Muscle Authority Workout

Nov 18, 2012 by

Upper Body Workout


Hello my Lovies,

I hope you are ready for this bad boy of an Upper Body Workout because I’m warning you it’s gonna look easy on video, but it’s not, it’s quite deceiving. I am going to give you a couple of variations of how you can do this workout. If you are new to Loving Fit, I suggest you checking out ” Creating Your Workout Plan ” first, that will give you an idea of how I put together my routines and how you can adjust them for your self depending on your own level.

Today I had a really hard time pushing my self because I really didn’t want to get up early, but we only have certain days to film and only at certain hours because Miguel has quite a demanding work schedule and I didn’t wanted to leave you guys without a fresh new upper body routine. I am so glad that I got up and pushed through, I felt so good after and I am loving the burn.

If you notice me workout in the video, you will notice that I am never in a rush because I want to keep perfecting my form, I am even going as far as stepping in and out of the exercise in a good for. It’s about making your moves flow and not just trying to finish as fast as I can just to get it over with. When I do that I experience working out on a whole new level. Trust me I am always perfect but I try my best to make every rep count.


Muscle Authority Workout Video


( Youtube has new Auto Settings, so if you want the video in good quality you have to change settings to HD )



Workout Explanation


Make sure to do your warm-up, and practice each exercise in good form before you begin the actual workout.
In this routine I was using my Gymboss timer and my My Pink Lebert . If you don’t have an equalizer you can use 2 chairs instead.

Set your timeras a stopwatch, this is a time challenge and you can do it in 2 ways:


Variation 1

Complete 6 rounds of the following:

  • Unassisted dips & Kicks Combo – 8 reps
  • Running Outward Spiderman Push-offs – 8 reps
  • Press & Push Combo – 4 reps per side ( Each press & push together count as 1 rep )
  • Back Lifts ( as recovery ) – 10 reps


Variation 2

Complete 8 rounds of the following

  • Unassisted dips & Kicks Combo – 6 reps
  • Running Outward Spiderman Push-offs – 6 reps
  • Press & Push Combo – 3 reps per side ( Each press & push together count as 1 rep )
  • Back Lifts ( as recovery ) – 10 reps


Pick the variation that will match your level because good form is key!


Edit: I thought I posted my time and I guess I kwacked through it and did’t pay attention, darn it!  Thanks to Kendra for reminding me :).

My time was 26 minutes and 39 seconds.


Have fun training my sweets and don’t forget to check out my Friday’s post for ” The Benefits Of Meditation “.




PS – I got my tights on ebay, that’s where I get most of my tights ( cause you guys are always asking me ).


Lebert Equalizer Total Body Strengthener

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  • Gerri Lee Schafer

    think i’m first !!!!!!!!!!!!!!!!!!

    • Tatianna

      Darn it, I was totally running over here!

      • Lvette_1

        This is rigged in your favour…you know the time the post goes up :)

        • Tatianna

          Yes but I always give GL some time for a head start :)

          • Lvette_1

            What a sweetheart to thame the killer instinct :)))

          • Gerri Lee Schafer

            I just happened to be at the computer….ARD for me…although the active is drinking beer and watching the CFL east and west football finals ;)))))

          • steffi_dk

            I´m almost surprised, that you have rest days, doesn´t sound like you;-) Enjoy!

          • Gerri Lee Schafer

            I always take one day off a week, but this week work was exhausting, so 2 days off ;)

    • Hendrickx Denise

      Haha sorry Gerri Lee . At the moment I pushed the enter button to send my comment it showed that there was already 1 comment (which was probably yours ) But then may be my internet went faster??

      • Gerri Lee Schafer

        nope….think I beat you fair and square…lol ;)

  • Hendrickx Denise

    Ai ai ai watching this … At my age i ‘m thinking about bringing with me a defebrillator in stead of a pillow!

    • Tatianna

      Ha Ha Ha!

  • Christian

    Wow! Looks so hard and so much fun as the same time! This is gone be my workout tomorrow.
    Have a nice evening dear!

    • Tatianna

      Thank you sweetie :),

      Have a wonderful Sunday!

  • steffi_dk

    Damn, I just finnished the HIIT Upper Body and Cardio workout, before I saw this:( It was the first time in a while that I did HIIT and OMG…it was tough! But I really loved those Power Jump Rope Jacks, they are awesome. Gonna try this one on wednesday, looking forward to it:)

    • Tatianna

      Have fun! I really enjoyed this routine :)

  • Yolandi Van Der Vyver

    Morning, thanks so much, this looks like a killer arm death workout! Love the Running Spiderman push off, as the spiderman push up is one of my all time favourite exercises.
    Going to try this this afternoon. Have a great day

  • Pauline ???

    i love the graciousness of the exercise moves, but i’m sure they are killer. doing this today. thank you Tati!

    • Tatianna

      Did you do it? :)

      • Pauline ???

        I had 2 rest days due to ‘the moon’.. you know… so today I did this. I took 38 minutes. Did only the 1st round of Dips unassisted and I feel proud enough. This workout really challenges me mentally. All I could think of is, keep going, get it done. keep going, get it done. I know I’m going to be so sore tomorrow. Thank you for this cleverly designed workout Tati. You are just ….. awesome! Love, Pauline.

  • Christian

    Just finished it, follwed by 10 Min skipping and good posture challenge.
    Really enjoyed it, thanks for an awesome WO!
    Have a wonderful day all!

    • steffi_dk

      I´m also doing the good posture challnge every morning. It really works:)

      • Tatianna

        Yes it does, every time I do it my posture starts looking really straight.

    • Tatianna


  • Naomi

    My poor triceps..! After my warmup I did 6 rounds (variation 1) in 20:31 and the place I felt it the most were in my triceps – keeping the body straight during the spiderman push-offs was a real challenge… The less weight I put on the flexed leg the harder it was for the opposite arm to push off the floor. Glad it was only 4+4 on the press&push because my arms were shaking! I am trying to loose some fat so I finished with 10 rounds of 30-30 sec burpees (no push-up, body in plank position) for some metabolic work. Loved the sneakiness of this workout! Tomorrow is my well deserved rest day!

    • Tatianna

      Yes this one was very sneaky, I knew you guys were gonna think it looks easy :)

  • Genn

    Awesome upper body workout!!! So tough….especially the dips for me! I did the 6-round option in 17:07!!! I’m also doing the old sharper abs challenge and did that in 6:45!!! Think I’m done for the day!!! Thanks, Tati!

    • Tatianna

      You are very welcome :)

  • Kendra Lee Oberhauser

    What is your time Tatianna? I think I will do this tonight! I think I’ll try the 8 round version. :)

    • Tatianna

      Thanx for reminding me girl, I thought I posted my time but I just looked and I didn’t. My time was 26:39.

      • Kendra Lee Oberhauser

        Thanks! Did you do version #1? It would be fun to try #2 sometime. While it’s a lot easier to go through 6 reps of each, 2 extra rounds would have been brutal!

  • Kendra Lee Oberhauser

    This was an awesome workout! And it went by surprisingly fast! I must say, I feel super slow after reading other people’s times on here, but I didn’t really take any breaks and it took me 28:19 for version #1. I really WANTED to take a break during the dips, but I didn’t let myself, and I realized I could go longer than I thought. I tried to trick myself into thinking I was doing 10 each time so 8 didn’t seem that many. The breaks I DID take were when I lowered myself to the floor on the spiderman things. Those were rough. All 3 of the main exercise involved the whole body, too, so it felt like I got some good metabolic work in there, although I went and did 10×30&30 of running, jogging for 30 sec and then running for 30 sec for a total of 10 min. I feel fantastic. :) Thanks!

    • steffi_dk

      I don´t think about how long it took others to finnish these workouts anymore. There are always people who are faster, so compare your time with others is rather frustrating. Maybe they are superfast, but their form really sucks. I only focus on speed, when I do HIIT, this is just about form and getting stronger for me. It took me a while to get to that point, but Tatiannas workouts are always tough, no matter how fast or slow you do them, don´t you agree?

      • Kendra Lee Oberhauser

        YES, I couldn’t agree more! Actually, sometimes when I do a workout more than once it ends up slower AND harder because I’ve slowed down and gotten the form down. :) You’re totally right–I shouldn’t compare my time as much. But ideally I’ll be just a little bit slower than Tatianna; if I’m faster by a lot, I start to worry that I did it wrong! :)

      • Tatianna

        Yep, that is exactly right! I always focus on form, even when I do HIIT I still focus on form first, time is good when you get the form down. Don’t worry about times of others, because I understand how it can be frustrating, cause we are only trying to be the best we can be as our self.

    • Tatianna

      You know I’ve been enjoying the simple more rounds workouts lately, I’ve been putting together routines intuitively, every time I come to my training room to put something together I would ask my self a question: What would be the perfect routine for the next time, and boom I just get one, and everyone else seems to be together on the exactly the same wave with me!

  • wolfblood

    Hey hey Tati,

    thanks so much once more for all you put up with to give us these great workouts regularly! I can see and feel so many changes since I train your way, split routines, just 4 times a week.. Really big big thank you! I was stuck for a long time before.

    Don’t worry too much about people critizising the weights.. I suppose everyone is smart enough to change the workout to their personal level.

    Btw I would not mind if from now and then the camera is placed in just one spot without zooming in and out you explain it all very well so that would be fine. Just in case it gets too stressful for Miguel. Take care and don’t take people too seriously ;) All the best from Freiburg,


    • Tatianna

      Thank you so much for your support Karoline! I am very very happy that you are getting great results.

  • Elena Kozlovsky

    Finished version #1 (6 rounds) in 31 minute. Unassisted dips were the toughest for me. I had to take breaks in between each 4. I liked how this workout really focused on arms. My hands are still shaking, I am having difficulties typing this lol Finished up with some stretching. I feel I don’t have enough moves to properly stretch my arms. With legs and back there is so much you can do, with arms, though, it is the opposite. Maybe you could recommend some upper body stretching moves, Tatianna.

    • Tatianna

      I’m gonna make a separate lower body and upper body stretching, cause I know a lot of amazing stretches.

      • KirryKaatje

        Please do! :D

  • Mary Lou

    INSANELY HARD! I was done after 27:33 and 6 rounds of 6-6-3-10. I intended to do the 8 rounds but was shaking so much I had to say good enough for now. I still can’t do the push offs, so I did those from my knees and the dips were definitely assisted after the 3rd round. Ways to go yet, but I can already see changes in my shoulder definition. Yay!

    • Tatianna

      Awesome! That is my goal too, I want more shoulder definition and maybe just a little more triceps.

  • Zarinda Bee

    Tati dear – I don’t know what planet you are on but I am guessing it is planet super strength – because I am on planet weakling – this workout is my nemesis – looks simple enough because there are only 4 exercises – 3 of which deceived me and my arms and traps gave up after only 3 rounds and did those 3 rounds in 16 mins which is rather pathetic…. will revisit this corker of a workout in 6 weeks time to see if I can better my sappy scores.

    • Tatianna

      Don’t worry girl! Somedays it’s harder for me than others, there are day where I can’t finish the easiest workout in short time, but then there are other days where I can finish a really hard workout fast. Trust me you will blast this one out next time! I was sore for 3 days from it.

    • Hendrickx Denise

      Zarinda , i had to give up after the second round :-( !

  • Sandra Arroyo

    Wow, what a workout! I did option #1 with no modifications, however it took me a lot longer than most, but that’s OK because I just completed a killer workout! A part of me wanted to give up on round #4, but I pushed through it. Your workouts challenge me to push further each and every time. Thank you, Tatianna :)

    • Tatianna

      I am so happy you pushed your self and finished!

  • Tatianna

    Hm that’s strange, sometimes Disqus has problems and maybe that’s why you were having a hard time leaving comments.

  • Tatianna

    Hi Anna :),

    Of course I don’t mind! You can also leave links here to your blog :) I think it’s good from blogs to interlink.

  • taltul73

    thank you for posting your time. now i do not fell so bad….. took me 27:38. some of the people here are flying though the routine… ;-) the dips where the hardest for me.

  • Iris Gomez

    I did it yersterday. My time was 23 minutes but I modified the first exercise. I ended up with the Bum challenge (third week).
    Happy Thanksgiving!

  • Annebel Wind

    Oh want to do this one sooo much today, but have no time.. This will be my 3rd day without a workout.. Don’t like it.. But have been sick and it doesn’t really go away.. Still my troath hurts a bit.. Tonight I have another meeting, and had one yesterday to.. So busy! Tomorrow afternoon I have time, so than I will do this one. I will do the booty challenge though. .. X

  • steffi_dk

    So…when do you come up with a “Please bring your pillow workout”? My arms would be delighted:D

  • JamieMM

    This was my first workout (upper body) from this site – All I can say is BRUTAL!! I loved it!! Thanks Tatianna!!

    • Pauline ???

      get ready to fall in love with her workouts! :)

  • Annebel Wind

    Okay, did this one yesterday.. and read the times here on the blog.. Don’t know what is going on with me.. But I didn only 4 rounds and it took me 44.59 min. I have muscle pain today on the exact places that the workout focussed on.. Had to take many breaks.. So it seems like i am going backwards.. Not getting stronger but weaker.. Maybe I should take a week of.. No idea..Do you have some suggestions?

    • Hendrickx Denise

      Annebel , -sigh- this reassures me ! I was so disapointed that i had to give up during this wo as it was too hard for me!

  • Abbie

    Woah, this was seriously tough! I got through 3 rounds without modifications and then was going to do the other 3 modified. But since I’m going on a reforestation/tree planting trip tomorrow, I thought it’d be a good idea to have functioning arms :) So I just quit after 3 rounds…but I’ll come back to conquer this beast another day! Awesome workout.

  • Lvette_1

    This is not a “wam bam thank u ma” kinda routine. A tough routine (excellent upper body pump), and I’m proud to have completed it. I think this is the hardest upper body routine for me . A good warm up of the upper body is needed before starting this routine.
    Warm up: 10 mins; Dynamic Stretch: 5mins
    Total time 34:35. Only change I made was doing chair dips & knee raise combo.
    I took a 2 minutes break the did day 2 of week 4 Bum & Thighs Challenge. Followed with a 10 minutes of stretching.
    p.s. I like the varieties of doing body weight, light weighted and heavy weighted routines. Personally, I think it’s a more balance way to workout the body. I hope you don’t cut back on the weighted routines or the toughness of the routines.

    • Lvette_1

      The after burn on this is unbelievable. I could not sleep the night after I did this routine…I was so sore I could not find a comfortable sleeping position. I was tossing and turning in bed, finally my hubby asked me to go sleep on the couch in my mom’s living room. I’ll definately give this another go.
      Ps. Please don’t let this remark discourage anyone from doing this routine. For me this shows just how great Tati is as a trainer. :)

  • David Bateman

    Heh guys, did this yesterday and had some trouble getting completely through cause my shouders are getting torched on the dips. Do you think its a form problem?

  • Isidora

    INSANE! Tati I honestly think u are the best online trainer. I did the first 2 rounds with no modifications, on the 3rd round i started doing the dips assisted, and 4-5-6 round i did the spiderman push offs beginner variation.
    It took me 41 min and then i did an 11 min ab workout.


  • KirryKaatje

    What are arms, Tati? Cause I have none left! Omg, this workout was brutal! Rawr!! I did the 8 round version. After round 5 I had to do assisted dips and took a little break due to shakey arm syndrome. I was so proud when I finished this workout, because, in my opinion, it’s not only very psychically challenging, but this one is also a mental challenge. I seriously wanted to give up after round 4, but continued and now I feel amazing. :D

    Oh, before I forget. I modified the Running Outward Spiderman Push off, because it was mentally so tough to get up again and doing the push off. I always run into this problem when laying on your belly in an exercise.. the getting ‘back up’ is so tough. I just want to stay down and nap a little. So, when I landed on my belly after doing the Spiderman, I first did a cobra yoga move (also to stretch out my diaphragm), before going into the push off, and when I finished the push off, I did a downward dog, before doing the Spiderman again. This way it went move flowy and the move felt mentally easier.. (I hope I explained that right.) it took some more time, but it was worth it.

    My time was: 43:09.

  • Patricia Acosta-Ramirez

    I don’t think I have ever done an upper body workout as hard as this one, Thank you Tati, as a new follower I am more excited day by day with your workouts because they are definitely a challenge to me. I am so glad you and your workouts exist! :)

    This was an amazing workout, even though I was only able to complete 5 rounds of the #1 variation, it took me 32:28. First round was unassisted but the rest I had to do one foot assisted dips. I am proud of myself because my push off’s form is much better now, it helped me squeezing tight my butt and core during the push off.

    I will try this one another time, I want to finish the 6 rounds and later the 8!
    I also completed “Fifth Element Abs”

    Thank you again!!

  • KirryKaatje

    Just done this one. I looove shoulder presses and I’m learning the dips, so this workout was perfect. I did 3 rounds of unassisted dips, later I continues with assisted. I have finished 8 rounds in a better time than last month! Score this day was: 37:45!

  • Patricia Acosta-Ramirez

    I am back to this one and I finally conquered it!! Last time I only completed 5 rounds on 32:28, first round was unassisted and the rest assisted. This time, I completed all 6 rounds for Variation 1 on 30:45!! first 3 rounds were unassisted dips and the rest assisted with one foot. Amazing :) I feel energetic and stronger than ever…yes and my shoulders and arms hurt! hahaha Also, I did 3, one minute sets of plank variation right after the warm up and another 3, one minute set of plank variation at the end of the workout. Completed 30 minutes of stairclimbing as cardio.

    Thank you so much Tati, and happy valentine’s day!! much love to you and Miguel.

  • Lisa Keller

    Totally fantastic but also only did 4 rounds with DOMS continuing 2 days later! Thank you Tati xo Please use the equalizers again :) I got some for my birthday this month :)

  • Iris Gomez

    I did 6 rounds of this killer workout. I followed with Zwow#57.

  • Kimi Browne

    WTH! This is one crazy workout!

  • oberlee

    I did this workout again. It’s really freakin’ great. It was tough as hell, but I had an easier time than last time I did it. I did version #1 and did it in 26:30. I was able to go through without stopping during the exercises except I did take a break between the two sides of push and press, and occasionally on the spidermans I would flop on the floor (with good form! LOL) and rest for a few seconds.

    I followed with your new Real Time Cardio 6, which I’ve been wanting to do forever. Really liked it. :) Thanks!

  • Lv Girlie

    Somehow I thought this was my third time…I actually felt I did this last month (I’ve felt this way with more than one routine…maybe I’m doing them in my dreams ;)

    Warm up: Basic warm up routine & 5 minutes of boxing drills.

    It took me 33:55 to complete variation #2. I then did a mini dive bomber challenge of 10 rounds 11 secs of slow forward and 11 secs slow back up…need to work on the slow back up. Took a one minutes break before doing 4 rounds of 1 minute elbow plank to side plank.

    Finisher: Good Posture challenge, then 10 minutes of stretching.