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 πŸ˜‰ ).


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


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


  • 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,


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  • Lindsey Shepard

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

    • Let me know how you did πŸ™‚

  • oberlee

    OMG this looks AMAZING!

  • steffi_dk

    YouΒ΄re such a strength beast!

  • 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. πŸ™‚ 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! πŸ˜€

    • 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.

  • VERY CREATIVE WORKOUT!!! cant wait to try it! πŸ˜€

  • 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. πŸ˜‰

    • 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.

      • 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.

        • 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. πŸ˜‰

  • 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

    • 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 πŸ™‚

  • 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 πŸ˜€ 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!!!! πŸ˜€

    • Karmalife

      Can you explain how you used your dip station? What is an L sit and hold? Thanks!

      • Skippie22

        L-sit and hold on the Dip Station is I sit on the floor in the middle of the bars, legs straight out in front of me; Grab the bars and pull-up while holding your lower body in a perfect 90ΒΊ L-shape, hold 5-10 seconds, touch down as briefly as you can in between holds.

        • Karmalife

          Great, thanks! I will try it

  • TessuCroft

    Whaaat? I mean whaaat?! =D I just finished this workout, with a lot of modifications. IΒ΄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, youΒ΄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 IΒ΄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

    • He He He, I just love to torture you guys :)))))

      We have to keep evolving that’s why I add these isometric movements, our body get’s used to the regular exercises and we have to twist things up πŸ™‚

      • Svetlana Orlova

        So hard! I could only do 3 rounds out of five without modifications. Thank you for inspiring me to work even harder haha.

    • osteodh

      Me too Tessu , celebratingalmost one year of Lovingfit. I’m going to make a big party of it πŸ™‚

      • Thank you so much for your support my lovelies πŸ™‚

      • TessuCroft

        Hurray! I donΒ΄t remember exactly when I had my very first Loving Fit workout, but I have a feeling it was last year on October. =D Have fun with your party! =D

        • osteodh


  • Welcome to Loving Fit πŸ™‚

  • This was my upper nightmare workout! But i have to do some modifications, first I caaaan’t do handstand, I feel terrible, some kind of fear in my stomach πŸ™‚ therefore I did 30/30 plank on ugi

    second I don’t have pull up bar, instead I did two rows and one press up (the whole thing counts one) 6 with 6.5 kilo each dumbbell

    Then all exactly the same and let me tell you, it was brutal! The part “a” was soooo hard! And the bombers ouch! nooo way I can complete them in a row without stopping, I stop a lot!
    This WO was just aaaamazing! Love it
    At the end I did about 17 min of HIIT and went to the park to do pull and chin ups!
    Thank you Tati, I’m so addicted to your workouts!

  • I got into my beast mode with this one. It was hard, but not the hardest…more badass moves though.

    Warm Up: Basic warm up routine, plus 5 rounds of 5 sec/35 sec Isometric push-up plank jacks.

    Part 1.

    a) Strangely the wall jacks were tougher for me to do…it would be because I practiced the switch for over a week.

    b) It took me 21:29 to complete the 5 rounds. I did my only modification here, I did regular grip pull up with a slow down (still mastering pull up…no way I could do 1.5.)

    Part 2: All I got to say is icaramba. I had to finish because my hubby came in around round 4 and complimented that it was a very sexy move …I just had to uphold the fantasy. πŸ˜‰

    Cardio: Took 5 minutes break before this…16 rounds 5 sec/25 sec
    – High knees jump rope
    – Mountain Climber

    Finished with a very satisfying 10 minutes stretch.

    • Did this again…I was completely not present…totally lacked energy.

      Warm Up: Basic warm up routine.
      1b. Complete 5 rounds in 23:15 (did regular grip pull up and slow down.)

      It was during part 2 that I knew for sure that my mind and body was not focusing on the workout. My plan was to do Roll n’ Abs for cardio but realised I may end up injuring myself if I push through. I may do abs later today.

      Cool down and stretched for 10 minutes.

  • Karmalife

    Hi Tati! I am about to try this and I’m terrified! I’m also going to add the 3 min plateau buster in there. What do you recommend for those of us who don’t have a pull up bar? I have a dip station..

    • Karmalife

      Okay- so I figured out I could just use the dip station to do pull ups with the half hold- I did 10 reps.

      However, my wrists after this workout are killing me (and I wasn’t able to do the handswitch handstands). Any tips for less sore wrists? Should I work on strengthening them?

  • Kane

    Yes! Hardest workout on here in a while. As others here have said, it was good for the isometric element and isolating weaker sides of the body. For an extra challenge, make the pushup combo all even numbers – 4 iso kicks, elevated pushup going into semi side plank L (basically a T pushup), elevated pushup going into semi side plank R.

  • oberlee

    GREAT WORKOUT!!! I have been doing all bodyweight for 2-3 months now, and have been making up my own routines, which is great, but there’s something magical for me about doing your routines. πŸ™‚ So, this was very challenging, but do-able (i.e., difficulty was high, but it was in my range). The funny thing was, though, that the harder exercises were not the ones I expected! I wasn’t afraid of the wall jacks but was of the one-handed handstands–turns out the wall jacks KILLED me. That isometric position is a weak point for me, which reminds me that I should practice it. And the pull ups were moderately difficult, but fine–I could do all from hanging. But the push up combo got me, especially that little half-push-up. I changed the intervals in part a starting round 4 to include a 10 second rest so I could come down before the wall jacks.

    Part 1 was about 32-33 min for me. Part 2 was hard, but let’s face it–it’s not torture I haven’t experienced from you before. πŸ™‚

    Almost didn’t work out tonight as I don’t need to, but sometimes I do it to keep my mood up. πŸ™‚ Thanks for another awesome workout, Tati! I need to watch your talkchology now. xo

  • hydr0o

    Thank you for this routine! That was though. Finished part one in 36 min. The hardest exercise for me was the push up combo, was only able to do 2 to 4 reps without taking a little break, even i wasnt using a chair, but a block for elevation. The pull ups were super fun, probably my favorite part. I definitely felt a sense of accomplishment after the workout was done. Finished the routine with bicep curls / shoulder raises. Wanted to do abs but I was sucked from inside out already by that time, so just did it 10 min of easy low impact cardio from fitnessblender.

  • Cassidy

    Ahh, this is so hard! I finished in 34:49. The only things I changed where in the second interval of handstand, I just held the position rather than doing wall jacks. It’s early and I didn’t want to wake anyone up by knocking my heels against the walls. πŸ˜› While those 1.5 pull-ups weren’t as impossible as I thought they’d be (not to say they weren’t challenging, woo), I had to just do a regular pull-up for the very last two reps. Part II looked scary, but was also doable! I took a nice break between parts, though. Thanks for this one, Tati! I loved it~ πŸ™‚