Fitness Allies Workout

Nov 9, 2012 by

Upper Body Workout


Hello My Lovies,

I have a new Upper Body Workout for you, I hope you are ready for a fun burn! This routine comes in 3 parts, first two parts are hard but it’s nothing in comparison to the last part, where you will be begging for mercy.

I have to go over all of your comments in Disqus, I’ve been a little MIA lately cause I’ve been dealing with some personal issues for the past several weeks and I am just starting to come back to earth a little ( It’s nothing bad, I don’t want you guys to worry ), but if you have a question you can always send me a message on my Facebook.

Now, back to today’s workout πŸ™‚ – Don’t forget to warm-up, it is just as important as doing the actual workout. Watch your form in every exercise and don’t rush just to get it over with, it’a all about quality not quantity.



Workout explanation


For those of you who just joined Loving Fit and don’t know where to start, I suggest checking out ” Creating Your Workout Plan ” post, there I go over different variations of putting routines together for different fitness levels.

In this workout I was using a Pull-Up barΒ bar and my Gymboss timer. There is 3 parts, 2 of them are done for proper form and time, and the last part is no rest interval training, with super short intervals and slow moves, but trust me it’s quite the madness.


Part 1

Set your timer as a stopwatch. Complete 5 rounds of the following


  • Pull-Ups – 6 reps ( I did as many as I could unassisted, with the rest you can help your self on the way up, and slowly lower down unassisted )
  • Kick Back Jump Push-Ups – 10 reps


Part 2

Set your timer as a stopwatch. Complete 2 rounds of the following


  • Staggered Double Bear Push-Ups – Right Side – 12 reps ( 1 double push counts as 1 rep )
  • Crab Kicks – 30 reps
  • Staggered Double Bear Push-ups – Left Side – 12 reps
  • Crab Kick 30 reps


( That whole thing was one round, complete 2 )


Part 3

Set your timer for 2 intervals of 10 / 10 seconds, for the total of 16 rounds. You will complete 8 Four Cycle Dive Bombers with no rest.


  • Four Cycle Dive Bomber ( 10 Sec Slow Dive Bomber, 10 Sec Mini Push, 10 sec – Slow Dive Bomber back, 10 sec – Shoulder Press = 1 rep of a Four Cycle Dive Bombers )


With all the intervals you will end up doing 8 of these Bombers, there is no rest.


My Time

Part one – 10 : 10

Part Two – 10 – 32

Part Three – I was averaging about 3 mini pushes, and 3 shoulder presses in 10 sec window.

Have fun training my Lovies!

Hugs and lot’s of Love,



PS – I shared with you guys on my Facebook that I did a feature for another channel, it’a a Real Time Cardio Workout, it is something you can add as your additional light cardio, after your strength training. Here it is:



Lebert Equalizer Total Body Strengthener

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  • tee_w

    GL where are you? Lol

    • Gerri Lee Schafer

      byatch….lol….watchin tv dammit……………..SECOND!!!!!!!!!!!!!!!!!!!!!!!!

      • Ha Ha Ha, guys, I was guys about to run over here and be like FIRST!

        And then both of you beat me to it!

        • Gerri Lee Schafer

          LMAO Tati…have a great night

          • You too darling – have a wonderful night!

        • tee_w

          I had just looked at your facebook and saw that you said it was uploading so thought I would come by! Lol
          I might be able to do most of this one, though I’ll have to leave out the divebombers, they seem to be killing my shoulders for some reason, though the pushes might be ok

          • NOOOOO not the 4 cycle dive bombers – those are the funnest of all πŸ™‚

          • When I studied with MXAT (Moscow Art Theatre School) we had this really cool movement class taught by the founder of that type of movement, Andrei Droznin, and his evil assistant Natasha (she wasn’t really evil, she just put us through brutal things! She was actually really cool). And I remember her telling us to just re-name the pain as pleasure. So when we’d be doing excruciating stretching exercises and dying, she’d say, “no, you’re not in PAIN, you’re in PLEASURE.” LOL… I think I’ll have to do that for those dive bombers. πŸ™‚

  • taltul73

    wow…. i see this one and feeling mix feeling… lol. look so hard and so fun the same time.. and i know that after i finished the workout i will feel i can climb the Everest…..

    • Ohh yes, you will feel like a powerful machine!

  • I absolutely cannot do pull ups. Upper body strength is terrible!

    • SuSu
    • Practice!!! You will get there. Honestly, once you can do one they just get easier and easier. Install a pull up bar and practice a few times a day. Confidence matters, too. I find it helps to pump myself up before I do them, because otherwise they can be very intimidating. πŸ™‚

      • I have a pull up bar and try it sometimes, trying to build up upper body strength with my dip station πŸ™‚

  • Tatiiiiii,

    I am finally going to Mexico, I will save this workout for when I am there. I will have to manage because I will not have equipment and I cannot jump. Luckily my sister has a treadmill so after my strength training I can use it.

    Right now I am doing all the workouts that include jumping and dumbbells or sandbag XD

    Have a nice weekend,

    • Have fun in Mexico Mily! Have lot’s of delicious fruit πŸ™‚

  • Hi Tati, great workout! Did it this morning and I can totally “feel” it. Love how you design your workouts in such an artistic yet highly functional way. πŸ™‚

    • Tati, what’s your lovely dog’s name?

      • Her name is Lulu and I call her Donia Papsita πŸ™‚

        • Evaleen

          Such a cute and fancy name lol. I usually just give my cats bakery nicks… like Mr. Buttercream or Mocha Muffin. :p

    • Thank you for your kind words girl :), I always try my best, very happy that you guys workout with me πŸ™‚

  • ????? ???????? ???????????????????? ?????? 10 ???..

  • Elena Kozlovsky

    Just did this one. It felt great, and I even managed to do only a minimum pull-ups with assistance, the rest were all hard core. And then I got to the 4 cycle dive bombers and I thought i was going to die. Every move and hold was tough! Very challenging. I feel amazing and happy that this workout is now over lol

  • Naomi

    Another favorite for the upper body! Just when I thought Tati’s routines couldn’t get any harder she whips up this little devil. I used 06:56 for part 1. I did the first round of pull-ups unassisted, but I didn’t have enough time to restitute for the other rounds so I only managed 4-3-2-2 unassisted and used my leg to give a little push on the remaining. Part 2 I did in 08:16. The last part was a slow killer – I somehow thought there was only gonna be 4 reps, so imagine my surprise when I didn’t hear the familiar beep-beep-beep… I dove into the mat on the last 3 dive bombers, but managed to stumble myself up to do the rest. I did 4 mini push-ups and 4 shoulders presses on average. Shoulders are burning!

    • I’ve been really loving to incorporate these really slow movements, they are so hard but they build lot’s of strength .

  • steffi_dk

    This looks scary!! Did the Push Through WO today, it was great and also the evil booty challenge…ouch:D Tomorrow is upper body day, but maybe I should do some easier workout of yours(suggestions are welcome!!), because IΒ΄ll go rock climbing the day after tomorrow. I tried it several times now, when I was sore all over, itΒ΄s inadvisable:D
    Have a nice day everybody

    • Ah Ah Ah trying to sneak away from this on !!! I C U πŸ™‚

      • steffi_dk

        Lol…alright, IΒ΄ll do it. I think, itΒ΄ll be fun anyways. Bear Push Ups are a cool exercise and I also like Dive Bombers:)

  • Just reading this tell me my upper body is in trouble. I’m not touching this until Monday.
    Our girl Tatianna, please stay strong… sending you hugs and love. <3

    • Thank you my sweetness πŸ™‚

  • Diana

    Awwww, the way Dona Papsita crawls there while you are doing the Dive Bombers is super cute! lol

    • He He she always loves to be around when I workout πŸ™‚

    • Evaleen

      I loved that too lol, especially when Tati gently pushes her aside and Papsita just lays there like a slain beastie. xD

      • Diana

        hehe, yes! Papsita is a true diva: waiting there, looking cute until camera comes by then “pose” LOL

      • Ha Ha Ha

  • I will do this loving workout on Monday. I want to thank you for the light cardio. I think that you read my mind because I was looking for a good cardio workout to end my workouts.

    • Yep, I’m a mind reader πŸ™‚

      • I am so grateful to find your site because your are a very special person.

  • Looking forward to this one on Monday.

    Stay strong beautiful. You have an amazing spirit, you are a wonderful individual and hell you are a woman, so let’s hear you roooaaaarrrrr!!!!!! But seriously my thoughts are with you πŸ™‚ smiles and hugs for you.

    • Thanks girl ROOOOOOAAAR :))))

      • Nice, that’s what I’m talking about πŸ™‚

  • Rachel

    Tati, his looks like a real killer!!! I’m doing it tomorrow. :))) I don’t have a pull up bar though. Can I do reverse pushups or rows with a heavy weight?

    • Sure, you can do reversed push-ups, make sure you hold for a few seconds at the top.

  • tee_w

    Just watched the cardio one, funny to hear you talking all through it!

    • steffi_dk

      Yeah and with music!! That was kind of weird:D

      • tee_w

        ha ha ha though I kind of liked it!

      • Ha Ha Ha, you guys are making me laugh πŸ˜›

    • Cause it was for a different channel, so I had to do something a bit different πŸ™‚

  • steffi_dk

    I was a good girl and did it anyways, not sure if I climb anywhere tomorrow. The 3.part was a KILLER!! Also did the cardio wo afterwards, but I was almost too weak to hold my medicine ball. I think, I deserved some Pizza now:) Have a nice weekend

  • Ta ta ta …Finished !!! Super workout , great variiations!!!! Part Three …. managed to do 3 ( correct ?) dive bombers the other ones ; yes bang on the face again. Keep strong Tatianna hΓ©hΓ©!!

    • He He there were supposed to be 6 πŸ™‚

  • Evaleen

    Thank you for all of your great work Tati, but do take the time you need for yourself as well… everyone needs extra care now and then. πŸ™‚ Hope you feel like yourself again soon beautiful. *Hugs*

    Unfortunately I haven’t kept up with these workouts lately, so in turn, haven’t commented much (I still download and watch every one though). I’ve just been working on the basics this past week, to improve my overall strength… but it’ll soon be time to try another brilliantly difficult routine. Lol, I just hope I survive it. :p The four-cycle dive bomber looks amazing though!

    • Thank you so much sweetheart :), I’ve been trying to take some time for my self lately, doing my meditations and cleaning out my head a bit and eating chocolate ( very naughty of me πŸ™‚ ).

      Thank you so much for your support, you guys have been such blessing in my life, I love doing workouts for you guys, and having all of us here at Loving Fit sharing things it’s such a beautiful thing.


      PS – Can’t wait for you to try the 4 cycle dive bombers πŸ™‚

  • I did this super challenge workout today. First, my warm-up was 10 minutes slow treadmill running.I ended up with the booty challenge.

  • KirryKaatje

    Gaaahhh…so cute at 9:57! Your doggy is like: “Uhuh, yes mommy.. turn hands little inwards. I see..I definitely need to work on my triceps, so I hope this is not too tough.” Then at 10:23: “Daaad…How am I suppose to do that!”

    • Little Donya always loves to be in the way, she is my heart, sometimes I look at her and it looks like there is a human inside of that little hairy body πŸ™‚

    • And at 15:33, laying there on her back saying “Mommy, rub my belly!” So cute!

  • KirryKaatje

    Done! Part 1 in 10:45 and Part 2 in 8:10. Did the Bum & Thighs of Steel Challenge afterwards, 9 x 60 sec planks and dooone!!!

  • I completed this today. Warm up: 10 mins
    Part 1: 7:58 all pull -ups were chair assisted.
    Part 2: 10:45 crab kicks are not my favourite.
    Part 3: this was tough…I did 3 cycles instead of 4. I wasn’t able to slowly come back up on the bombers, so I did a push-up, then stood up to do shoulder press.
    I used 2 rounds of Simply Cut Abs as a cardio. I was only able to stretch for 5 minutes today.

    • I’ve been stretching right before bed time lately, after my shower. I find it my more relaxing πŸ™‚

      • I would think stretching right before bed would do the opposite of relaxing. I’ll give this a try once I’ve reset my body clock to a normal sleep time. It so hard to keep to a schedule right now. Everyone wants a piece of us and we’re driving a lot of distance to visit friends. I’m enjoying the get togethers though.

  • Grrr…Wrote a whole post and I’m working on a netbook and it went off hte page and I have to start over! Well, I will say that this workout really rocked. I was able to do all 6, from hanging to pull up back to hanging, in the first round without any assistance on a wide grip, which is amazing for me! I did 3 on the second round, and then switched to assisted, just jumping with one leg off the floor, like you did. Loved the kick back push ups! I love push ups like that that require coordination; makes the push ups so much harder, plus it works the abs nicely. Part 2 I feel the crab kicks somewhat in my lower back, though slowing it down like you suggest helped, and I found them less bothersome than ever have been before, so that’s good. Usually if those kick ups bother me I just switch to happy crabs, but I didn’t need to. Part 3–LOL! BRUTAL!

    part 1: 8:49
    part 2: 10:04

    FInished with a 10 min older ZWOW routine for cardio. Don’t know if it’s the cold or the darkness, but I have been finding it harder to find the energy, especially for cardio. Usually I LOOOVE me some cardio, but lately my stores have been low. Maybe it’s like a natural wintertime conserving energy thing.

    Thanks for another amazing workout! I LOOOVE workouts in parts like this–it makes it so much less intimidating to jump in. πŸ™‚

    • OMG girl, I’ve been also in a bit of a lower energy for cardio lately, so what I’ve been doing instead is skip on it after my workouts and go for a jog later on or a long walk.

      With crab kicks, they have to be semi slow cause that way like you said your back won’t hurt and you will get better work out of all of your muscles, cause slowing things down really helps with quality. Glad you had fun in this routine!

      • Really? Oh, good. I must say, it’s nice to hear that you’ve been having lower energy for cardio as well. I’m also just really, really sore lately, which feels fantastic and also draining. Looks like it’s not uncommon for cold weather, and it went from summer to late fall here in a matter of two days. Thanks for the tips on the crab kicks! πŸ™‚

    • Excellent time Kendra. My crab issue is with my elbow, so I do them very slow.

  • Evaleen

    Did the routine yesterday, and my triceps are feeling it from the bear push-ups. :p I forgot to write down my time for part two (was roughly 11 min), and part one took me right near 8 min but it was heavily modified: a lot of assistance with the pull-ups, and subbed in dynamic push-ups (not agile enough for that one-leg switching). I also couldn’t finish the bombers without rest, so only made it through three times… really need to practice those when I’m not tired.

    Finished with 10 min of cardio (45/15 int. jog then high knee run-in-place) and 100 reps of abs (leg lift + reverse crunch, L & R side crunches, 20lb-SB situps). Just simple stuff that didn’t require much concentration, as I usually have zero to spare after a hard routine lol.

  • Christian

    Wow what a killer workout! I doubt if i can move my hands tomorrow or even this evening!
    Love love love the Kick Back Jump Push Ups, the Bear Push Up is my all time favourite push up.
    The 3rd part was ……….. , for the last 2 Dive Bombers to go down and up, i had to go to my knee.
    Thanks for an awesome WO.
    Hope all is good with you!
    Have a wonderful thanksgiving dear!

  • TatiFan Kathy

    Just revisited this one. Parts one and two finished in a little over 8 minutes. I still can’t do a pull up unassisted so I jump up and use straps to assist me on the way down. I go down SUPER slow. πŸ™‚
    Part 3 is JUST IMPOSSIBLE. can anyone other than Tati do this without rest???? I do my best and did better than last time but GEEZ. We should rename this workout: Surgically remove triceps after this workout. πŸ˜€

  • Amazing workout Tati! I started with a 10 minute warm up, then 3 sets of 1 minute plank variation. For Part one I did reverse pull ups with a dip station (don’t have a pull up bar yet) took me 10:45, I loved those kick back jump push ups, they really made me feel stronger after done. Part 2 no modifications and took me 10:30 Bear push ups are one of my new favorite now. and the third part OMG I really try not to take any breaks but I had to πŸ™‚ few times my face almost landed on the floor during the shoulder press, hahaha! I then finished with another 3/1 minute sets of plan variation and stretching. I had to skip the cardio this time because I was running late for a doctors appointment! I am afraid that tomorrow I won’t be able to move at all πŸ™‚ but this is all worth the pain!

    Thanks Tatiana, you are amazing!

  • I am enjoying coming back to routines I did over a year ago. This routine full focus is on the upper body…no wasted movement here.

    Warm up: Basic warm up routine & Good Posture Challenge

    Part 1: 8:18 ( I did assisted pull ups)
    Part 2: 10:42 ( I’m officially now a fan of crabby)
    Part 3: I doubt this is ever going to be easy for me…I still could only do 3 cycles instead of 4

    I took a 5 minutes then did Simply Cut Abs…this is a hard abs routine.
    Cool down & Stretched for 15 minutes.

  • Michelle_G

    Did this workout a few days ago. Was fun!!! Part 3 was absoultly brutal
    Part 1: 10:10
    part 2: 10:16
    part 3: had to take a break after 4 ful bombers, I thought I must have written this down wrong, but no – Tati had 8 total bombers. — OMG!!! πŸ™‚

  • Carmen Parara

    Lately I have been wanting to skip my upper body workouts because I am afraid I won’t be able to move my arms the next day, hum. Even though I feel that way I push myself to do them because the smoky shoulders, developed triceps and sexy back are coming together.
    Part 1. 9:36:77 I attached an elastic band to my pull-up bar for assistance. It worked, but it was not a picnic as Tati will say. Hahaha
    Part 2. 10:06:92
    Part 3. 3/4 and 4/5
    I was hungry after this workout. After cooling down I made a banana, pea protein, maca, spirulina and hemp seeds smoothie.

    • I’ve been doing some really crazy upper body stuff, next week I’m going to film absolutely insane Mega Upper Body Strength 5 day Challenge :), it’s gonna be such killer πŸ™‚

      • Carmen Parara

        Oh my divine fitness inspiration you are amazing! I cannot wait to give it a try.

  • Olga Tihencaia

    1part 14:37
    2part 12:59
    ruciki drojat)))