Perfect Form Perfect Speed Workout

Dec 2, 2012 by

Upper Body Workout


Hello My Lovies,

Today I did something a bit crazy and this is the first time I’ve done a workout with this many rounds, it was 15 rounds! But don’t get scared because there is only 4 exercises. The goal of this Upper Body Routine is to go with PERFECT FORM AND PERFECT SPEED without modifications ( but don’t rush in sacrifice of form ). You will totally be able to do this because there is only 4 reps per exercise ( except for the pull-up, there is only 2 reps but I did all of them unassisted. This was also quite she shoulder ripper for me, my shoulders were definitely on fire!

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 was using in this routine was my Gymboss timer and my Pull-Up bar.

Set your timeras a stopwatch. Complete 15 rounds of the following ( You can even get a little crazier and complete 20 rounds ). Beginners will only do 10 rounds.

Everything has to be in perfect form! My third eye is open and it’s watching you πŸ™‚


  • Elevated One Leg Push-Ups – 4 reps
  • Unassisted Regular Grip Pull-Ups – 2 reps
  • Inward Palm One Leg Push-Off – 4 reps
  • Dive Bomber & Shoulder Press – 4 reps


My Time for this workout was 30 minutes and 3 seconds.


Have Fun Training My Lovies!!!



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  • Heyyy, I’m first!!! πŸ™‚

    This looks fantastic. I’m excited to try this either tomorrow or Tuesday. Today is the new lower body for me, then a work holiday party, so I have to be sure to get my workout in beforehand (there is NO working out after I’ve had a glass of wine).

    • Yep you are first! I wonder where GL and Tee is at πŸ™‚

      Have fun at the party girlie!

  • taltul73

    im first….yaaaa….
    will do this one tomorrow…
    love it. still feeling my legs from yesterday workout.

  • steffi_dk

    I wanted to be first today…one day…maybe:D

  • Gerri Lee Schafer

    I was in the shower : )

    • I was starting to get worried πŸ™‚

    • SuzieQ2

      I guess this one is out for you. Maybe Tati can devise a non shoulder upper routine for you so you don’t feel left out πŸ˜‰

      • Gerri Lee Schafer

        lol….no need, I’ve been making my own upper body routines…fair amount of weight lifting, it’s not too hard to work around a bad shoulder, but most of Tati’s upper body routines are out for me….you can join our facebook page if you like, that way you can see what I’ve been doing as well as share a wealth of knowledge from all of our other members

        • SuzieQ2

          You mean you’ll friend me again??? hehehe

          • Gerri Lee Schafer

            hey, how am I to know….lol….did a quick check and didn’t see a SuzieQ2…..don’t know every ones sudo names

  • TatiFan Kathy

    Just finished indigo power! I can’t wait for this tomorrow though! WHEE!!!!!

  • Hi Tatianna,

    Hope ur doing well! I was very glad that I could finish this one in 30′ without modifying. I think there was (I took) always some recovering time in between .. Thank you!

    • Awesome awesome!!!! I can’t believe you’ve already done it!

  • ltwin

    Tatianna-dorogaya…finally I was able to do one of your workouts… last days were just crazy busy for me..

    but this routine was awesome, like always! It took me over 33 minutes.. and my shoulders are also on fire! I’m feeling GREAT! Thank you so much and have a wonderful day!

    • Privet solnishko!!!

      Ti uge tak bistro sdelala trenirovku, molodes!


  • Mary Lou

    This is my first ‘break week’ and the wait is brutal. I still don’t have a ‘feel’ for how to do push offs – I suppose it could be my rotator cuff just saying no, but look forward to trying this.

  • My arms are still super sore from Muscle Authority workout i did 2 days ago, ouchhhhhh, cant wait to see how am i gonna end up with this one (which ill probably wait more than a week to do it πŸ˜€ )
    today i think im gonna do Abs inferno & light cardio, my legs are also STILL sore from Star Power training i did last thursday! lol my body is in pain.

    • tee_w

      feels good don’t it!
      glad to see you here, missed you from the BR days, still making up your own workouts?

      • taltul73

        there are many of us here…. πŸ˜‰

        • tee_w

          You are one of the bodyrockers that I followed over here! Probably months before a bunch of others came! πŸ™‚

          • steffi_dk

            DidnΒ΄t know that one. Is it for everyone, who was a bodyrocker or what??

          • tee_w

            Hi steffi! It was a facebook page created by ethan and gerri lee so that we could post our workouts and opinions without a fear of being deleted. frustrated bodyrockers! lol and yes it is for everyone who likes to exercise!

          • steffi_dk

            Alright, thank you, that explains the name, too:D

          • taltul73

            Hey tee…. no i did not know about this page. but to tell you the truth… i just do not even go there (BR)any more…I FOUND MUCH BETTER ONE πŸ™‚

      • Yes it does! I mix it tbh, im doing mostly lovingfit workouts but most of the sometimes i add, change some exercises. And i also started dividing my workouts in lower-upper body, and ive been rock climbing/bouldering since april … πŸ™‚

      • Yes! I was wondering if this was the same Isadora! I had it on my list to try your workouts, but then I stopped visiting over “there” altogether, so it never happened. Anyway, nice to see old faces in new places! πŸ™‚

  • ????,????????????! ? ???? ??? ??????? ????? ????????????? ? ?? ???? ???? ????????? ??? ??? ? ????.??? ?? ? ?????? ???????? ???????????? ??? ??? ?????? ??? ???????? ???????..

    • Vi mogete podtyagivatsya na dveri :), ya ranshe tak i delala.

  • Katerina Gjorgievska

    Wow, 46 minutes! I can’t do a pull up so I did 4 assisted on the way up (in each round). Great workout Tati, I was slow but I really watched my form. I am going through some hard time emotionally, so it was hard to focus, but I am glad I did it. Your blog is one of the few things that can make me happy these days, thank you so much for being here πŸ™‚

    • Don’t worry about the time, I was slow too, form matters most!

  • TatiFan Kathy

    OK I have to confess some arrogance: I saw this workout and thought to myself: I bet it’ll start to get hard around the 5th or 6th round.
    WRONG!!!!!! Try halfway through the second I was thinking: “uh oh!!!!”
    Time: an agonizing 33:35
    Followed by 15 minutes of cardio.
    I did not do one-legged anything. Also, I used a strap to help me with the pull ups. Those were my only modifications.
    Thanks again, Tati. I don’t know how you come up with this stuff but I love you for it!!

    • Glad you had fun with it :), I also thought it was going to take me at least until the 5th round to get tired, but I was struggling in the 3rd one already.

  • Elena Kozlovsky

    Did this one yesterday. Loved the small amount of reps. Even though we had to do 15 rounds it was totally doable given the reps. After 10 reps if was painful and had both mentally and physically. Finished in 37 minutes. Did 10 minutes interval skipping after. Thank you, Tatianna!

  • Evaleen

    With modifications (no one legged stuff, and jump-up assisted pull-ups) I got through all 15 rounds in 34:42. Am happy with it, cause after feeling some muscle strain early on I figured 10 rounds would be my max. Followed with 12 min of 45/15 interval jog and run for my cardio.

    Thanks for the great routine Tati, was cool to try something different like this! πŸ™‚

    • So glad you guys all liked the little change, the reps were short but it was definitely not as easy as it could of seemed.

  • Evaleen

    Also, love love love that outfit! πŸ™‚

  • Shanna

    Doing this one tomorrow and i am going to start posting my scores;) but i ujst know where you got your pants? I need them;)

    • I got those at Marshals I believe

  • Ooooo i liked this one moltissimo! I normally don’t love workouts with a high number of rounds, but the exercises were so short that it made it kind of fun. It actually seemed a lot shorter than it was. I think that’s because most everything was pretty easy to bang out with the exception of the dive bomber/shoulder presses, which were the most difficult. I tried to not take unneeded breaks, to keep great form, my body taut, and I also tried to put my legs as close together as I could manage on the dive bombers. They are much easier if your legs are far apart, so I tried to strike a golden balance that was reasonable instead of just doing it the easier way.

    Happy with my time: 30:39!

    I followed with 10 min of cardio. I did the part 2 from your old workout Push & Pull. It’s 16 rounds of 10&25, and it’s power jump rope jacks and jump overs. I did the jump overs a cement brick, like yours. It’s one of the most intense 10 min cardio sessions I can do. Now I’m going to finish up with Sun Kissed Abs and core and call it a night!


    • Nice Kendra: “I liked this one MOLTISSIMO”. Super-cute. πŸ™‚

    • Wow, you were super fast! It was a good change, cause I always like to switch thing around so we don’t get bored.

  • SuSu

    I just finished this one…can I say OWWW! I did manage 15 rounds but after 5 rounds was doing all beginner modifications. I do not have a pull up bar installed and I do not have doors sturdy enough to do the, from there, but I did use my dip station and did 4 reverse push ups on that.

    34 min 59 sec

    Here is the breakdown of each round too…
    2.04, 2.14, 2.24, 2.24, 2.38, 2.22, 2.06, 2.37, 2.16, 2.28, 2.17, 2.25, 2.18, 2.10, 2.11

    …and because I did a lot of this workout from my knees, I got a blister on my knee. πŸ™

    • Ohh no SuSu,you should of placed something under your knees

      • SuSu

        I had my mat doubled under my knees. I took some days off for it to get better since it was so painful to bend my knee. Thankfully there are blister bandaids that have really helped, and I am ready for a lower body workout today!

  • This 15 round format is a fun change, but it was so tough for me to get through mentally. I started to struggle after round 5. So I played that little bargaining game with myself saying that I’d modify after round #8, but then pushed it to 10…then 12…but then of course you have to finish it all. πŸ™‚

    I made it through with good form, so I’m happy with that! Even though it took ages – I probably rested way too long between the last couple rounds. It took me 42:09.

    I didn’t modify anything, but had to come up with a substitute for the pull ups since I don’t have a bar. I did 4 bent over rows + 2 bicep curls with my 12kg bag in place of the pull ups each round. That was the best sub I could think of.

    Afterwards I did 10 mins of celebratory dance-like-a-fool cardio in my living room (with the curtains drawn!). Thanks for another great workout!

    • I am so glad you finished it and without modifying, congrats!!!

  • Hi Tati, great workout as usual. It’s always interesting to add something new and creative, while at the same time keeping great form and a great balance to your routine. You always provide this in your workouts and it’s one of the many reasons why I like your blog so much. πŸ™‚

    • Thank you for your support Vanessa πŸ™‚

  • Annebel Wind

    Hi Tati.. I am proud to say that I finished it all.. Did it in 59.53 min.. So very slow.. But was also doing other things while I was working out.. So had many breaks.. Think I needed the breaks to… I am very happy.. I am back in the game.. Now I can work on taking less breaks.. Thanks for this one Tati.. big hug!

    • HUGS sweetheart πŸ™‚

    • steffi_dk

      Thanks for posting your time, I thought that something was wrong with me!

  • I did it surrounded by meatheads. I did jumping pullups. My time was 36 minutes. I am loving, loving and loving your workouts because they make me feel so powerful mentally. I followed with 14 minutes treadmill running.
    Many Blessings!

    • So happy to create these workouts for you guys!

  • Mary Lou

    I did this one on Saturday and believe me, it was NOT the one to start back up with after the break. 10 rounds of regular push ups, assisted chin ups, push offs from knees with very ugly dive bombers/shoulder presses flattened me in 35 minutes. Now on to post for Strong Confidence (just finished) and the Mingle!

  • Naomi

    I felt like an old lady doing this, but I probably looked like a gorilla on speed to those around me. I did 15 rounds (I’d like to se the masochist that would do 20) with mini-breaks after 5 and 10 rounds – it didn’t feel that bad. The worst part for me were the dive bombers with the shoulder press – my triceps were screaming and during the last two rounds I collapsed into the dive bombers. My time was 30:44.

  • Christian

    Did this today morning! Such an enjoyable workout! I only did 10 rounds, cause of time, gone do full round in a few week.
    Thanks for a cool WO. Have a wonderful day!

  • Lindsey Shepard

    I wouldn’t say I’m a beginner and I had to quit after 10 rounds yesterday! Took me 22 minutes to do that. Wow, Tati my lats and shoulders are so sore today! I only did two full pull ups then modified the rest to do 3 negative pull ups each round. I think I’m going to take a stab at your learning the pull up program again in the next week or two πŸ™‚

  • Warm up: 10 mins; Good Posture Challenge 3 mins; Plank variations 1 min max 20 / sec rest for 4 rounds.
    Perfert Form Perfect Speed sticked by butt, with 2 modification I was only able to do 10 rounds in 39:22. I had to give up, there was nothing left in me to continue.
    #2) use by dip station for pull ups.
    #4) 5 regular and 5 on my knees .
    Cool down and stretched for 10 minutes.

  • Insane workout. period.

    The pull ups were a piece of cake compared to the other exercises, especially the almighty dive bombers & shoulder press combo. I had to use beginner variations in many rounds:

    1: normal form
    2. normal form
    3. normal form
    4. modified 1st exercise: only elevated push ups, no leg lifts
    5. same that 4
    6. same that 4
    7. same that 4 and started doing dive bombers on my knees.
    8. same that 7
    9. same that 7
    10. same that 7
    11. same that 7 (only one dive bomber on knees, the rest normal)
    12. same that 7
    13. same that 7
    14. same that 7
    15 same that 7
    omg done. 49:45 min

  • Did this one again! Great bodyweight resistance workout. Felt it in my triceps and shoulders a lot! The dive bombers were the toughie for me on this one. I did the one leg elevated push ups from a higher elevation, just because it’s what was around. Not sure if that’s why my time was higher, but it was by a little: 31:23. Finished with 10 min cardio. πŸ™‚

  • Tati, I am doing the happy dance today!!!!! Progress, progress, progress. I did this routine back on December 11, 2012 and it took me 45:03 with some modifications. I did it again today and shaved…. wait for it…. you should probably sit down for this…. I took 13 mins off, did it in 31:39. But the most exciting thing about today is that I did it with no modifications, I was truly excited about this πŸ™‚
    You don’t realize how far you have come along until you go back and try a tough routine again but then again I find all your routines tough πŸ™‚ Happy girl over here πŸ™‚

    • WOW congratulations Violet!!! I’m so happy to hear that you guys having progress! Thank you so much for sharing.

  • Mary Lou

    More success here too! I did 10 rounds of this back on 12/8/12 in 35:35 and today I did 10 rounds in 25:13, a 10 minute shave. I did the push offs from the knees – they still baffle me, but I can tell I am stronger and almost have it figured out – and I only required a very slight push off for the pull ups – yay! Next time I hope to not be shaking like a leaf and to finish 15 rounds!

  • Victoria

    Hi Tati! Hope you’re doing well today.

    Thank you so much for posting this, love this workout! Did 15 rounds in 26:10 after doing Fifth Element Abs and finished with real time cardio #2.
    I was getting a bit bored with working out until I found your blog and it’s motivated me to really expand my fitness and health goals.

  • Patricia Acosta-Ramirez

    This was a killer, no doubt! and I added it to my favorite one of course πŸ™‚
    Completed 15 rounds in 37:50.
    The only modification was the pull ups. I did them assisted on the way up and unassisted at slow paced on the way down.

    Started with 10 minute warm up and 3-1 minute plank variations sets.
    At the end I finished with a 10 minute AMRP Zuzka Light routine as cardio and then a 10 minute sprint session doing high knees keeping body tight for 60 seconds max effort and 90 seconds slow paced for recovery.

    Awesome workout!

  • Gerri Lee Schafer

    hey Tati, finally got to this one, shoulder is almost 100 % again :)) Did it as described, 15 rounds, no mods, all pull ups from dead hang each time, in at 26:25

    • Excellent time. πŸ™‚ I need to try for 15 rounds next time.

  • TessuCroft

    Wow, great workout! I was sweating like crazy! (The warm weather helped
    me with this raining; I keep asking myself, is it raining or is it just
    me? =D) I can not believe how fast some of you guys have been with this
    routine; this took almost 45 minutes from me to complete. I did not
    modify, although I donΒ΄t have a pull-up bar, so I did instead 4 reps
    these little pullups by sitting; I used a crowbar and two chairs. Still a
    hard workout! On the last a couple of rounds I was doing one pushup at
    the time, and then I had to have a tiny break, I was so wiped out. But I
    did not give up, I was determined to not modify. =D

  • Cassidy Croskey

    I’m stupid. Obviously. Because I didn’t think this was going to be hard.
    So instead of 15 rounds, I decided to do 8 rounds with all the reps doubled. 15 rounds just didn’t sound appealing. To make it more intense, I didn’t do presses with the dive bombers and added 8 reps of handstand push ups.
    Oh. Em. Gee.
    I made it 4 rounds like that, but then I had to go back to presses with the bombers. And I couldn’t finish the 8th round…my arms were shaking too much. Stick a fork in my bicep, it’s DONE.
    Great arm workout! It covered *everything*. <3
    My time was 35:45~!

  • I started with a 10 minutes basic warm up routine. I kicked Perfect-Form-Perfect-Speed butt this time around…wow! I did 20 rounds with no modification in 58:20. Took a 5 minutes break then did a mini 12 minutes abs & cardio.

    12 minutes down count ..completed 2 rounds plus 5 reps straight leg lifts.
    -10 straight leg lifts (tried to touch by legs to pull up bar…no go.)
    – 6 knee-ups & kicks on dip station
    -12 oblique mountain climber jumps
    – 30 sumo high knees.

    Cool down and stretched for 10 minutes.

  • denise hendrickx

    Hi all!
    Finished 12 rounds and then my triceps were shaking! Nice workout Tati !Thanks a lot!

  • Gerri Lee Schafer

    15 rounds 24 minutes :)) did hindu push ups instead of dive bombers, also 5 minutes 10/20 HKS to warm up and 10 minutes of 10/20 HKS to finish off

  • Michelle_G

    ok, this was I did first 8 rounds as written above then last 7 rounds I changed exercise 2 and 4 to 3 reps each.. total time – 37:56! – Definatly some room to improve πŸ™‚

  • oberlee

    I did this again! Really great. 29:03 this time. I declined to do more cardio. I was looking for something uncomplicated, and this just happened to pop up. I’m glad it did! xoxo

  • Carmen Parara

    I am very short of time today and decided to give this workout a try anyway. Well, I only completed 10 rounds in 28.53.58. I must say that my unassisted regular grip pull-ups have improved and I am very pleased with how good I am getting, way to go for me!
    This workout was very flowy and it felt like a nice transition from one exercise to the next. I also set some intentions as to stop my mind from wondering around thoughts. I am going to do a little bit of yoga and that will be my stretch.
    Thanks so much Tati for helping me get out of my comfort zone, you are the best!