Amped Up Upper Body Workout

Aug 23, 2013 by

Upper Body Workout Routine

 

Hello my dearest and sweetest,

I have an AMAZING upper body workout for you guys and it is way more challenging than we did before. This one is definitely very advanced but I gave you guys variations for beginner in the Workout Recap part of the video. This workout can take you anywhere from 25-35 minutes ( it’s really up to you on the time ), but what I want you to remember is not the clock ticking, but the good form of your body. Even if this routine takes you way longer, that’s OK too, as long as you did every rep to the fullest and with good form.

 

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 I was using my Gymboss Timer, a chair and a Pull-Up bar. I got my pull-up bar on ebay for under 30 dollars with free shipping, I really suggest to invest into this tiny but very useful equipment.

The workout is broken down into 2 parts. First part will have part ‘a’ and part ‘b’ in it. Second part of the workout is only 5 minutes long, but that last 5 minutes will beat you down to the ground ( in a good way ;) ).

 

Part 1 – Complete 5 rounds of the following, both part ‘a’ and ‘b’.

a

Set your timer for 2 intervals of 30 seconds. There is 2 exercises, you will do the first one for 30 seconds, then the second one for 30 seconds.

  • Hand Switch Handstand
  • Wall Jacks

b

  • Amped Up Elevated 1.5 Push-up Combo – 8 reps ( Elevated Push-up, 3 Iso Kicks, 2 one hand balance semi side plank. This whole thing is 1 rep ).
  • Two way grip, 1.5 Pull-ups – 6 reps

 

Part 2

Set your Gymboss Timer for 2 intervals, first interval 10 seconds, second interval 15 seconds, for the total of 12 rounds. This is going to be a Dive Bomber 2.0 combo :), cause we’re cool like that. You will do the following sequence combo for the total of 6 rounds, in this following order:

  • Slow Dive Bomber – 10 sec
  • 2nd Position Bomberman – 15 sec
  • Slow Dive Bomber back – 10 sec
  • 3 Pulse Jump Out Shoulder Presses – 15 sec

 

I did not time how long the first part took me, but it was around 5-6 minute each round.

 

Have fun training my sweets and have a beautiful weekend!

Hugs and Love,

Tati

LovingFit Facebook Page  –  My Personal INSTAGRAM


Lebert Equalizer Total Body Strengthener



  • Lindsey Shepard

    This looks TOUGH! But I waited for it to be posted for today’s workout so I’m not backing out :)

    • http://www.lovingfit.com/ Tatianna

      Let me know how you did :)

  • oberlee

    OMG this looks AMAZING!

    • http://www.lovingfit.com/ Tatianna

      Thanks girl :)

  • steffi_dk

    You´re such a strength beast!

    • http://www.lovingfit.com/ Tatianna

      I try :)

  • Evaleen

    This routine looks NUTS, but in an awesome way! ;D I can’t perform anywhere near this level, but you always make it a pleasure to watch. :) Still, would love to borrow the dive bomber part as an upper-body finisher of sorts… could really use the practice with isometrics.

    And looking forward to seeing that new thingie! :D

    • http://www.lovingfit.com/ Tatianna

      You can do it girl! Trust me, the whole one arm thing only took me a couple of days to get ahold of. But, first practice the handstand agains the wall 20 sec at a time.

  • http://aphrodiitee.deviantart.com/ Isidora

    VERY CREATIVE WORKOUT!!! cant wait to try it! :D

  • http://www.lovingfit.com/ Lv Girlie

    You’re putting some fear in me, I guess I don’t need my front teeth…lol. I’ll practice the switch this week…it’s going to be fun. I just start doing hand stands, I’m doing some when I workout in about 10 minutes time. Big appreciation for pushing the exercise level up a notch. You got me wondering what next you’ve up your sleeves. ;)

    • http://www.lovingfit.com/ Lv Girlie

      I wobbled through the switch, but it is doable. By the time I get to this routine I’m sure my wobble will be less.

      • http://www.lovingfit.com/ Tatianna

        It took me a few times to get the hand switch down, if you walk your hands further from the wall it will become much more easier, also it’s good to lean on your foot agains the wall, that helps quite a bit as well. Today, I’ve actually done my first shoulder presses against the wall, that was so cool! Now I want to learn the handstand by it self without the wall and I’m trying to talk Miguel into making a video ” My husband teaches me handstands “, cause he is such a good teacher.

        • http://www.lovingfit.com/ Lv Girlie

          I can’t do a free standing handstand, I do them with my feet on a wall too. Congrats on the shoulder presses. On my practice of the switch, tucking in my abs really helped to stable me.

        • oberlee

          I’m working on it, too. My boyfriend and I have been reading Al Kavadlo’s books and doing workouts that are strictly bodyweight at the local university track. It’s been fantastic, and a lot of fun. It’s nice to work out at home, but while the sun is still going down late-ish, and the weather is nice, it’s wonderful to be around others doing the same thing. And having skills to work on feels like play. Also, I think being in public makes my form better. I can do half handstand push ups against a wall. Still working on it. I’d love to see a video on how to do them! And it would be great to see Miguel teach you! But you’d need another camera guy. ;)

  • denisehendrickx

    The slow dive bombers were really killing! me!! I finisheh 3 rounds of them and that was enough for me . Great tough
    workout ! Thanks

    • http://www.lovingfit.com/ Tatianna

      I’m so happy to see that the website is working for you again :), this makes me super duper happy!

      • denisehendrickx

        Thank you !!! The honour is on my side of course!
        But still I wrote to you in a message that it worked again 2 weeks ago :-)

  • Skippie22

    I LOVE being upside down!!! I am so in love with my wall right now…hahaha. I halved the rounds for everything because I’m still testing out my crappy/wrecked shoulders, but I will be coming back to THIS workout again and again because it was so thorough for upper body exhaustion :-D Thank you Tati!!! Dive Bombers have been my favorite thing for a long time, but slow-slow-slow *was* making me cry a little (but I was still thrilled to my soul…is that weird?). For pull-ups I used my Dip Station and did L-sit hold-and-down; my husband was hogging the pull-up bar but also, I’m still a bit chicken about pull-ups since that’s what destroyed both shoulders in different ways at different times :-/.
    Overall though…Tati, you’ve outdone yourself with this one and I can’t wait to come back and do the whole count of rounds for everything! THANK YOU!!!! :-D

  • TessuCroft

    Whaaat? I mean whaaat?! =D I just finished this workout, with a lot of modifications. I´ve been a Loving Fitter almost a year now, and my strenght has improved so much. And here comes Tati and throws us these sweet little thingies, now and then! =D You girl, you´re machine! This workout definitely showed my weak spot; isometric training. I can do pushups just like that, but adding the little hold there… Ouch. =D And the wall is my enemy. The hand switch thingy really made me realise how much weaker my other arm is, though I´ve noticed it before. It was much easier to do the other side with that movement. At the end, just holding the position was hard.

    Happy week, everyone! =D