Fitness Nymph Workout

Jan 11, 2013 by

Upper Body Workout


Hello my Lovie-Dovies,

I’m back with a super killer-willer Upper Body Workout. I named the workout Fitness Nymph because I like fairy tales and Fairies and Nymphs because they can do magic, just like my workouts :). I’ve also done the cardio bonus at the end, which we didn’t film because we were running out of camera time, but after the bonus my arms are completely dead, it was such a great challenge though.

I was also still sore from the new cardio workout I’ve tested out for you guys on Tuesday, OMG that one was evil of all evils, I could barely walk the next day.

I was so exited to use my super cool new sandbag and I love how it’s smells, it’s made from a very interesting material, it almost looks like hemp material ( Alexandr from sent it to me as a Christmas gift on the 7th, in Russia we celebrate Christmas on the 7th of January ).

For everyone who is 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 a Pull-Up bar, my timer, my super cool new sand bag and a mat. The mat is quite important because with it I was measuring an exact hand position I’ve had and the distance I jumped in the first exercise.

This workout was broken down into 2 parts. Both parts had a sub part, part a and part b. Parts “a” were done for proper form and time, and parts “b” were interval training. After I finished both parts I’ve done a bonus cardio.

Part 1

a – Proper Form Time Challenge

Set your timeras a stopwatch

  • 3 Jump-Over’s & Push & Drop Down Push Off – 50 reps ( this whole combo counts as 1 rep )

b – HIIT

Set your timer for 2 intervals, 15 sec ( rest interval ) 45 sec ( max effort ), for the total of 8 rounds. There are 4 exercises and you will go through them twice. You can decrease the rest interval to 10 sec, but for me I liked my full 15.

  • Pull-Up and 3 Knee Pull-Inns
  • Jumping Plank Knee Tuck
  • Weighted Twist
  • Reversed Plank

Part 2

a – Proper Form Time Challenge

Set your timer as a stopwatch

  • Bear Push-up & Jump – 50 reps

b – HIIT

  • Same as part one


After this workout I’ve done 500 crabs, which took me 17 min and 34 sec to complete.ย 


My Scores

Part one

a – took me 11 min and 48 sec to complete


  1. 4, 3.5
  2. 26, 22
  3. 12, 11

Part 2

a – took me 7 min and 55 sec


  1. 4, 3
  2. 20, 18
  3. 11, 12


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  • Zivenaberry

    aye aye aye! I so cannot wait for summer here in the midwest. I prefer to do DVDs during the winter because I seem to lose my mojo when it’s cold. Doing DVDs (or other real times on youtube) I can push like I do in the summer. I have been watching your videos and simply can’t wait to get outside with them again! I miss the sun on my face and wind in my hair as I’m jumping around. Just a couple more months to spring. Spring fever here! Still watching and bookmarking everything! This looks so fun!

    • It’s already summer here, we only get a couple of days of winter per year. This one was very fun, try it soon ๐Ÿ™‚

  • omg looks though but fun!

    • My arms are crazy sore today, it was a very fun routine ๐Ÿ™‚

  • steffi_dk

    Iยดm in love with this workout already! I love those jump overs, they are harder than they look, but so much fun:)

    • Oh yes they are much harder, they are even more harder in this combo, I barely pulled it through 50 reps.

  • taltul73

    i have one thing to tell you: I LOVE YOU!!!!!!!!
    cannot wait for tomorrow morning to do it…

  • Moon-se .

    OMG I think that my little skinny arms are going to die with this workout…but I don’t have a pull up bar, is there some variation for the pull-up bar exercise in which the pull-up bar is not needed?

    • You can try doing regular pull-ups on the door

  • JB

    I can’t wait to try this workout next week!! Looks like a lot of fun so hopefully that will help dampen the pain lol ๐Ÿ™‚ can’t wait for the cardio one that you mentioned also – will try that one next week too.
    Thanks for everything that you do ๐Ÿ™‚ hope everyone has a good weekend!

    • Have a wonderful weekend ๐Ÿ™‚

  • KirryKaatje

    I’m going to do this one right now. May the Mother of Kittens give her blessing, cause this is a toughy!

    • You don’t really need to lift the bag faster, I was quite slow ))

  • Looks completely insane. and part 1. a) . 50 REPS OF ALL THAT! omg…. this looks like the perfect workout for tomorrow.. hhmhmmm >:D

    • I was gonna do 60 reps in the beginning but then I realized 60 was gonna completely shred me so I stayed with 50, but even 50 was very hard for me.

  • dani

    This looks like torture…I might try it here at home before we go out to dinner. We are going to dinner at a place that has arcade games for adults…I usually like to do this jump rope game and shoot basketballs…but I have a feeling my arms will be like Jello after this so my boyfriend might actually beat me in basketball tonight. I don’t think I’ll be winning many tickets haha. Thanks for the workout

    • It was a very very nice torture ๐Ÿ™‚

      • dani

        Yes it sure was! thank you

  • TatiFan Kathy

    part 1: 15:08
    part 2: 8:49

  • Mary Lou

    Oh man, this looks brutal. I’ll be having this for Saturday breakfast. Tati, what happened to the English captions? The only option is Russian now but some of us ‘old’ folks need the English captions. Just curious.

    • I have both English and Russian captions :), I always place both in a title ๐Ÿ™‚

      • Mary Lou

        You are so sweet! But when you click on the ‘cc’ (closed captions) box when the video is running, the option used to be English, but in the last few weeks it switched to Russian. When you go into settings, there’s no place to switch it back to English. It’s only in the new videos, the older ones still have English, I think. Does anybody else experience this?

  • 1Ivana

    Hi there..

    first of all I LOVE the name of the workout!!!
    second..I was just thinking how strong you are Tatianna, and that this workouts are getting harder and harder every time..

    I will have to modify, and will try it tonight..and tomorrow I am going hiking again..

    kisses to you all

  • This will be my Monday madness. Can’t wait. I find Push Offs one of the most challenging moves. And the pull ups?! Gah! I’ll give it my best, but I dunno, may have to modify. Looks like another hum-dinger. Thanks Tati!

    • ? FitLover ? Beth ?

      Monday Madness !!! ๐Ÿ˜€
      LoL after the weekend’s bingings ๐Ÿ™‚ lots of energy is about to explode !!!

  • tee_w

    Oh my!

  • I did this yesterday, it was really hard!! the first part took me 15:55 min, and i did it in sets of 10 reps, the last 11 reps i did the push off from my knees, i seriously couldnt do it the other way.

    second part. I Dont have a bar but i improvised putting a bamboo stick between two doors, its not very stable but yesterday i managed to make it a bit more stable, its def harder to do pull ups there but i managed. and instead of the weighted twist i did just front overhead raises, not twisting, with a 10 kg disc, mind you it was pretty hard

    1. Pull up & 3 knee pull ins: 3 – 3 (but i just did 2 knee pull ins on each pull up in this round) / 3 – 2

    2. Jumping plank knee tuck: 35 – 30 / 30 – 30

    3. overhead raises 10 kg: 8-8 / 8 – 8

    4. hold

    and 3rd part took me… oh boo i didnt wrote it down lol.. but i remeber it took me around 12 min. I also did it in sets of 10 and after rep 10 i just did the bear push and jump without going back into a squat because i felt it more in my legs than arms.

    in total this wo took me: 47:37 min. and today my abs and upper back are sore. THANKS TATI for the fun, amazing and hard wo!

  • taltul73

    i only got to do it today.. it was so hard Tati.. i did not know if i will finish it..
    first part took me 13:00
    second part.. 5:48
    the HIIT part :pull ups i did 2.5 in all of them
    plank 26-27
    sandbag twist 9 -11
    and reversed plank…
    that’s for both times..

    thank you…as always

    • taltul73

      one more thing… HOW…HOW DID YOU DO THE 500 CRABS AFTER THIS??????????

  • jt

    I did this one yesterday with lots of modifications!!
    P1 a- I only did jump overs. My pushes and push-offs were so lame in diagonal direction that I skipped that all the way. Did 75 jump overs total.
    P1 b-ex.1: as I don’t have the pull up bar (nor would have the strength!) I did the first ab exercise in Abs Afterglow, that one with the weight ๐Ÿ™‚
    P1 b-ex. 2: I did some jumping but was killing me lol, so I did regular knee tucks that were such killers anyway!!
    P2 a- Instead of the basic bear push ups, I completely modified it and did bicep curls and triceps. It was going to be almost impossible for me to do another P1 b if I’d have done the bear pushes..!!

    I’m cooking garbanzos, I’m gonna try the salad tonight!! ๐Ÿ˜€

  • ? FitLover ? Beth ?

    Did it this afternoon Just as I got back from school, was totally awesome !!!

    Thanks for keeping doing what your’e doing !

    I <3 you Tati !!! ๐Ÿ™‚

  • Elena Kozlovsky

    Did it this morning. By 9pm I couldn’t raise or move my arms without feeling pain. It is 2 am now, I came from work and my arms are hurting. I was very worried about 50 reps of the part one combo and the pull up combination. Proud to say idid it all in good for and no modifications! Thank you for all you do, Tanya!

  • Lili Suke

    hi Tati..I have done this yesterday and I am really really amazed what you are able to do on the pull up bar ๐Ÿ™‚ I had to modify this exercise and did a few (5-6) push offs from my knees. Mentally and physically very challenging exercise! thank you again ๐Ÿ™‚

  • Annebel Wind

    Hi Tati, I just did the first part a and that was it for me. It was hard, I haven’t timed it, but had to do sets of 10. Could finish it all on my feet. I liked it so far. I will do the whole workout as soon as I feel ready for it.. I am trying to build up to my old level again, but do not want to push myself to hard to fast.. Thanks!

  • JB

    1/19/13: ok, this was one of THE MOST BRUTAL workouts I have ever done!!! I seriously had to dig deep to keep my mental fortitude going. Part One A: 15 min, 57 sec. Part Two A: 7 min, 30 sec. I didn’t even write down my scores for the hiit parts b/c I was so focused on keeping gong with good form plus my arms were shaking and I doubt I could have held a pen to write anyway.
    My pull up bar is MIA so did a dip instead with the knee raises. Only modified the plank jumps in the 4th round and just stepped in and out. Next time I do this workout, am going to keep track of my hiit times. Thanks Tati – this was an absolutely killer workout!!!

  • Did this one earlier–I really, really liked it! Is this one inspired by Equinox/Animal Flow, too? The first exercise was killer–it doesn’t look like it, but it is!!! And the HIIT part…those pull ups and knee tucks are …insane. I have enough strength to do them now, and they’re hard, but I wouldn’t have a few months ago. 35lb sandbag, and I did first rep with the bag on the backs of my arms, but then changed it to where I picked it up from either end, no handles.

    part 1: 14:26
    part 2: 6:54
    pull up and 3 knee pull-ins: 4-3.5; 4-3.5
    jumping plank knee tuck: 31-28; 32-27
    weighted twist: 10-12; 12-11
    reverse plank: n/a

    I didn’t have time to do 500 crabs, but I did 200 in 7:06! I don’t know how you did 500!!! ๐Ÿ™‚

  • Okay wow – I am dreading what my arms are going to be like tomorrow… ๐Ÿ™‚
    I was scared of this workout – the two 50 rep exercises, I never thought I would be able to complete… Fortunately I had my husband cheering me on so I think that is how I finished. My times though? I don’t know… I am thinking my form may not have been as spot on as yours, Tatianna.
    Part 1: 11:04
    Part 2:
    1: 3 – 2(+2 assisted pullups)
    2: 22 – 24
    3: 10-11
    Part 3: 6:17
    Part 4:
    1: 2(+2 assisted) – 1 (+3 assisted)
    2: 26 – 27
    3: 12 – 11

    I LOVED the Pullup + 3 Knee-ins – so much fun, I only wished my arms could hold me up there longer haha…

    Woo! Thank you very, very much Tatianna, for everything you do here. I am mostly too shy to comment. ๐Ÿ™‚

  • KirryKaatje

    I like this workout a ton, so did it again today!
    An app update stopped my timer on the part 1 bit, so I don’t have that time, but I do know it wasn’t as fast as last time. The pushing off was quite tough today.

    2 of part 1: 3, 24, 7 & 3, 22, 7
    Part 2: 1: of part 2: 6:49

    2 of part 2: 3, 24, 5 & 3, 24, 9 (I was holding the bag much better now.. duh.Also used 8kg this time.)

  • Yuck!! one of part 1 was hard for me…just trying to maintain proper form on the drop down push off part of the combo was a mental drill. Glad to say I was successful through out the 50 reps.

    Warm up: 10 minutes of light skipping, followed with 5 minutes of dynamic stretching.

    Part 1: 13:58
    b(1) 6-6 replaced with slow pull ups (hold for 3 counts at the top), then slow back down on dip station
    (2) 17-17
    (3) 11-11 25lbs sand bag
    (4) Reverse planks …torture! holding this for 45 secs

    Part 2: 10:34
    b(1) 4-4 replaced with slow pull ups (hold for 3 counts at the top), then slow back down on dip station
    (2) 11-12
    (3) 10-9 25lbs sand bag
    (4) Reverse planks …took 2 breaks on each rounds.
    I took 2 minutes break before doing the bonus
    Bonus represents good things, having the crab as a bonus is a bad thing to me: I distaste crab as an exercise in big way…they are distasteful. I knew there was no way I could complete 500 reps, so I aimed for 250 reps….150 reps in 6:07.
    Cool down & stretched for 10 minutes

    • I did a modified version of this after doing Equinox Inspired.
      Part 1: 25 reps in 5:35
      1. 4-4 …knees pull in where not has high as Tati’s.
      2. 29-29
      3.12-11 (25lbs bag)
      Part 2: 25 reps in 3:13
      1. 4-4
      2. 27-27
      3. 13-13

  • Jeanne

    I was putting this workout off for about a week now, but then tried it. Well, it looks scarier than it is. 50 repetitions is hard mentally for me, but I also broke them up in groups of 10. That way it seemed less. Took me about 13 minutes to do the 1st part.
    I did modifiers of pullups, because I am still struggling with it.. Even got a pull up bar and try to use it almost every day.. But I guess, results take time. Holds were surprisingly easy, although it was the exercise I dreded most in the HIIT part. Third part took me about 10 mins. All in all: a great workout, my shoulders gonne be sore tomorrow! Yay!

  • Wow Tati your arms are so strong, not normal! I had to modify part 1 from rep 30 and it was still very unhuman . But thanks anyway for the workout !

  • I was so scared to do this one! but I did it anyway haha

    the first part was a killer, those 50 reps were like endless. I really focused on tighten up all my body to stay flat during the push off, not easy at all! and you should have seen my body shaking on the reverse planks, wow! when I watch you doing the exercises on the videos it looks so easy and then when I practice them before doing the routine I always say, how in the heck can she do it all! ๐Ÿ™‚ that is why you are my hero!

    I only had one modification. I don’t have a pull up bar yet, so I used dip station instead and did reversed pull ups legs extended and hold at the top while bringing one knee towards my chest.

    I used a 21lb sandbag.
    warmed up for 10 minutes.
    This were my times:

    Part 1-(a) = 13:20
    Part 1-(b) = 8, 6
    24, 20
    9, 9
    Part 2-(a) = 8:18
    Part 2 -(b) = 7,6

    I was running out of time so I didn’t do the crab cardio one, I was only able to stretch.

    Thank you so much!

  • Hi there Tat. Today I did the crab part alone, as my main workout (after that and after 1 min. of pause I did 5 min. abs as part of a 30-day plan I’m following): my time was 12 min. and 10 sec for the 500 crabs. Felt great, thanks! Have a great weekend ๐Ÿ™‚

  • denise hendrickx

    I did not rush but went slowly
    for part 1 , so I managed to finish it . Ythis result is better than 9 months ago! Feels good now ! thank you +++

  • Michelle_G

    wow!! that was……hard! but fun!!!

    my scores:

    PART 1 A) 12:34 B) 3,3 – 28,25- 10,12
    PART 2 A) 5:26 B) 3,3- 27,23 – 12,11

    BONUS of 500 crabs – 14:34 – OMG this was hard!

    Great workout! ๐Ÿ™‚

  • Carmen Parara

    This workout was a challenge both physically and mentally. Today was one if those days in which I wanted to forget about my future and just focused on my present. Even though, that was my mantra for this workout I could not stop thinking about things, either my future, form, belly in and so on. I tried giving my best but I think I fell short a little like doing 30 reps of part 1.
    Part 1 8:41:30
    A. 4, 4
    B. 32, 32
    C. 12, 12
    Part 2 3:57:13
    A. 4,3
    B. 42, 37
    C. 12, 12
    My favourite exercise was bear push up and jump. I do not remember how many times I stooped to check on my legs because they were shacking,though. I need to practice this one as I felt like half of my body was doing one thing and the other half another and I could not direct my mind into a smooth flawless rep. Life is about challenges, isn’t it?

  • Olga Vlasova

    Taniusha, how heavy was your sandbag? I didn’t see or hear any mention of it in the description or the video. Maybe I just missed it. I usually know how much weight feels about right for me but I like to know how much you used anyway, to keep the gold standard in mind. ๐Ÿ™‚

    • I always use different weight, from 25-40 lbs. Lately I like no more than 30 lbs in my bag, but no less than 25.

  • Olga Tihencaia

    part 1a: 20:47 nemnogo poprobovala normalize nu i potom s kolen
    part 2a: 5:39 10 raz normalize i potom s kolen
    crab 17:40 oh uj eti crabiki..vse 500)))

  • Michelle_G

    I love this workout! My times this time are:
    Part 1 a) 11:45 b) 4,3 33,30 10,10
    Part 2 a) 5:26 b) 3,3 35, 30, 12,10

    Bonus crabs 14:51

    I have no feeling in my arms right now. Totally done!!! Love it ???

  • Olga Tihencaia

    ? ????? ?)))
    ?. 4 4
    29 27
    7 9
    ?. 4 3
    24 22
    8 8
    ?????? ?? ?????? , ??????????? ?????? ? ???? ??? ?????, ? ??? ?????? ? ?? ????????? ???? ????????? ??????,???? ????? ????. ? ???? ??? ? ??????? ????? 250 ????????, ?????? ????? 6 ?????