Bikini So Teeny Workout

Jun 6, 2012 by

Full Body Workout


Hello my Darlings,

I hope you missed me and ready to start sweating!!! Today by numerous requests I have a full body workout routine! Full body workouts are perfect when you are running out of time for the week, so instead of doing your usual 2 lower body and 2 upper body, you can do 3 full body workouts instead.

Personally I do prefer split routines because I can get much better workout per muscle group, because with full body routines it will be pretty hard to get the same amount of work done. I did this routine using interval training style, if you want to kick it up a notch or two then I would recommend you doing this routine using just reps and a circuit style.

This routine has a lot of exercises that can put pressure on your knees and back, so please make sure you do a basic warm-up as well as specific warm – up. You should never hear any crackling noise in knees or your back, if you do then keep warming up. Always practice your form first before beginning to workout, this is so important because form plays the biggest role in how your body develops, but even more important is that proper for will prevent you from injuring your self.



Workout Explanation


In this routine I was using my Gymboss timer, 12 lbs medicine ball, pair of dumbbells 20 lbs, a 40 lbs versa fit bag and my pink love Lebert :). If you don’t have any equipment you can get creative and find things around the house that you can you, such as using 2 chairs for scissor lifts, or using a back pack filled with books for the bag clean exercise. I have a great post you can check out called ” Fitness Equipment On A Budget “.

Watch the workout recap part of the video to make sure you understand the proper form of each exercise.

I did this workout as an interval training, but as I said earlier you can kick it up a notch by doing it in circuit style, it all depends on how much time you have.

Set your timer for 2 intervals, 15 sec ( rest interval ) and 1 minute ( max effort ), for the total of 10 rounds. There is 9 exercises but one of them is on each side so that’s why there is 10 rounds. After going through the full sequence you can take 1 minute break and recover, then repeat the whole thing 2 more times. All together there is 3 rounds of the following.


  • Low Jack & Sumo Ball Combo ( 2 low jacks & 2 sumo lifts with a medicine ball )
  • Skier Push-Up & 2 Kick Backs
  • Clean & Jump Squat
  • Core Work Combo
  • One Leg Squat & Side Jump Lunge Right Leg
  • One Leg Squat & Side Jump Lunge Left Leg
  • Three Way Elevated Shoulder Presses
  • 4 Lateral Climbers & Jump Tuck
  • Regenerate Row
  • Three Scissor Leg Lifts


My scores

1) 8, 7, 8

2) 9, 9, 8

3) 9, 9, 10

4) 5, 4, 4

5) 7, 7, 6

6) 7, 6, 6

7) 14, 15, 14

8) 5, 4, 4

9) 12, 11, 10

10) 7, 7, 6

After this routine I did 10 minutes of free style skipping :).


PS – A few days ago I finally made ” My Skin Care Routine ” video, it’s in Russian but it has English subtitles. If you haven’t checked it our then give it a looksie :).


Have fun training my darlings!


Lebert Equalizer Total Body Strengthener

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  • sedindriuke

    what exercises as bonuses after workout would you suggest for upper fat on the hips.. It is not muffin top on my weist, but it is the fat on my upper butt (hard to express). I have nice weist but just that ….
    And to have not flat but defined ABS I need to add weight to my ABS routine maybe? Because I can see my ABS just in the morning, and during the day especially after you eat something you have to tight muscles to see the 6pack… its annoying me 😀

    Thanks for any advices and go to sleep girl, you loaded the workout! Thanks! Today off for me but with streching routine and ABS workout 🙂 Tomorrow I will do new;)

    • You are so cute ” fat on my upper butt “.  You don’t need to add weight to get defined ABS but it looks like you might need to tighten up your eating a bit more, when I say tighten up I don’t mean eat less I mean eat better.  Do you eat late at night? 

      • sedindriuke

        My eating routine is good: no sugar, no proccessed foods, junk food is not in my blood as in my native coutry it wasn’t usual and I used to eat just homemade food…
        Breakfast: cottage cheese 100 gr, spinach leaves, seeds, some nuts, banana, some king of carbs: piece of my homeade ry bread, or healthy oat cookies/bars/muffins
        Snack: healthy muffin or cookie, or two eggs, or carrots
        Lunch: some kind of meat muffins (i bake it in muffin tins in the oven: meet in pieces mixed with shredded veggetables, and an egg) with a bowl of green salads – no dressing
        Snack: apple, muffin
        Dinner: green salads: iceberg salads, tomatoes, cucumber with nuts, fish or leftover chicken, or eggs/or cheese (some reduced fat feta, mozarella) into salads. dressing: tahini with lemon juice
        im working out about 8pm and after that i have natural yoghurt with protein powder and some seeds. But i think then i have to snack much easier way water, protein powder and spinach then…
        Sometimes I binge with an apple, or tangerine (but you know it is a fruit, not a fried junk food, or potatoe fries…  yak..)

        Plus, i put protein powder into my healthy cookies, bars, muffins and use nut flour mostly, old fashioned oats, dried fruit, coconut. Without protein powder I couldn’t eat my muffins or cookies (it sounds unhealthy and binging, but it really is in moderation, or instead of bread, pasta, or rice.. 😀 )

        Really not bad thing but maybe just im worrying too much 😀

        Thanks for any advices.

        p.s. if i crave, i crave healthy food. and it happens many years in fact..if i eat too much, i eat healthy food too much… i eat big bowls of salads, or more apples…

        • sedindriuke

          I have just ate cottage cheese with protein powder (fast protein for body, and cottage cheese – slow proteins for night)..i know i know it is eating too late, but i cannot not to eat after workout a small food…:)
          p.s. this workout got many comments :)) Keep goin’ girl!

          • :), you can just have cottage cheese then cause you don’t really need both proteins.

  • ltwin

    Tatianna-Angel.. I loooooove your beep-dance!!!!!! you are so cute!
    Can’t wait doing this routine tomorrow.. today is my second restday 😉
    kisses and hugs

  • ltwin

    oi, ya zabila sprosit..
    How many reps would you recommend if I wanted to do it in a circuit?
    spasibo4ki i poka

    • Privet Lilija 🙂 eto moj finally I’m done tanes :))

      Ya bi rekomendovala sdelat v 2 kruga vot tak:

      1) 15 sets

      2) 15 sets

      3) 15 sets

      4) 8-10 reps

      5)  10 – 12 reps per side

      6) 20 reps

      7) 8-10 reps ( each combo is one rep )

      8) 12 reps per side

      9) 10 reps

      • ltwin

        Spasibo tebe bolshoye Tatiann!
        Ya lublu etot tanes  😉

        • He He He :), ne za chto solnse!

  • Bibi

    I have always wondered why this one exercise with the fit bag (or sandbag) is called “clean” 😀 ! Do you know it?

    • Bibi, that is a great question, I want to know my self, gonna look for the info 🙂

  • Hi there 🙂

    Its very nice to meet you!  I also have lot’s of full body workouts to choose from :

    I just prefer to split my routines because I get better results and the workouts are much harder that way.  I only do full body when I don’t have time during the week for my splits. 

    Let me know if you ever have any questions 🙂

    • Thanks so much for the link, and for taking the time to reply! I’m not too familiar with the site just yet so it might have taken me a while to find that list 🙂

      I’ve been happily doing full body workouts for a while now, but I’m always open to suggestions, especially from people who know their stuff! Now that I think about it I do quite often add a bonus to my workouts because certain muscles do not feel like they have been worked hard enough. Maybe next week I will try splitting and see how I get on 🙂

      • Definitely, I think you will love it because it’s way more intense 🙂

  • Christian Gieldanowski

    My victory dance wasn’t as cute as yours. This WO was on of the hardest WO i did  lately! I did it as a circuit. Was thinking for 3 round but 2 round was enough.Low Jack & Sumo Ball Combo 15 repSkier Push-Up & 2 Kick Backs 15 repClean & Jump Squat  15 repCore Work Combo  15 repOne Leg Squat & Side Jump Lunge Right Leg  10 repOne Leg Squat & Side Jump Lunge Left Leg  10 repThree Way Elevated Shoulder Presses  20 rep4 Lateral Climbers & Jump Tuck  10 repRegenerate Row  12 rep per sideThree Scissor Leg Lifts  10 reThanks again for awesome WO. 
    Have a wonderful day all!

    • OMG thats awesome!!! I’m gonna do this as a circuit next time too, you did a great amount of reps too!

  • Maureen

    Wow!  This wo looks amazing.  Can’t wait to give it a try.  Thanks for the video 🙂

  • Evaleen

    I love full-body too, 🙂 would work out like that 6 days a week if I didn’t burn out like a light bulb. xD

    But though I’ve just started trying some split routines myself, can already feel the benefit: having that much recover time, I feel even stronger when I go back and target the same area. 

    • Thanks for the reply – I think I’m going to try splitting my workouts next week and see how I get on. Maybe it’s time for a change 🙂

      • Evaleen

        Sure thing. 🙂 I think shorter daily workouts can be beneficial for a while, but eventually we’d need to push harder and for longer, to keep seeing gains. Can’t do that most days of the week though, least I certainly can’t 🙁 boo…

        I’ve planned my own schedule to be UpB / LoB / Rest / Full-B / Rest / Full-B / Rest, throughout the week, so I get still the benefits but don’t have to give up my fav routines. 🙂 Maybe you’d like to try something similar as well?

        • Yes, I’ve been mulling it over and came up with a similar idea – 2 full body workouts per week plus one upper body and one lower body 🙂

          How exciting, I love a good plan!

          • Evaleen

            Me too! That’s why I love this site and Tatianna’s ideas. 🙂

  • Elena Kozlovsky

    Your Victory Dance is so cute LOL I just finished my 5K run for today, so this will be my tomorrow’s workout along with the Abs Challenge from Susan. I will let you know if I had enough energy to do the dance after this routine. Thank you for the video!

    • Ha Ha Ha, I bet you will have just enough energy to do the dance 😉

  • sus

    Can you do a challenge like the “Improve Your Push Ups Challenge” for the one leg squats?  I improved so much on my push ups and have no problem doing regular push ups throughout an entire workout, but I still cannot come back up from a one leg squat.  This is just a suggestion, but I would LOVE to be able to do one leg squats in a row.  I will be doing this workout today.  Looks challenging with 3 rounds!

    • Sure Sus, I need to make a separate video for one leg squats proper form and how to improve them.  Cause it’s a very challenging exercise, at first I wanted to add this exercise to my proper form 2 video but I think it’s needs it’s own video cause there is a lot to explain. 

    • sus

      ok so I thought I was going to be doing this yesterday, but did not have enough time, so I did it today.  Here are my scores:

      Jack & Sumo Ball Combo-7,7,7 (8lb ball)

      Push-Up & 2 Kick Backs-6,5,4 (AHHHHHHHHH…that’s what my body was screaming)

      & Jump Squat-11,10,9 (20lbs)

      Work Combo-7,6,5

      Leg Squat & Side Jump Lunge R-5,6,5 (half way down)

      Leg Squat & Side Jump Lunge L-6,6,6 (half way down)

      Way Elevated Shoulder Presses-10,10,10

      Lateral Climbers & Jump Tuck-5,5,4 (neighbors downstairs moved out, I can do jump tucks!!)

      Row-11,11,11 (8lb dumbbells)

      Three Scissor Leg Lifts-5,6,5 (knees bent)

  • LOVE THE VIDEO!!! It seems like a tough one, I will definitely try it next week! Yay! I love your final dance 😀 So fat I only did one of your routines (booo) but I plan to do much more in the near future, I watch your vids and read your stuff 🙂 I have a personal 30day challenge this month, and I am almost sure next week is gonna be my LOVING FIT week! :)))

    • Yay Nina I am so exited :)!!!  I want to do a challenge too, thinking about doing no sugar week, I know that’s gonna be tough for me but I’m gonna try it starting Monday 🙂

      • sedindriuke

        Tatianna, you have problems with eating sugars 🙂 ? I do not believe 😛

        • Evaleen

          I think she really likes using raw honey, which is considered a sugar even though it’s natural (same for real maple syrup).

          Not ready for such a challenge myself yet :p I already use honey or even stevia pretty sparingly– keeps my palate trained to not crave sweetness too much. 🙂

        • Ohh no I do love my raw honey like Eveleen said :), but next week I am going to do a no sugar challenge, so we will only eat fruit and no more than 2 portions a day :).  It’s gonna be a tough one but we will do it !

      • sus

        I will take you up on that challenge and do it with you. What are the rules? Sugars only in real foods like fruit? 

        • Yep starting Monday I will make a little vlog video about it 🙂 and I will share the rules 🙂

          • AlishisPhillips

            What about maple syrup (the REAL stuff), agave nectar and raw honey?  Can you include rules about those, because sugar is no problem for me to give up…but maple syrup…I can drink that by the cup! 🙂

          • Ah Ah Ahhhh, NO maple syrup – for only one week though, it’s good to drain some of the sugar out of our system once in a while :).  It’s definitely challenging but only one week 🙂

          • Yay, do it please, I will join you!!!! 🙂

  • Ellen65

    Great quick workout. I had to modify it a bit as I can’t do any pushups right now due to my shoulder injury. 

    • Quick?  Ellen, did you do the whole 3 rounds?

      • Ellen65

         Opps! I misunderstood. I only did one round. hmm and I thought one was tough. I guess three would have killed me! ha ha ha. Well I I will give this one another go on Friday and see if I can survive the whole thing. Wish me luck.

        • Ellen65

           I looked back at the instruction and I really don’t know how I missed that the first time around. Perhaps I had better think of today as a training run for the real workout.

          • I knew it, cause you were like ahh nice quick workout, and I I was like quick?  That’s how I knew you only did one round 🙂

  • Curtney_vball_16

    I have apparently misunderstood the difference between interval and circuit training. I thought that they were the same :/ Can you please explain the difference to me. (I have the gym boss timer, so I get the interval training thing)

    • Hi Courtney, 

      Well both interval training and circuit training can be called a circuit.  But regular circuit is done for time with a set amount of reps, and in interval training you are at your own pace but you have to push really hard to get results. 

  • Gerri Lee Schafer

    Hi Tatianna,

    I’m going to save this one for Sunday when I don’t have to go to work.  I want to do it as a circuit WO.  I saw down in the posts a bit how many reps you recommend to do it that way, but I’m unclear on how the 3 way elevated shoulder presses are counted.  Does each press = one rep or each side = one rep???

    thanks, Gerri Lee

    it is just so refreshing to watch you work out by the way, very inspiring, you concentrate so hard on form and your explanations are excellent…plus love your beeper dance…might have to try that one myself…I usually collapse into a sweaty heap

  • Hi there :), of course )

  • functional Mummy

    Hi Tatianna,
    I am looking forward to completing this workout tonight, I use your workouts regularly and I also like to invent my own workout routines and recipes. I have this yummy healthy recipe to share it has no refined sugars or flour I experimented to come up with it and my family love these muffins.
    2 manderins
    1 cup dates
    1/3 cup sultanas
    1tbs flax seeds
    1tbs sunflower seeds
    1/3 cup whole oats
    1 1/2 cups Almond meal
    1/2 cup coconut
    1tbs organic maple syrup
    1tbs extra virgin coconut oil
    1 egg
    1tsp bi carb soda

    the mandarins for about 5 minutes. Then place them in food processor
    with dates and sultanas and mix until they are all mostly combined. Add
    all other ingredients and process until they resemble muffin mixture.
    Spoon into muffin cases and bake in a 180 degree oven about 15 minutes
    or until golden brown. Yummmm

    • Hi there :), thank you so much for the recipe, I am starting to collect all of your guy’s  recipes and be posting them here to the site 🙂

  • Tonysaboo

    I agree too with this request. Love love your site and so glad I found this a couple of weeks ago. I did the workout and it was a tough one, couldn’t do the scissors leg lift, just did the leg lift with straight leg.

    • The scissors are pretty hard, but you will eventually build up to it 🙂

  • midimidi

    i just did this one this morning! what a sweat fest. here are my scores: i did take a 2 minute break between each round.  i did have enough left in me to do a little dance! ha ha!
    11,10,9 12lb weight, i just held onto it
    i do have something that has bugging me.  my older sister who is just thin and long limbed (she used to model) recently lost a lot of weight. she got the stomach flu, and now she basically just eats only fruits and vegetables and one meal a day.  her arms look really emaciated and saggy skin, and her face sunken in.  I went to a party to hang out and everyone was gushing over how great she looks.  they were asking her how she did it and she was saying she doesn’t eat processed foods and does a lot of yoga. I told her she should still try to lift weights, i didn’t want to embarrass her in front of everyone.  i asked her how often she eats and she was like once a day.  i told her  i eat every 2.5 hours.  she was like “well there you go”, then for the rest of the day I was feeling like do I look bad? Isn’t it crazy how a little tiny seed can be planted in your head in one instant?! Anyway i shook it off and I am glad that I am able to lift my own weight, and feel well and don’t raise eyebrows about how I must be starving myself.  sorry i had to vent!

    • sedindriuke

      Midimidi, did your sister lost weight in short time? Then in a long run she will start feeling not very well and i believe her blood tests will prove that she is not good.
      You are great that you eat. And i believe you eat right and have energy to do Intense workout. Your sister would not be able to do it.. ok maybe one..but not 4-5 times a week.. I hope this sister’s habbit is not gonna become an eating disorder… (knock the wood). Wish you good luck!

      • midimidi

         it’s strange because she is a smart (like a genius)  beautiful lady.  yes she is thin, she is just built that way but it’s odd to see someone so small wanting to look like her teenage daughter. she honestly didn’t have any idea how shocking her appearance was people were encouraging it.  she was like what…is it too much and I kind of made a face like well…?  I hope she sees that you can be healthy without taking it to another level in the name of health.  health related anorexia is real, plenty of people become obsessive about eating special diets that essentially deprives them.  I may have to talk to her. thanks for letting me vent here! My body reflects what I can do not how little i eat.

        • Chris Lee

          midi, you are beautiful, fit and healthy.  throw in happy and that’s about as good as it gets!  i’m glad you shook it off.  i really like what you just said: “my body reflects what i can do, not how little i eat”.  perfect!

    • Wow that is pretty crazy… It’s sad because people like that have a belief that they might be fat and it’s hard for others to watch it and just deal with it. But in the end nobody can teach her anything, she has to realize these things her self. 

    • AlishisPhillips

      Once a day…?  That’s no good.  How does her blood sugar stay level enough for her to function?  I’d be a zombie.  Hope your sister comes to her senses.  
      Nice scores by the way!!

      • midimidi

         thanks, she grazes I think, but no real meal except once.  there are lots of people who do Intermittent fasting but she is doing that daily which I am not sure is such a good idea and her big meal is very restricted. not a fun way to live I think.

  • Esal1

    Oh my God Midi!  You had better shake it off, you are a stunning gal, there is not one person on the Disavowed site when we shared pics that thought otherwise.  I am sorry for the sister thing though gotta be hard in  more ways than one.

    • midimidi

       weird how family can make you feel so insecure sometimes! ha ha!  i am happy where I am at, it had more to do with me growing up comparing myself to the family of crickets that are my siblings!

      • Gerri Lee Schafer

         you are truly beautiful Midi….twiggy people are not healthy…I hope your sister realizes this and smartens up…she has a great role model in you!!!! 

        • tee_w

          I wholeheartedly agree!

          • Gerri Lee Schafer

            hey, Bonnie is still kicking along…doing the Strong Like Susan Ab challenge…totally off FB, and not posting on BR, but she said she will post on this site once she starts into the routines

          • tee_w


        • midimidi

           thanks GL and Tee! shucks!

          • Gerri Lee Schafer


  • Esal1

    Wow! Thanks Tati, this was an amazing WO.  Have to rename it something like The Teeny Mankini.  Really good one.  Really like the Spidey Climber w/ Tuk and the Core work Combo.  Scores

    6 6 6  (probably had to much weight on this one)
    10 10 11
    10 9 8
    6 6 6
    4 5 5
    5 5 4
    17 17 13
    7 9 8
    6 6 6  (do not have proper weights for this so I subbed w/ Manmakers)
    6 6 7

    Really did not want to do any beeper dance, but in the spirit of the WO I busted out my best sprinkler move  hahahahaha   not very pretty    Oh followed with 5 rounds of 10/20

    Meckanimal PUs
    Floor Jax
    One legged Jump across to Balancing Stick

    • He He He, glad you liked it Ethan :).  We are recording a new full body workout tomorrow and I came up with this amazing new variation of a push-up, it’s so cool you are gonna love it!

      I talked to Susan, we are going to do something together in the future :), I’m so exited!

      • Esal1

        Can’t wait for the new PU!  Oh the Skier PU was pretty cool as well.  You and Susan together, what more could a guy want!  😉

      • ltwin

         WOW, Tatianna.. that sounds greaaat.. so excited!

  • ltwin

    Privetik Tatianna-dorogaya..
    Ya segodnya etu trenirowku delala, kak ti recommendawala mne – ya hotela circuit delat… sdelala 2 kruga..
    no ya pod kones soowsem ne mogla dazhe nogi podnyat na dip sation 😉
    ya otdihala 2 dnya i segodnya hotela horoshenko potrenirowatsya 😉 i eto mne udalos.. spasibo tebe dorogaya!!!
    mne dazhe ploho stala posle perwogo kruga..ya sdelala ne bolshuu pausu a poto wtoroi sdelala..
    tak prekrassno 4uwstwuu sebya ;))
    tebe zhelau otli4nogo 4etwerga
    zeluju moi samii samii lu4shei trener na swete :*

    • Spasibo moe solnishko :), tebe toge otlichnogo chetverga 🙂 seluu

      • ltwin

        Tatianna, ya zabila sprosit.. ya delala w4era 2 raunda i eto dlilas 40:29 min. ya nemogu naiti kak drugiye etot circuit sdelali i kak dolgo u nih dlilos..
        kak ti dumaesh, eto normalno?
        spasibo i seluu

        • Hmm da eto dolgo, no drugie pomoemu ispolzovali intervali i konechno ge sdelali eto bistree 🙂

  • AlishisPhillips

    Whew! Done!  Ok, here are my scores:
    1.  6 / 6 / 6
    2.  7 / 6 / 5

    3. 9 / 9 / 8
    4. 4.5 / 5 / 4

    5. Right leg: 5 / 6 / 6
    6. Left leg: 5 / 6 / 6

    7: 8 / 7 / 10
    8. 5 / 4 / 5

    9. 9 / 9 / 7 (was using 5 lb dumb bells.  Had to go from plank to my knees in each round)
    10. 5 / 5 / 5 or 6 (I lost count)

    This routine was brutal!   A couple of times I lost count.  It was very fun though.  And I did have energy enough to do a dance.  No cardio for me, I don’t know how you had the energy to do cardio after this, I’m wiped out!  Protein shake for recovery, and on with me day.  Thanks for the full body workout, I really like working the full body.  🙂

    • Alishis :), 

      We are filming another full body tomorrow 🙂

  • Hi Tricia 🙂

    Thank you so much for your support, let me know if you ever have any questions 🙂

  • He He He, that’s right squeeze it! 🙂

  • sedindriuke

    Just did it and here is my scores:
    1. 6,5 / 6 / 7  (with small watermelon)
    2. 6 / 8/ 7 (some on knees… )
    3. 12/ 17 17  (with heavy battle)
    4. 8/  6,5/  5
    5. 9/ 8 / 9
    6. 9/  9/  8
    7. 15/ 16/ 16 (legs on a chair)
    8. 5/ 6/ 6
    9. 22/ 23/ 25 (I used 2 litres Coca Cola Bottle..the bottle is not mine :))
    10. 17/ 22/ 22 (Hanging knee raises)

    plus 10 x 10s/50s cardio (one leg side jump and bridges on a chair)

    I was sweating. Thanks 🙂
    p.s. i prefer spli routines in fact more after I found LovingFit 😀

    p.s. in Facebook we have a group ‘Sportas Namuose’ (in English ‘Sport at Home’, and we do Your workouts now mostly 😀 (and old Bodyrock Routines with Zuzana & ZWOW) we have more than 230 Likes (but we do not know how many people working out in fact, but still so COOL :))

    • I also do like split routines :), but it was a good switch up.  Gonna record one more this week and next week go back to the split ones 🙂

  • Vivi

    I did it yesterday and it was so great !!!
    I could do only 2 rounds, because not time to do 3 but I was already in a such sweat !! OMG ! I really enjoy this one ! I love full body workout <3

  • Nabi

    Did it in my hotel room – had to improvise on just about everything!
    I did 3 rounds.
    1) 10, 10, 11
    2) 6, 6, 5 (not sure how to count these, this is every pushup as 1)
    3) 12, 14, 12
    4) 5.5, 5.5, 5
    5) 5, 5, 5
    6) 4, 4, 4
    7) 14, 14, 12
    8) 3, 5, 5
    9) 9, 8, 9
    10) 4, 4, 4 (ouch! my hands)

    • I love hotel room workouts!  Sometimes when we go out of town, I just love to see how creative I can get 🙂

  • 1Ivana

    Hi there..

    just wanted to say hi..
    Esal…yes I am coming back!!!..I am here still but no internet connection 24/7 so I get in touch when I can…:)

    Tatianna…I have a question about mini push up program…I am in pain! Is it ok…muscular pain, not like my back hurt or something, but in serious muscular dos it suppose to hurt like that???

    kisses to you all

    • Hi Ivana, 

      So happy to hear from you. Yep that’s quite normal, if it’s your third day, you’re probably in some pain.  But on the 4th and 5th day it will go away.  The reason you feel pain is because of micro tear in your muscles, because you are doing repetitive work.  But trust me in a few days you will feel how you body will heal it up and you will feel so much stronger.

      We can do things like that to gain strength and muscle from time to time, but not every week. ( make sure you take those 3 days off after ).  Because if let’s say you do repetitive movements every week and on a regular basic then it’s damage to the joints and overtraining written all over it. 

      • 1Ivana

        I have a day off and I slept in my friends house so I have an internet acces…thank you so much for your explanation, it was my third day that I was describing, now it is all better…I just have today to do,,,tomorrow a day off and after that new test…

        kisses to you all

        • Yep see I told you, the third day is the worst, it’s all a smooth sale after :).  And Monday you are gonna be popping out push-ups like nothing 😉

  • Kate_CZ

    Hello there, just finished this workout. Happy 🙂 Thank you!

    1)  9, 8, 8 – 2 Low Jacks + 2 Sumo Knees – with 4kg ball
    2) 8, 7, 7 – Skier PU + 2 Kick Backs – Hard! love it!
    3) 12, 11, 11 – I used my two 4.5kg dumbbels, so I couldn´t do cleans, so I did just pick up, biceps curl, jump up
    4) 8, 7, 7 – Core Hardcore Combo – Lovvve it!
    5) 6, 6, 6 – Left leg
    6) 6, 6, 6 – Right leg
    7) 12, 12, 11 – not elevated 3 way shoulder presses
    8) 7, 7, 6 – 4 LC + JT
    9) 14, 12, 12 – Renegate Row with 2 x 4.5kg
    10) 8, 8, 8 – 3 Scissors Leg Lifts (with my knees bent)

    I set my timer for 32 rounds 00:10/01:00 so between 1st+2nd and between 2nd+3rd I rested for 70 seconds.

    For everyone who gets lost in counting combo moves I started to use an alphabet and it has worked for me good. So for example by Exercise 8 which is 4 Lateral Climbers and one Jump Tuck, I counted like: a-b-c-d-one, a-b-c-d-two, a-b-c-d-three. Probably it´s just crap. But it has helped me, maybe it can help someone else too 🙂

    • Hey Kate, 

      I think it’s a great tip!!!  Thank you for sharing 🙂

    • Gerri Lee Schafer

      ooohhhhh….good idea

    • Chris Lee

      i do the same thing!

    • Evaleen

      Definitely trying that next time, I was constantly losing count today!

    • Ellen65

       Thanks, I also have trouble with counting. Your great simple solution should help.

    • LOVED that you added in 2 rounds for rest! Seems so common sense, but I never thought to do that. Thank you so much for sharing! I will definitely be doing that for now on to make sure my breaks aren’t too long 🙂

      • Yes we have to add that break in between the rounds, since the intervals are 1 minute long we need to recover fully so we keep our reps consistent. As I was writing this I just came up with another great idea for a workout that we haven’t done yet :)))))

    • That is such a great idea!!!! Using the alphabet to keep count, I will definitely be giving that a try. Thanks for sharing.

  • Hi Sannia :), wriggle :).  Or wiggle :).  Thank you for sharing!!!

    • sannia

      wiggle 🙂 hahaha
      i forgat english… my mind blow up..and my brain become so teeny after bikini 🙂

      • He He He, wiggle wiggle wiggle wiggle wiggle yeah!!!!  

  • Chris Lee

    hi tatianna,

    i can only do pistol squats on my left leg.  i have a gimpy knee and it won’t support my weight in any kind of one leg squat position.  have you got a suggestion for an alternate exercise?  i’d really appreciate it.


    • Wow that is a tough one, it’s a hard exercise to replace. How about a quarter one leg squat and a hold for 5 seconds, As you push up really squeeze your butt while bringing the other knee up and balance for a second. 

  • Evaleen

    Wanted to partake in this one, so modified it up to be lower body (and to make some parts easier). Feel a bit lousy for my effort though, 🙁 not one of my better feeling days.

    – 2 Low Jacks + 2 Sumo Lifts (no weight) [ 10 / 10 / 10 ]
    – Half-Burpee + 2 Kick-Backs {off forearms} [ 6 / 4 / 5 ]
    – Sandbag Clean & Jump Squat (20lbs) [ 13 / 12 / 12 ]
    – 2 Stretching Reptiles + 2 Oblique Tucks {knee to floor to switch} [ 4.5 / 4 / 4 ]
    – 1 Leg Half-Squat + Side Lunge Jump-Up — Left [ 6 / 6 / 5 ]
    – 1 Leg Half-Squat + Side Lunge Jump-Up — Right [ 6 / 6 / 6 ]
    – 4 Side Tucks + Jump Tuck [ 5 / 4.5 / 4.5 ]
    – 3 Scissor Leg Lifts (bent knees) [ 9 / 7 / 7 ] … did this from a pull-up bar, was kinda impossible not to swing, darnit

    Intervals were unchanged, so this all amounted to 30 min (not including the in-between 1-2 minute breaks). God I’m tired lol, off to pass out now for the night. :p

    • Yeah it’s pretty hard on a pull up bar but the effect of the exercise is actually better, I do this on a pull up bar once in a while and even I have a hard time. 

      • Evaleen

        Well I definitely need practice. :p My ineptness at them yesterday was embarrassing, haha.

  • Ellen65

    I finally made it back to try this one again and my oh my it is much longer when you do it right!  he he he  Have a great one Tatianna.

    • Yep it is longer, that’s why my time is always so long 🙂

  • Farrahmurray

    OMG! This was awesome. Those 1-legged jump side jump HURT. I didnt realize those v abs triple scissors would be so hard. I could only do 3. This is def one of my favorites. Great job on this one. THANK YOU!

    • Yes those scissors are pretty hard, but these types of exercises really help to define abs 🙂

  • Hello everybody,

    I loved this workout.
    I decided to do it in circuit without the timer, I used the timer as a stopwatch though.
    3 sets of:

    1) Low Jack and sumo ball combo – 10 reps
    2) Skier push ups and 2 kick backs – 10 reps
    3) Jump squats (I don´t have the sand bag) – 10 reps
    4) Core Work combo – 6  (painful)
    5) One leg squat and side jump lunge – 8 reps
    6) One leg squat and side jump lunge – 8 reps
    7) 3 way elevated shoulder press (on balance ball) – 10 reps
    8) 4 lateral climbers and jump tuck – 6 reps
    9) Regenerate row – 10 reps
    10) 1 Scissor leg lift (impossible to do more than one) – 8 reps

    My time… hahaha 49:26
    Im so slow 🙁

  • I did this tonight!  AGGGHHH!  I did it as a circuit, twice through, with the reps you recommended in the comments in Russian.  Took me 42:59.  I went to a park, so I used 2 10lb dumbbells and I used one for the sumo/low jacks.  I used my 35lb sandbag for the clean and press, and also as something to put my feet on for the elevated pike press.  I was at the park, so for the last exercise I did a combo like this: bicycle each side, leg lift and butt lift, star crunch.  Second time through for the one leg squats I did 2 on one leg and 2 on the other.  Bahrooootallll!  🙂  Thanks as always.

  • Mirta

    O, I did this wonderfull workout this morning and I must say, that I had washed with my sweat! But that was so cool! Great thing!
    Here are my scores:
    1. 6,7,7;
    2. 9,9,9;
    3. 8,8,8;
    4. 6,7,7;
    5. 6,6,6;
    6. 6,6,7;
    7. 13,14,16;
    8. 6,6,6;
    9. 12,13,16;
    10. 6,5,6.
    And here my questions to you, sweet Tati: Do you let yourself sometimes eat ice-cream? 🙂
    And one more thing: I have read many times, that bends are not good for slim waist, because they do the waist more wider on the contrary. What can you say about it? Your opinion is important one for me!

    • daybelis garcia

      hey hun Tati actually recommends side bends, they slim our waist. For males, side planks would be best:)

    • Hi Mirta :),

      Of course I do allow my self to eat ice-cream, I also allow my self to eat a big piece of cake once a week. I think when we eat healthy all week, it’s just natural to want to indulge a little and switch it up for a day. This is very normal.

      Side bends stretch the side muscles when you are leaning so they make the waist slimmer, now if you do too many side planks, that will widen your waist.


      • Mirta

        Hello, Tati! 🙂 I wish you to eat only dilicious ice-crem in the world! But I have a question again: In some workouts you suggest to do planks before and after the workout and I did them after each workout, including side planks. May I continue to do them or they can change my waist for the worst. I don’t want to have wide waist, I dream to have slim one. Please, help!

        • Hey sweetie

          I recommend you do less side planks and more side bends. Like in the video Sky High Top workout, you can do 20-30 side bends that will help to make the waste smaller. But regular planks you should do all the time.

          • Mirta

            Thanks for the help and answer. I will keep to your suggestions. Your advice is priceless! 🙂

          • You are always welcome ( you’re name is Julia right ?) 🙂

          • Mirta

            Yes, right! My name is ????! 🙂

      • Mirta

        Hello, Tati! I wish you always to eat the most delicious ice-cream in the world!
        But again I have a question: In some of your workouts you suggested to do planks bebore and after the workout and I do planks after each my workout, including side ones. May I continue to do them or they will change my waist for the worst doing it wider. I don’t want it, I dream to have slim waist. Please, help! 😉

  • Pauline ???

    Just wanna say hi and to tell you that you have done a really great job. Reading this page from the beginning until the end is such joy. You are very resourceful. Thanks for sharing your scores too. I will do this workout today. My first time working out with you that is. Once again. Great job!!! Love your site and your works.

  • Gerri Lee Schafer

    Good morning Tatianna,

    I finally got to this one…good test for the shoulder. I did it as a rep circuit, 2 times through. Followed the rep recommendation you gave right at the end of the posts in russian. I used a 10 lb medicine ball, 2 x 10 lb hex bells, 32.5 lb sand bag, a bosu ball to elevate my feet, and my dip station. The low jack/ sumo knee combo was a killer….looked so easy, but a real burner staying low the whole time. Really like the ski push ups. My leg scissor lifts aren’t as pretty as yours, but I did manage to keep them straight the whole time :)))) I would like to say that this is the very first time I actually did one leg squats in a work out. I did hold onto a post to keep my balance, but I actually went all the way down and powered up without pulling myself up by the post…oh, I did 10 reps/leg of these instead of 12. All in all a very sweaty satisfying wo. thank you once again. My time for the first round was 17:25 and 17:18 for the second.

    • tee_w

      congrats on your pistols!

      • Gerri Lee Schafer

        thanks Tee, I’ve know I can do them for a long time holding onto a post, chair never worked for me….I had just never actually tried doing them in a WO….got over the fear

    • OMG how did I miss this comment…. Congrats on your one leg squat Gerri!

      • Gerri Lee Schafer

        why thank you….I did hold onto a post, but didn’t use it to pull myself up, just for balance

  • I completed this an hour ago. The mintue break between the 10 rounds was needed. I use my 12lb ugi, 30lb sandbag, dip station and 8lb dumbbells. Also praticed my pistol and did 4 rounds of 30 sec plank before and after the routine.
    My Scores
    1) 9 – 9 – 8
    2) 7 – 6 – 5
    3) 9 – 7 – 8
    4) 7- 6 – 7 (just plank with knee tuck, I forgot the actual routine)
    5) 6 – 6 – 5 (assisted half pistol)
    6) 7 – 6 – 6 (asisted half pistol)
    7) 4 – 4 – 4 ( I counted 3 pushups as 1 rep)
    8) 3 – 3 – 3
    9) 8 – 7 – 5
    10) 4 – 4 – 4
    I did my first beeper dance. Whoot!!!

    • OMG you did your first beeper dance? I wish I could see you 🙂

    • Started with basic warm up routine.

      1. 8-8-8 (10lbs med ball)
      2. 6-6-6 (did 4 kicks instead of 2)
      3. 7-6-7 (40lbs bag)
      4. 8-8-8
      5. 11-9-10 (did back lunge & Side jump lunge)
      6. 10-10-10 (did back lunge & Side jump lunge)
      7. 6-6-6
      8. 6-6-5
      9. 11-11-10
      10. 7-7-5
      Finisher: Abs ..1 min 8 rounds with no break
      1. Side to side leg lifts on dip station
      2. V-ups with 10lbs med ball
      3. Switching sides to side crunches legs not touching floor
      4. Elbow Spiderman plank
      5. Side feet touches
      6. Laying down leg lifts & leg spread outs
      7. V-hold
      8. Knee raises & kick up on dip station
      Cool down & stretched for 10 minutes

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  • I sure had fun. Thank you so much!! <3 <3 <3

  • I did it at home.
    1 8,8,8
    2 9,8,7
    3 9,10,10
    4 5,4,4
    5 7,7,6
    6 7.7.6
    7 14,14,13
    8 5,4,5
    9 12,12,12 with 5 pounds DB
    10 Air bike 30-30-30
    Great workout!

    • Thank you for sharing Iris 🙂

  • Tiffney

    Hi Tatianna! I just discovered you a few days ago and am so happy to have found you! I love this site and your workouts. My scores:
    1) 7, 6, 7
    2) 8, 9, 9
    3) 6, 5, 6
    4) 6, 5, 4 1/2
    5) 4, 4, 4,
    6) 7, 6, 5
    7) 10, 11, 7
    8) 6, 4, 5
    9) 7, 10, 11
    10) 7, 7, 7

    • Hi Tiffney,

      Welcome to Loving Fit 🙂

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  • Ruth

    I love your victory dance at the end of your workouts, LOL

  • About to do this one. It looks tough. I did it a couple of months ago and it killed me!. Hopefully it won’t be as hard this time. Wish me luck! Thanks Tati.

  • oberlee

    This is a reeeeally great workout… I redid this tonight after about 9 months from the last time. I did it as a circuit because this has so many great combos, and combos take longer, and I like to know I’m getting in a certain amount. Also, it’s hard! The one leg squats and side lunge and jump up were a great combo, and doing it as a circuit allowed me to really bear down and get my balance and do each rep perfectly. Bellissima!

    It took me forever though!!! I did 2 rounds and it took 50:52!!! Last time it took less, but last time I was outside and I think I modified some things to make them easier. Oh well–doesn’t matter. I wanted to do a week of full body workouts because they seem to be a weaker point with me. I was sweating buckets with this! I did:

    15-15-15-10-10ea leg-20-8-20alt rows-10. I have a walker and can’t split my legs as easily, so I did the knee lift and side to side like in Go Beyond.

    This was enough for me today. I feel really fantastic. 🙂

  • Olga Tihencaia

    1. 7 6 6
    2. 7 7 7
    3. 8 8 8
    4. 4 6 5
    5. 6 6 6
    6. 6 7 6
    7. 13 10 11
    8. 4 4 4
    9. 15 12 16 ( 2kg)
    10. 4 5 6 ( na turnike)

    Happy Monday!!!!!