Forever Fit Forever Strong Workout

Apr 12, 2013 by

Upper Body Workout


Hello My Lovies,

I have a wonderful Upper Body Workout for you guys and it’s only 30 minutes long. Lately, I’ve been using my Pull-Up bar in every upper body workout, and I got to say, pulling exercises are incredible, I love, so don’t ever skip on pulling exercises in your upper body routines. Β There is actually much more things you can do with a pull-up bar than just regular pull-ups, I would say that it’s my most used equipment now.

For everyone who is new 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 workout I was using myΒ Gymboss Timer and my Pull-Up bar. This workout was made of 2 combos and you will repeat them for as many rounds as you can within 30 minutes.

Set your Gymboss Timer for 1 interval of 30 minutes

  • Leg Lift, Neutral Pull-Up & 2 L-Push-Ups ( this counts as one rep ) – 6 reps
  • EquiTwist Crab & Dive Bomber – 3 reps per side

Try to do your pull-ups as less assisted as possible.


My Score:

I completed 6 rounds total.

Have fun training my sweets!



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    • Trust me it’s actually a lot of fun πŸ™‚

  • Andi

    Hi Tatiana! I’ve never commented before, but I’ve been doing your workouts off and on for nearly a year now! I have a question in regard to the pullups–I’m not strong enough to do them yet. I’ve found that if I jump up (using a stool, haha, because I’m short) I can lower myself relatively slowly for a few reps. However, in the video you suggest pulling up as much as you can, even if it’s just an inch or two (which I think is about all I can do at this point from a dead hang). Which is better for slowly gaining the strength to do the pullups?

    • What I suggest you try to do is do it both ways, do one where you’re just pulling up a bit, and do the following up with a chair. You will build more strength this way, faster.

      • Andi

        Thank you so much! I’ll definitely start doing that–so far I’ve been mostly avoiding any workouts with pullups because I really can’t do them at all. I’ll be so excited when I finally get one out!!

        • I’m glad I can help. Definitely don’t avoid pulling exercises, they do seem hard in the beginning, but once you start doing them and get better at them you will want to do them all the time. Many years ago I also couldn’t do any pull-ups, not even 1 push-up, but when I finally did it, my first pull-up by my self without anyone helping, it was 3 in a row, that feeling was amazing. And you will do that too πŸ™‚

  • looks killer and fun!!

    Im still sooooo sore from the upper body workout i did on wednesday, my arms had never been so sore in my life… let me explain it, when i woke up yesterday (thursday), i thought i had slept in a wrong position cuz i couldnt fully extend my left arm, but then i realized it was because it was soreeeeee, i dont know if this kind of soreness is good cuz i even thought i had a small injury for a second (i still think about it lol).. it doesnt feel like a normal soreness, its like really INSIDE the muscles, but i believe the pain is gonna pass… in a few days…

    ill post again what i did, it was the second part of one of your upper body routines.

    1. squat to pull up with knees raised – 10 reps
    2. handstand with wall support knee to chest – 45 sec

    it was supposed to be 5 rounds but since i was only doing that part of the workout i did 10 (i didnt do 10 pull ups in each round, only on 4, on the rest i did between 3-6) .

    • The soreness definitely shouldn’t be that intense, you probably did a bit more than your body was willing to do. I suggest do some really really light cardio to get the blood flow into your muscles and some really good stretching.

      • yeah i havent done any upper body workout since then. (yesterday i went rock climbing though, but it was really light and my arm never hurted). Today im gonna do hard body skater workout i think! πŸ˜€

  • Hello Tatiana!

    i so much love your work outs – they are really amazing!

    but i very much need your professional advice. The situation is that i go to the gym to work out where i have weight trainings 2 times a week – Tuesday and Thursday. These days i train all groups of muscles (with a trainer) – one day it is more for one group of muscles and less for others, and another day – on the contrary. Can i do your work outs too? On what days? you recommend to train muscles twice a week. But i have several days between Thursday and Tuesday, maybe i can make 1-2 your work outs? I do not need to loose weight, i just want to make my body tight and well-shaped ( with abs like yours, strong shaped legs and butt). I will be very thankful to you for your advice!

    With respect and admiration, Anna (Ukraine).

    • Hi Anna,

      Yes you can still do my workouts on other days, just make sure you don’t overtrain your body, if you feel too tired than do something more light. You can do my workouts on Monday and Saturday.

      • Thank you very much for your answer, Tati!
        May i ask another question? What do you think about training during the menstruation period and a week before? Are they effective or no?
        Thank you!

  • Mary Lou

    Started the last dive bomber of round 4 at the buzzer! Whew!

  • Annebel Wind

    Hi Tati, nice one! I did 5 rounds of the first combo, 4 of the second. I couldnt finish a 5th after the 30 min were over.. I was feeling my shoulders pretty well.. So for me it’s enough.. thank you!

  • I completed this 2 hours ago…modify for dip station. It was a nice upper body burn.

    Warm up: Basic warm routine followed by 5 minutes of dynamic stretching.
    1. Dip station Leg Lift, Dip station Pull-Up & 2 L-Push-Ups -6reps (I completed 7 rounds)
    2. EquiTwist Crab & Dive Bomber -3 reps per side (6 rounds total. Half way through I switch to Dive Bomber on my knees)
    Cool down & Stretched for 10 minutes.

  • Hi Tati,

    I did this routine on Monday. I managed to complete 4 and a half rounds, but I finished the 5-th after the beep πŸ™‚ I also did one of your Real time cardio routines – which I LOVE. Thank you so much for them πŸ™‚
    I can’t do an unassisted pull-up and I can’t keep my legs strait on the leg lift, but I definitely still feel the effect. Sometimes I get intimidated by your workouts but I always stay positive and do my best, using modifications. I have never felt like it was a waste of time in the end, and I see progress constantly πŸ™‚ Of course, it takes time, but I’ve learned to be more patient and content with where I am right now.

    Thanks again, great workout πŸ™‚

  • [email protected]

    I did only the first part at the gym. I had to skip the second part because there was not much space in the weight room. I feel so great and strong after doing your workouts.

  • Jeanne

    At first I was intimidated by this workout and wanted to find something in my comfort zone.. But then after reading all the comments here, I thought: what the heck, I need to get out of my comfort zone and do something really challenging.. even if I have to modify some exercises. So I did it! I modified leg lifts to the knee lifts and kicks, and still had to use a chair for the pull ups *embarrassing*.. Other than that – sticked to the original workout. Managed 6 rounds of part 1 and 5,5 rounds of part 2. I definitely feel it in my arms, shoulders, back and even abs (well, I did an abs workout after) today… And so proud of myself that I took the challenge and did it. I have a love-hate relationship with my pull-up bar for now…

    Thanks, Tati and everybody for their comments which encouraged me to do this!

  • Skippie22

    WOW. And. WOW. I just completed this workout and I may come back tomorrow to tell you how sore I am ;-). Right now, I’m just on a high because I’m so happy to be using my pull-up bar again (my shoulders have alternated injuries for more than a year and I *finally* got it all sorted out!)…
    I focused on form Tati – I did! I did!! – and completed 7 Rounds with 1:18 left out of the 30 minutes…I just couldn’t face another round so I did Leg Lifts on the pull-up bar until time was up. (I think I managed 8 of those).
    Both combos were just *wonderful* exercises Tatianna–you are the MASTER of fun, creative, inventive exercises that FEEL GREAT!!
    Thank you Thank you Thank you!! <3 <3 <3

  • DONE! i did 5 rounds + 4 sets of the first exercise. the leg lifts are reaaally hard, def the hardest exercise for me. I finished of with 10 reps of plank to handstand walk into a wall and 1 min side plank on each side.

    thank you!!

  • Cassidy

    5 rounds + 2 of the first movement. πŸ™‚ I thought I didn’t like working out fasted, but I did this morning, simply because I had so much energy…wow! This is the first time I’ve experienced it like this. Maybe I like fasted training after all? πŸ˜›

    I did half-leg lift thingies instead of rolling my feet all the way up to the bar, because there was just no way I could do that. I’ll practice, so next time I do this one, maybe I won’t have to modify.

    Thank you, Tati! You’re lovely, as always~

  • Kane

    I love the simplicity of this workout! It is a very effective use of body weight. For an extra challenge, hold the pullup at the top for 3 breaths and make the L-pushups one-legged (raise the leg opposite the hand that’s more forward).

  • oberlee

    I did this one again, after doing it for the first time back in April 2013. Then, I got in 6 rounds plus 5 of the first combo. This time…7 rounds, plus 2 of the first combo! I didn’t rush, but I was able to go right through, and yet it still works the muscles really nicely and gets challenging at the end. Very nice flow. I really liked it!

  • Carmen Parara

    This workout was fun and I enjoyed it a lot. I only did 3 rounds in 21:17:30 and it was a great warm-up for my 3 mile run. I am ready to do glutes activation and stretch before I continue with my day.

  • steffi_dk

    Did this one for the second time. So hard, but such a cool workout! I did 5 rounds of the first combo and 4 rounds of the second combo. Those Dive Bombers were killing me!

  • Olga Tihencaia

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