on your face saying ; “no one play with Tatianna’s workouts”

    • Tatianna


  • Lv Girlie

    Renato, welcome to sweat, pain, sometimes cussing but always fun place. Tati’s routines are so deceiving, they look easy and she makes it look easy when she does it. Renato, thanks for joining us in this experience. You did a great job for a LovingFit first timer…I was huffing my first time too. I’m a huge fan of the Cirque de Soleil family; and I’m always amazed at what your folks can do with your body. I don’t think I can survive one minute in your training session. I hope you drop-in often. :)))

    • Tatianna

      Yeah poor thing was having a really hard time))

  • daybelis garcia

    Omg I love this workout…looks brutal and so innovative as always. It’s amazing how your workouts get me and apparently others huffing no puffing within minutes. I just love and appreciate all you bring to us Tati. Wil definitely do this next week. And Renato amazing work

    • Tatianna

      Thank you sweetie :)

      • daybelis garcia

        Always love u :)))

  • HeatherKirby

    He looks constricted in his baggy bottoms. That would drive me nuts

    • Tatianna

      Oh yeah I’m sure he was, but I think it would of been really funny if he would of worn his tights :))))))

  • TerpsichoreMoon

    Tati, You are such a calm, attentive, and gently positive instructor. I loved seeing you in a “private” trainer role. You’re hired!!! Aww, too bad we live so far apart and you are a homebody or I would hire you in a second! Thank you for sharing this workout with super cute Renato and his super cute dimples! xoxo

    • Tatianna

      Thank you for your support and kind words sweetheart :)

  • oberlee

    Awww!!! He was GREAT! I loved seeing someone else in the room with you. I know Miguel’s there, but you always forget he is because he’s so quiet (I heard him say “hi” once). This workout looks great, and I’m excited to do it! I’ll either wait for a full body week, or maybe I’ll mix n match with other stuff to make it split…but I like doing your workouts first how you put them together. :)

    Great job as a trainer, and I LOVED the bloopers!!!!

  • Katerina

    I was so surprised when I saw this new video of yours on Youtube :) I love the idea of having a guest to do one of your workouts. I hope I will have the strength to do it next week, or maybe I’ll do two parts on one day and complete the third part the next day. Inspiring as always, thanks Tati and Renato :)

  • Ivy Huang

    I have almost completed all your previous full body workouts. I love how you design your exercise combos. They are challenging. Thanks Tati for inspiring a healthier me.

  • KirryKaatje

    I’m SO happy with this workout. Kickery ass workout as I’d like to call it. <3 (I love the idea of seeing others doing your workout. It's tough work to do your workouts, haha!)

  • Patricia Acosta-Ramirez

    It’s been a month since I haven’t workout with you Tati, I missed you so so much! I tried another approach to exercise but my body was not happy at all. I always see results with your routines and that is why I am back! Plus, you always make us feel so confident and strong! I also missed your very positive attitude and peaceful ways!

    I did this workout today, just as a warm up to my training starting tomorrow. I sure had to do several modifications, I’ve lost some strength but I must build it up again.

    Part 1
    used 24lb sandbag
    16, 16, 15
    16, 17, 14

    Part 2
    Took me 21:09, a long time!!
    I did chin ups using one foot on a chair for assistance
    I did shoulder presses with one leg high up instead of of spidermen presses

    Part 3
    Used 10lb dummbells

    Completed 4 rounds + 4 push ups
    I did regular push ups, I worked on keeping perfect form on each one.

    I loved it!!
    Started with 10 minutes warm up and finished with a quick abs routine and stretching.

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  • Jeet Chowhan

    BOMB workout is
    really a very good idea and an essential skill-set for workout enthusiasts to
    be experiment. Fitness newbies who take fitness as a passion can absolutely
    rely on this routine for best results.

  • Evaleen

    I had loved this collab video, and really liked Renato. 😀 Very sweet guy, and great job with the upper body stuff, I was impressed. :) I had wanted to try to this workout much sooner myself, and finally did so yesterday… only lasted for two-thirds of it though :p even with easier variations on part two. I’ve been kinda sapped of strength this past week, but I look forward to getting back on track. :)

    Also looking forward to another possible collaboration with a “certain someone” ;D hope it happens, I think it’ll be great!

  • Lv Girlie

    This was wicked…will try it again when I’m well rested. I warmed up with basic warm up routine (Tati, please make another warm up routine.)

    Part 1: 35lbs sandbag
    a) 18-18-16
    b) Reptile plank..1:11

    Part 2: Three round took me 17:21…on each round I did 5 unassisted chin ups and 5 assisted chin ups.
    b) 1:17

    Part 3: 5 full rounds and 1 reps SODPP.

    • lvgirlie

      Warm up: Basic Warm Up.

      Part 1: 35lbs sandbag
      a) 19-19-17
      b) 0:44
      Part 2: all unassisted chin up…whoot!…in 18:57
      b) 0:56
      Part 3: 5 full rounds & 10 reps SODPP.

      Cool down & stretching 10 minutes, plus Good Posture Challenge

  • Salina Oraz

    This was Brutal! I mean sweating in the gym is one thing, but this… I was breathing almost inappropriately :-), have received few glances from others… It was excellent! Did the entire routine, but took me 30 min & I was going for intermediate level, some exercises were just too hard (you make them look so easy on the videos.. cheeky! :-) ) Thank you! x

  • ????? ????????

    I haven’t been working out for so long that I thought I would die today))) My scores sucks anyway I’m gonna share them
    Part 1 (6kg dumbbell as I’m not allowed to lift heavier weights)
    a. 14, 14, 14
    b. 17, 16, 16
    reptile plank tucks for 40 secs
    Part 2 – 15:42 (chin ups unassisted then with jump ups)
    reptile plank tucks for 35 secs
    Part 3 – 4 full sets and 6 push ups without dumbbels.

    Thanks for the great asskicking workout Tati!!! :^*

  • Cassidy

    I’ve been gone for a little bit due to some health problems, but I’m back! 😀 I have to keep the intensity/duration of my exercise lower until I’m fully recovered, so I’ll be hanging around the full body section for a while.

    Part 1: Whyyyy were the weighted squats so much easier than the jump squats? Ow. I used my 30 lb. sandbag.

    Part 2: 21:06. I took nearly two weeks off from formal exercise and have come back with enough strength to do three chin-ups from hanging. Whoa! I was so excited that I squeaked loud enough to wake up my dad, who was sleeping in the other room. 😛

    Part 3: I had just finished my fifth round of stretching push-ups when the alarm went off and went ahead and finished up. I used 8 lb. dumbbells.

    I love this routine and will probably be coming back to it a lot. Thank you, Tati!

  • lvgirlie

    Again I’m made to realize it must have been a mini torture for Renato doing this routine as a first timer.

    Warm up: 5 minutes skipping; 15 butt kicks; 15 Heismans; 15 knee push up & 2 minutes skipping.

    Part 1: 35lbs sandbag
    a) 23-19-19
    b) 0:47

    Part 2:
    a) 16:17
    b) 0:53

    Part 3: 5 full rounds; 10 reps SODPU, 4 reps WJS
    Cool down & Stretching for 10 minutes.

  • lvgirlie

    This was my workout this morning. Warm up: 10 sec / 20 sec for 16 rounds of 8 high knee & drop down; plus 3 minutes dynamic stretches.

    Part 1: 40lbs sandbag
    a) 20-15-16
    b) 0:48
    Part 2: a) 13:32…taking shorter breaks during the set.
    b) 1:03
    Part 3: 6 full rounds; 4 reps SODPU (used a 15lbs KB for the weighted jump squat)
    I took a minute break then did 30reps Reptile Plank as a bonus: 1:00
    Cool down & Stretching for 10 minutes.

  • Olga Vlasova

    Tanya, why do the pushups in the 3rd part have to be done off the dumbbells? I noticed that such pushups are really hard on my palms and wrists. Maybe I hold on to the dumbbells in some wrong way? But does it make any difference for the muscle work or should I spare myself the pain and do them off the floor?