Mind In Solitude Workout

Dec 14, 2012 by

Upper Body Workout


Hello Darlings,

The long awaited Upper Body workout is here :). I put together this workout based on the principle of bodyweight muscle building technique workout I shared with you on my Facebook, this is the article that I am talking about. I did shorten the time a bit and instead of 10 minutes I did 7 per exercise, but if you feel more brave you can extend the interval to 10 minutes.

I kept the reps low so we can focus on form, the mini exercises that followed after the main one was only to count out 10 sec and let you recover a bit. This routine has absolutely no breaks, all of the exercises flow one into another. In between the upper body exercises I added 1 minute and 20 second of recovery between sections exercise and that was the Leg Lifts.

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


All I used in this workout was my Gymboss timer and my Pink Lebert. This routine is about 25 minutes long.

Set your timer for 2 intervals. First interval is 7 minutes long, second interval is 1 minute and 20 second long, for the total of 3 rounds. There are 3 combos in this workout, the leg lifts in between are just for recovery. Within the 7 minutes, you will complete as many rounds as you can in PROPER FORM without taking a break. This is how the workout will flow:

7 Minutes Interval

  • Spiderman Push-up ( 2 reps per side ) & Back Lifts ( 6 reps ) & Push-Off


  • Leg Lifts

7 Minutes Interval

  • Unassisted Dips ( 3 reps ) Walk your hands to the front, Drop Down & Push-Off

( I did all of mine completely unassisted without taking any breaks )


  • Leg Lifts

7 Minutes Interval

  • Diagonal Dive Bombers ( 4 reps ) & Crab ( 6 reps )


  • Leg Lifts

As I mentioned earlier, you can extend your interval from 7 minutes to 10 minutes.


This routines flowed very very smoothly for me, it was very challenging because I didn’t stop the whole time and I didn’t modify any exercises, but for some reason it went very fast and I meditated my way through it. I am pretty sure you will have lot’s of fun with it.


My Scores:

I completed 13 rounds of the first combo, 13 rounds of the second combo and 11 rounds of the third combo. For my leg lifts I did 23 the first time, 23 the second time and 21 the third time.

Have Fun Sweeties!!!

Hugs Tati


PS – My tights I got on ebay.

LovingFit Facebook Page


Lebert Equalizer Total Body Strengthener

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  • Diana

    Early bird catches the worm :)

    • http://www.lovingfit.com Tatianna

      Yep you did, I wonder where Gerry Lee is at:)?

      • Diana

        Oh, I only woke up so early cos I had 2 exams today… :) I hope Gerry Lee was having sweet dreams! lol

  • http://twitter.com/SimplymeYolandi Yolandi

    That sure is one Hungry and cute little bunny!! :)

    • http://www.lovingfit.com Tatianna

      Ha Ha yes he is always crunching on something))

  • http://www.facebook.com/kgilliam78 Kristen Gilliam

    You make me want to go get a rabbit now:) Sooooooooooo CUTE!!!!

    • http://www.lovingfit.com Tatianna

      Ohh trust me, if you get one you will be cleaning the poop endless šŸ˜›

  • Lili Suke

    The rabbit is sooo cute :))) The workout looks amazing! thank you for again :)

    • http://www.lovingfit.com Tatianna

      Thank you :)

  • taltul73

    Hey Tati…
    so this one climbing to number one in my top 10 list…. it was brutal… and amazing…
    my arms were crying in the 3rd part…
    part 1: 11 sets and 29 leg lifts.
    part 2: 11 sets (unassisted.. so proud of my self).. and 29 leg lifts..
    part 3 9 sets and 29 leg lifts….

    thank you so much
    wish you all wonderful weekend .

    • http://www.lovingfit.com Tatianna

      Wow top 10 – this makes me so happy :)

  • Christian

    WOW, this was an amazing workout! Indeed such an enjoyable workout, 7 minute went by so fast!
    Part 1) 10 sets and 25 leg lift
    Part 2) 13 sets and 25 leg lift ( dip from chair)
    Part 3) 8 sets and 22 leg lift ( the diagonal Dive Bomber was very challenging fun variation of Dive Bomber)

    Thanks for an awesome WO.
    Have a nice weekend all!

    • http://www.lovingfit.com Tatianna

      I really enjoyed this one too, it felt like it flown by!

  • eliza

    i love this workout, exactly the kind that i do regularly because it does not focus on just one muscle group (like shoulders) so i can keep going, i will make this a 10min interval (add a couple of excercises) and combine it with 5mins of treadmill running for 3rounds = 45 mins of full body workout! thanks for a great workout inspiration as always!

    • http://www.lovingfit.com Tatianna

      Nice! Next time I will do 10 minutes too :)

  • steffi_dk

    I am cross country skiing all the time right now, and exhausted when I come home. But there is rain on the way, so maybe IĀ“ll workout again soon :/

  • Naomi

    I really loved this format – the 7 mins flew by pretty fast. I have lost a lot of strength in my upper body after my prolonged recovery period – this really burned my shoulders! Didn’t count the leg lifts. I plan to kill my legs tomorrow!

    1) 13 rounds + 1 spiderman
    2) 14 rounds
    3) 7 rounds

    • http://www.lovingfit.com Tatianna

      I think it’s falling into one of my favorite formats :)

  • Mary Lou

    On the docket for tomorrow! I think I’m going to like this format too. Knowing that I’m going to go for so long and be done with however many I do well, is great. I still don’t have lots of upper body strength and some of the workouts do take me longer than I’d like, but I can’t argue with the results. Now to figure out which piece I’m missing on the push offs…

  • http://www.facebook.com/iris.gomez.31 Iris Gomez

    I just did it at home. Part1 13 rounds, Part.2 13 rounds and Part3 9 rounds. I finished with some yoga poses.

  • http://www.facebook.com/profile.php?id=801633607 Pauline ???

    I did this wo after 26 minutes bodyweight cardio wo. I had some rest, then proceed with this wo. Very nice workout. At first I was considering to do just 5 minutes instead of 7. But nahhh.. I thought the time would went by fast.. and I really enjoyed it. Very nice moves you put together Tati. Thank you! :) Btw, the white bunny is very adorable and cuddly!

    I managed:-
    Part 1: 10 sets & 22 Leg Lifts

    Part 2: 11 sets (I did assisted Dips) & 20 Leg Lifts
    Part 3: 6 sets (I did regular Dive Bombers) & 24 Leg Lifts

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Wow–this looks fantastic! Will be doing this today. I love how varied you keep everything all the time. :) And I LOOOVE getting to meet Neo! What a cutie! :)

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Great workout!!! I have to say, I shouldn’t have looked at your scores because I stayed very aware of how much time had gone by by counting my reps. Although the third round floored me–I didn’t get to finish as many as I thought I would.

    part 1: 14 combos
    leg lifts: 22
    part 2: 14 combos + 2 dips
    leg lifts: 23
    part 3: 8 combos plus 3 dive bombers
    leg lifts: 24

    Finished with 12 min cardio…feel amazing! xo

    • http://www.lovingfit.com Tatianna

      Glad you liked this style, I really enjoyed it, it was just flowing by, I think we can stick to this style one more time, but increase the intervals to 10 minutes.

  • Kristin

    I don’t comment a lot, but I felt compelled today because this workout is fantastic! I loved the flow – the time went so fast. It is now one of my favorites of yours!

    Part 1: 12 combos
    Leg lifts: 23
    Part 2: 14 combos
    Leg lifts: 23
    Part 3: 7 combos – this part about killed me, as you can tell from the low number of combos.
    Leg lifts: 23
    I finished with 12 minutes 5/55 of skipping.

    Thank you!

  • Annebel Wind

    Hi Tati.. wow this one was so tough, I liked it very much.. I didn
    t have a really high amout of rounds.. First part: 9 rounds, 2 push offs and 2 back lifts.
    Second part: 11 rounds, Last part: 8 sets (last 3 rounds I had to do regular dive bomber, I just couldn’t go diagonal anymore, I would have fallen on my face :D)
    For the leg lifts I did 15 reps every time.. Thanks.. Hug!

  • KirryKaatje

    Gaaahhhhh, Neo the Wabbit!!! <3

  • KirryKaatje

    I really really really liked this workout! It’s like you said: It flew by! Can’t believe I’ve done it already!
    I also can’t believe I actually did unassisted dips on my powerstation, I guess I’m stronger than I thought. Although I have to admit I kinda face planted myself into my mat after round 10 or so, when doing the walk back.

    My score! (I forgot to count my leg raises…oops!)

    Part 1: 11 rounds with 4 push ups into round 12.
    Part 2: 13 rounds solid.
    Part 3: 7 rounds. (beeper went when I was finishing up my last 3 Crabs, so I counted them anyways as a reward. ;P)

    Great workout Tati! Xx

  • http://www.lovingfit.com/ Lvette_1

    The was worried of the 7 mins, but it flew by. I need to improve on the strenght front for sure.
    Warm up: 10 mins; Good Posture Challenge: 3 mins
    Part 1: 9 plus 2 spiderman push-ups / 20 leg lifts
    Part 2: 14 ( on dip station. Half unassisted/half assisted) / 19 leg lifts
    Part 3: 9 ( 6 regular / 3 on my knees) / 14 leg lifts. My two less liked exercises together as a combo was not fair. Dead by dive bombers and crabbies!
    Cool down and stretching was 12 mins.

  • ltwin

    Finally, I was able to workout.. and did this little naughty thing for my upper body ;)))
    Lower body is my weakest part.. :( and I have to work on it more..
    Thank you so much for this great workout.
    Wish you all Merry Christmas! Zeluu i obnimau krepko dorogaya moya..

  • SuSu

    I just got to this workout and it was just what I needed! My scores were 10 rounds, 20 reps; 16 rounds, 18 reps; 9 rounds, 20 reps.

  • http://www.facebook.com/people/Tessu-Croft/100003771226654 Tessu Croft

    I donĀ“t think I was very clever to pick up this routine after doing for two weeks only full body workouts… I was like, “yeah, IĀ“m so strong and all”… Yeah right. =D Not mention that is holidays; yes, IĀ“ve been eating way differently than I normally do. I could stay away from chocolate for two days; yeah, hurray, victory! Damn chocolate leftovers! I was suppose to stay strong until New Years eve. Anyway, the first seven minutes were already brutal to me; I had to switch spider pushups to crossed ankle pushups after a few rounds. The second interval went quite ok although I did all the dips assisted, but the third just cracked me; I tried to do the diagonal divebomber, got one, and you know what… I actually started to cry! I have never cried during a workout before. I had to stop the timer, I walked around and just cried; mostly because the w/o was so hard and I was disappointed to myself, that I wasnĀ“t strong enough. But then I put myself back together, stopped crying, and decided that I will finish the w/o no matter what, I modify as much as I have to. And I finished it. I donĀ“t think that I did more than four diagonal bombers – I just hate bombers! – , then I did regular bombers and in some point I even had to go on my knees. Still, auch! I usually enjoy a lot of my training, even though itĀ“s hard, but this time I couldnĀ“t enjoy that much of this “LetĀ“s break Tessu down” workout. =D

    Next time IĀ“ll be more wise. =D Hopefully.

  • JB

    My first workout of 2013!!!! I really liked the 7 min countdown, it let me really settle in to the moves.
    Part one: 11 rounds, 25 reps
    Part two: 18 rounds, 25 reps
    Part three: 9 rounds, 25 reps
    The last part, I did the dive bombers on my knees after two sets unmodified. My wrists were hurting me and my arms were fatigued…I still have trouble w/the dive bomber – need to practice more.
    Ended with 30/30 X 14 jump rope intervals and stretching.
    Hope everyone has a great day!! :)

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Did this workout again–I love it! Been very tired and need to catch up on sleep, but I continued doing bodyweight and it worked well. Plus, I have zero brain energy, so simple was the way to go for me. Pretty much got all the same scores as last time, except I got one more round in of the dip combo. My triceps were burning!

    Didn’t do anything after tonight. This was enough. Thanks and hugs! :)

  • KirryKaatje

    I’ve just finished this one again. I love this workout since it flies by. ^^
    Part 1: 10 rounds and 17 leg raises. Part 2: 11 rounds and 16 leg raises. Part 3: 8 rounds and 17 leg raises.

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  • oberlee

    I am in a hotel this weekend, so I had to find a bodyweight upper body I could do or modify. Most upper body bodyweight workouts you have (and there are quite a few!) require a pull up bar, and I reeeeally love pull ups and didn’t want to substitute them, if that makes sense. I found that part of the desk in the hotel rolls out, so I made a “dip station” with two parts of the desk. One problem was that one was rolly, but not too much so, and that arm got a better dip workout because of the instability. I switched back and forth to keep it even. :) I was tempted to do 10 min, since you said you would do 10 next time, but I’m pretty jet lagged and had another workout after for cardio, so I split the difference and did 8:30 rounds instead. :) Oh–and instead of leg lifts I did a scissor and a bike (I call it a scissor bike, or a V bike)–the last exercise in the ab workout with 3 rounds…Simply Cut Abs? Only I did it alternating instead of one side at a time.

    part 1: 17+2 reptile push ups
    scissor bike: 20?? (forgot to write it down)
    part 2: 19+2 dips
    scissor bike: 22
    part 3: 9 rounds even
    scissor bike: 21

    I finished with about 16 min of cardio. I really, really love this workout, Tati. I’m digging the high density stuff lately. Feels so good afterwards! :)

  • Carmen Parara

    Here I am grasping for air and still thinking that Tati is watching me, Lol. Anyway, before I started working out I thought the intervals were going to be too long and even considered shortened them; I am glad I did not and that I pushed myself to complete the workout without any modifications. I thought about how much strength I have gained, my ability to do 3 unassisted pull-ups and do monkey bar. I was surprised when I was able to do it las week and took that as an accomplishment as I never, not even as a child, had enough upper body strength to play with the bar. I felt like a child again and was very happy.
    I did 12 rounds of the first combo, 12 rounds of the second and 7 rounds of the third. Leg lifts were 17 for the first round, 14 for the second round and 19 for the third round.
    Remind me that you are watching me made a huge difference, Tati. Thanks a million for the tip and I will always remember it.