Show Me Your Strength Upper Body Workout Challenge

Jul 12, 2013 by



Hello my Sweeties,

Today I have a monster Upper Body Workout Challenge!  Get ready, because this one is going to be tough mentally even more than physically, all though physically it’s just as hard!  This was a total out of the blue inspiration for me, I wanted to do something hard and something that I don’t do often.  There is 4 exercises total, 1 of them is a combo and I timed each exercise separately.  I always recommend you guys to do the same, that way you’ll be able to tell which exercises are your strength and which is your weaknesses.


For all the Newbies to Loving Fit

If you are 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 Challenge Explanations


All I was using in this workout was 2 chairs, my Gymboss Timer and a Pull-Up bar. You can do each exercises in sets of as many as you can, just make sure you are not running through the exercises but doing each rep with awareness of the proper form.

Set your Gymboss Timer as a stopwatch, and reset it after each completion of all the reps.

  • Elevated Twisted Push-ups – 100 reps
  • Elevated Tic Tock Shoulder Presses – 100 reps
  • Squat to Pull-up and Knee-kick-ups – 50 reps
  • Jump Crab Kicks & Push-Off Combo – 50 reps ( each sequence of 3 jump crab kicks, turn to press, walk to push-up position, lower down, push-off, walk back and turn back – counts as 1 rep )


Beginners will cut all of the reps in half. I gave a couple of variations in the video so I suggest you guys pick a variation that fits your own level best.


My Time:

Elevated Twisted Push-ups – 10 min 13 sec

Elevated Tic Tock Shoulder Presses – 11 min 07 sec

Squat to Pull-up and Knee-kick-ups – 10 min 12 sec

Jump Crab Kicks & Push-Off Combo – 16 min 44 sec


Have a wonderful weekend my Lovies!



LovingFit Facebook Page  –  My Personal INSTAGRAM


Lebert Equalizer Total Body Strengthener

Related Posts


Share This

  • oberlee

    FIIIRRRSSST!!! WOOOOT! 😛 I’m so excited because today is upper body day! Yay!

    • oberlee

      Oh my gosh…I finally looked at the workout, and I don’t think I”m so excited anymore, LOL! 🙂

      • He He He, but you will be super exited once you finish it :), It felt so good yesterday to be done with it and I love the feeling of being very sore ))))

  • Since I did the push up challenge I guess there is no excuse not to do this 😉

    • I will add this to your schedule, I’ve written it before I posted this but I will add it up for Tuesday :). Since you’re fresh from the push-up challenge it will be much easier for you.

      • oberlee

        I did NOT do the push up challenge, and I could definitely tell that if I had, the push ups would’ve been easier. The funny thing was that each part (well, the first 3), I thought during them that they were definitely the hardest. NOT a “fun” routine, but a GREAT challenge, and yes, it felt good to be done. It’s funny how cocky I get when I start something like this…I always have to eat it in the end. 🙂

  • oberlee

    part 1: 11:39
    part 2: 11:39 (yes, the same as above!)
    part 3: 7:49
    part 4: 15:30

  • Gerri Lee Schafer

    that’s a whole lot of reps there little missy ;))

  • TessuCroft

    Wow, this seems to be hard. I did the pushup-challenge (I started
    with basic pushups and at the end I was doing one leg elevated pushups,
    oh yeah, I did get stronger.), but it was a few weeks ago; this week I
    finished the Abs&Core challenge, which somehow felt much tougher
    than the pushup challenge. (Ok, I´m just weaker with my core I guess.)
    So, I´m a little scared do I have the strenght to do this routine; I
    don´t even have a pullup bar. Tic-toc shoulder presses for sure, are too
    much for me. =D Maybe I could modify this a bit. Thanks Tati, for the

    I think I´ll start a little squat
    challenge of my own next week; I could not do any squats and lunges for
    about seven weeks because I had a problem with my knee. Now it´s finally
    gone, hurray, I´m so happy! =D So, I obviously lost some of my leg
    strenght during this break – of course I did other lowerbody exercises
    which did not bother my knee – and I´ve noticed that I need to get
    better with squats and lunges and stuff. I think I´ll put together a
    tiny challenge. =D

    Happy Sunday!

  • I made this one on Sunday, think the push ups challenge really works, I felt a lot of strength!
    Have to modify the pull ups on dip with a broomstick, there for in my 20 min of HIIT I made some rows with 5kilos dumbells
    9:13 (elevated, feet on my bed)
    10:18 (soooo hard! Think I was going to explode)
    4:13 (fast because it was on dip)
    14:35 (love this movements)
    Then I made 20 min of HIIT and done!!

    Thank you Tati!!

  • I’m beat! I’ve much work to do on this challenge.

    Warm up: Basic warm routine, then 5 minutes of dynamic stretches.
    1. 15:27
    2. 18:56 ( I did it with changing one leg raise instead of leg swing.)
    3. 11:42 ( 20 reps hanging on pull bar with knee kick up; 20 reps half chin up pull with knee kick up; 10 reps dip station pull up & knee kick up.)
    4. 18:40.
    Extra: Good Posture Challenge.
    10 minutes cool down & stretches; plus 5 minutes of rolling.

  • Kane

    I just finished this beast, and I must say that it makes for a great cardio/HIIT workout if you break each exercise into sets of 10, e.g,. set a timer for intervals for 1 minute each and do 10 reps a minute. Except for the last exercise, that s.o.b. will take a while! Awesome workout, Tati – I feel great!

  • Annebel Wind

    Hi Tati, wow this is a beast! I have done the first 2 combo’s. Both nog elevated, and I did regular shoulderpresses.. I am allready sore… 😀 I will finish the last 2 combo’s tomorrow.. And I really have to start the push up challenge, that will probably help a lot.. I will start as soon as i will recover from this killer.. Thanks for this great one…

  • Cassidy

    Elevated Twist Pushups (non-elevated modification) 100 reps:10:08
    Elevated Tic-Tock Shoulder Presses 100 reps: 9:34
    Squat to Pull-up Kicks 50 reps: 14:09

    Crab Kick Push-Off Combo 30 reps: 13:14

    I was really intimidated by the number of reps, so this was a little hard for me to begin, but once I got started, I found my energy pool and pushed through. 🙂 I don’t know which exercise was the hardest…goodness, they were all deadly! The last movement was a mess, though. I just didn’t have it in me to finish to fifty, so I accepted 30 reps. My arms were so dead that I couldn’t continue with good form. 😛 I did the best I possibly could with form overall, though I still found that my right side felt more fatigued than my left by the end. No matter what I did, my left just didn’t feel as tired…does that ever happen to you, Tati? I’m left-handed, so maybe that had something to do with it.

    Though I *did* end up kinking my left elbow. Bleck. D:

    I loved this workout! Thanks so much for everything you give to the world. I can’t wait to come back and do better.

  • denise hendrickx

    Just LOVED it . Well i’m proud that I finished it. The crab combo was great but harder than expected. I’m a little concerned about my night sleep because of the way that my arms feel at this moment. 🙂

  • I’m sure this is the hardest upper body routine on this site…#4 is just cruel. By the time I got to #4, I had given everything to #1- #3.

    Warm up: 3 minutes of skipping, 5 minutes boxing drills and 3 minutes of dynamic stretches
    1. 11:59
    2. 12.32
    3. 11:47
    4. 8:19 (I was only able to do 20 reps…my shoulders were barking…had nothing left in them.)

    I took a 5 minutes break then did abs: P90x Abs Ripper from youtube

    10 minutes cool down & stretches.

    • Third time…this routine still kicks my ass…#4 is still just as brutal this time as my first trial. I don’t think I’ll be increasing the reps anytime soon.
      Warm up: Basic warm up routine.
      1) 10:46
      2) 12:00
      3) 11:51
      4) 18:02
      Cool down & Stretched 10 minutes.

  • Cassidy

    Second try!

    -Elevated Twist Push-ups, nothing modified: 9:29
    -Elevated Tic-Tock Shoulder Presses: 8:54
    Squat to Pull-up Kicks: 19:10…the first increase in time. But I did the
    first thirty or so unassisted! And I really pushed the envelope on the
    first two exercises, so my arms were pretty tired at this point.
    -Crab Kick Push-Off Combo: 16:54, and I did all fifty this time! That was pure torture, geez. 😛

  • Carmen Parara

    I am about die. I knew that taking a four week break from working out to focus on my new job and schedule was not going to be good for this tuff type of upper body routine. My upper body is not too strong, although,I have seen the changes by continuing even if that means cutting the reps to half as I did but focusing on proper form. I think it was taking me 5+ Minutes to complete each part, I do not remember exactly. I did 20minutes of light cardio afterwards.

  • Olga Tihencaia

    14:47 ? ??????
    14:49 50 ??? ? ???????? ??????? ? 50 ?????? ? ??????
    07:55 ?????? ???????????? ?? ????? ? ???????? ??? ?????? 25 ???, ?? ???? ??????, ??? ? ?? ?????? ??????? ????)
    23:46 ?? ????????? ???))
    ? 10 ??? ??????? ??????