Sky High Top Workout

May 4, 2012 by

Upper Body Workout


Hi Everyone,

I have another wonderful upper body workout for you. This routine was just wonderful and I enjoyed every minute of it. On the difficulty level from 1-10 I would give it a solid 6.7, but for some of you it can be harder. At first I was going to post the full uncut workout, which took me a little over 25 minutes to do. But with the workout recap in 2 languages the video turned out to be 40 minutes, I think it was bad planning on my part. As I started exporting it I realized it was going to take 10 hours to export and then about 10 or more hours to upload it to YouTube, so I went back and edited it with the usual format.

The question that I have for you guys is this, would you like for me to make full workout videos or edited videos with more explanations? Or if you have any format suggestions that would be great as well, at the end my goal is to do what you guys want to see and your opinion is very important to me.

Now let’s workout !!! Wait… First do your warm-up!!!


Workout Explanation


Now since you’ve done your warm-up and practiced proper form of each exercise you are ready to begin! In this workout all I was using was my timer and a pair of 20 lbs dumbbells ( 10 lbs each ). This workout is a circuit training with only 4 exercises and 3 rounds total.

Set your timer as a stopwatch.

  • 2 Push-ups on dumbbells and 2 side raises Combo ( the whole thing counts as 1 rep ) – 10 reps total
  • The Sun Exercise ( please watch the workout recap part of the video for proper explanations of this exercise, because it looks deceiving on video ) – 20 reps total
  • Reversed Bomber – 20 reps total
  • Open Star Abs Exercise – 20 reps total
It took me 25 minutes and 51 seconds to complete this routine.


After this routine I also did 15 minutes of light cardio, but this time I did something a little different then skipping, a little more fun. I set my timer for 15 minutes to count down, and I did rounds of light bodyweight exercises and I kept going until the timer stopped. So it went something like this: Crab Exercise 40 reps ( this is one of my favorite exercises ), Steady and Good Form jump over a brick 10 reps, jumping jacks 20 reps. That was a nice change from skipping, cause I was really getting bored with it. But you can pick any bodyweight exercises you like :).


Have a Wonderful Weekend Guys!!!




PS – Guys, I just wanted to let you know that I’ve signed up with a different Ad network than I had before, that’s why you see all those green links all over the site.




Related Posts


Share This

  • Vivi

    Oooo. I am so excited for this workout! It looks awesome! Love the reverse dive bomber exercise. I want to do this tomorrow, but it’s a busy day for us. My daughter is performing in a ballet this weekend and we are going to watch her tomorrow. Hope I can squeeze this one in! My arms are in need of an intense workout. Thanks again (and again and again) Tatianna!

    • Vivi, you are very welcome :), I enjoyed this routine very much, I know you will enjoy it as well :).  You are gonna have so much fun tomorrow at your daughter ballet YAY!!! 

  • Kane

    Tatianna, I have a strong preference for shorter videos, those that don’t show the full workouts. This is mostly because I have a slow Internet connection, and long videos take forever to load. Also, I don’t need to see you do 3 sets of something if I can learn the proper form from watching 5 reps (and maybe hearing you say some explanation). I imagine that showing fewer sets/reps is easier for you in terms of editing/camera angles/upload time. Hope that helps!

    • Kane, thank you so much for your feed back, edited videos are much easier for me as well and they don’t take forever to upload :).

  • Thank you Carmen :), it looks like everyone likes edited videos 🙂

  • Mariasole Verdi

    hellooo! 3 things to say: 1)you are in a very beautiful shape nice curves in the right place :-), 2) this workout is great as always and you always add variety and its NEVER boring 3) i like the videos as you are doing now (not to short or long to see just the right things to learn with the right explanation. for me you are doing really great! thnk you Tatianna.
    p.s. love this beautiful garden behind you! i love wrking out in the green too!

    • Thank you Mariasole :), yes it looks like everyone likes the edited workouts.  I think we are making it permanent working out in the park, it was such a nice day 🙂

  • KirryKaatje

    Hi Tatianna. I would like edited videos with explanations, because thats what sets you apart from other ‘fitness people’ I have been watching; you’re insanely informative and you should definitely keep that up, so I’d rather have edited videos, than full workout videos that lack proper explanation, due to timepressure.

    • Thank you Kirry, I will definitely be keeping the edited format, everyone prefers it as well.  You are totally right, I’d rather take more time for the explanation and go over every single detail.

  •  ??????????, ???????! 
    ???????? ??????? ?? ???????!!!?????? ????? ????????? :))))

    P.S.: ? ?? ????? ???????? ????? ? ?????? ????? ??????????? ?????????????!!!***

    • Sdravstvujte Katenka, spasibo za feedback, ya vigu vsem toge nravyatsya korotkie video :), mne toge.

  • Guest

    Someday, I’ll be able to do push ups like youuuu ;D Loved this workout! I like checking them, even though I won’t be able to do it until Thursday next week. I’ve set a new workout routine based on your “Intermediate” plan ( I’m still a beginner for certain things (PUSH UPSSSS and most of upper body related stuff) but my lower body is much stronger. So I think I’m right in the middle between Beginner and Intermediate and just need the right planning and push to become a full Intermediate 🙂
    I’m posting it in case it’s useful for someone else 🙂 I also included the back streghtening program (, I could totally feel those week back muscles getting some action! 🙂

    I haven’t done the push ups for today yet, planning to do it this afternoon. I’m not sore anymore, and positive that I will be able to keep up with the required effort! 🙂

    Oh and, I also join the “edited videos” philosophy. It’s all advantages 🙂 You need not to prove you’re able to perform the entire workouts in excellent form 🙂 If anyone would like to know in the future, he/she just check the archive lol. I love the explanations, all your recommendations and that you keep it real 🙂

    One idea would be to explain the overall benefits of the workout and anything you’d like to tell us 🙂 (not too long so anytime one goes back to the workout, one could quickly check what to do). Then some reps of the whole exercise (like a preview of what it looks like). Then the proper form of each of them, a couple of reps more; then to the other exercise. And finally, whatever is longer to explain or tell in the final part of the video.

    Anyway, I’m happy for what you’re already providing to us, be yourself and do whatever you consider best!

    On another note, I’m longing for the nice weather to come. It’s still very chilly here!! Glad you can enjoy it in sunny FL 🙂
    Have a nice weekend!

    • jt

      Aghh first day is wrong in the pic, beginning was April 30…

    • Hi, 

      Thank you so much for sharing your feed back, every one is for edited workouts as well, so I’m keeping it.  I’ve done a couple full 10 min interval training routines and I think anything longer then 10 min begins to drag the video, thankfully I didn’t end up doing this routine in full cause it was the original idea, I’m glad I changed my mind.

  • Hi Sus, thank you for your feedback 🙂

  • Hi, thank you very much for the feedback :), I’m glad you are enjoying the workouts 🙂

  • Thank you honey, you are always so sweet 🙂

  • AlishisPhillips

    I’m with Sus.  Edited with explanations.  But you should add in a blooper reel every once in a while! 😀
    To watch a full length video then do the actual workout takes a lot of time, ya know?

    • Yes, you guys are right edited is so much better and it doesn’t take that much time to watch.  I will definitely start including bloopers when there are some funny ones, I’ve had a few funny things happen in the past and I can’t believe I didn’t save it. 

  • taltul73

    hey Tatianna, for me whats important its the workout itself and i love yours you know that. i do like to see the rounds when you editing, seeing  a bit from each round. and once in a while it can be nice to see a full rep to rep workout. 
    thank you 
    have a wonderful day. 

    • Tali how are you sweetie?  I’ve been wondering about you :).  I edit the rounds very little and I try to show the exercises from different angles, but for the most part I try to add each round the way it was shot without too many cuts.

  • Tough cookie

    Hi Tatianna,

    Personnaly, I prefer the short edited videos.  I can have a quick look at the exercises and then begin my workout.

    Enjoy your day!

    • Thank you for the feedback Touch Cookie, everyone likes the edited version as well and I do too :), the edited one’s are the keepers 🙂

  • HC

    I had workout gloves to do the dumbbell pushups this time and they did make a big difference. 🙂 
    I also had a question about the abs exercise. In the video it looks like you are keeping your feet off the ground the whole time – I found I wasn’t able to hold my feet up the whole time, but the beginner variation felt too easy. Is it ok to rest your feet on the ground between reps?

    • Hi HC, 

      Sure you can definitely rest your feet but make sure if feels intense or you can hold one of your feet up and the other on the floor.

  • Hi Tati,
    This routine looks awesome!
    But, as you said…  No upper body for me this week! 🙂  I’m with the push up challenge! 😉
    I just wanted to say that I love the format video you use for your intense routines for upper and lower body, the short edited videos with the explanations is just awesome, we get the picture of the whole routine at the beginning and then the recap with proper form and variations.  But, I must confess that I loved alot the uncut ab video of 6 minutes you did,  and I did it while watching the video.
    So, if in the future you are making another ab routine of 5 –  6 mins, that we can add at the end of the intense workout, it’d be nice in my opinion to keep it full! 🙂 
    All the best!!

    • Hi Eli, that’s right no upper body for you this week, just focus on your push-ups.  I totally need to make another uncut abs routine, definitely gonna try to make one this week, we are shooting another upper body on Wednesday and gonna try to shoot another abs one on Thursday 🙂

  • ltwin

    Privet Tati ;)I did this one yesterday evening.. and today I’m totally feeling it in my chest and arms.I also did your little cardio session of 15 minutes at the end (crabs, jump overs and jumping jacks). It’s a great substitution for skipping.. I was sweating like crazy and loooooooved it!!!
    Tanks again and again and again 😉
    privetiki iz germanii

    • Spasibo bolshoe Lilija 🙂 🙂 :), glad you had a fun workout!

      Obnimau mnogo raz )

  • Hi Petra, 

    Glad you got stronger!!! Keep working at it from now you will only get better and better.  You have to switch the position of your bombers and adjust it, you shouldn’t feel any pressure in your back, if you do then open your legs wider and see it that helps. 

  • Hi there Welcome to Loving Fit 🙂

    Let me know if you have any questions 🙂

    • 1Ivana

      Hi..well I came back as I said I would..I just did this workout and it was very nice.. I finished it in 22:50..and your explanation of the workout was very helpful, I was really paying attention to my form and breading…
      I will most definitely come back…maybe tomorrow…

      p.s. since I discovered your blog I am spending lot of time going through posts and workouts and I am loving it…:)

      • Kate_CZ

        So how is your breading going? 😉

        • 1Ivana

          haha…still alive…:)

      • Ivana, I’m am happy to be helpful 🙂

  • You guys are all workout machines around here, I so need to catch up with all of you 🙂

  • You are always so kind to me 🙂

  • Just did this workout–great one!  I was inspired to do this because I saw that you were outside for this, and today my boyfriend and I decided to drive to a really beautiful local park overlooking the bay to work out.  So I did this with my 2 10lb dumbbells.  I really loved the first exercise.  The dive bombers were helllllaaaahhh hard by the third round.  And those sun worshippers–I don’t know what I did, but it kind of gave me a headache.  Maybe I held my breath too much or something, but I also felt some nerve-pinching going on.  After looking at my time for rounds 1 nad 2 I thought I was going to come in at 20 min but nooooo.  26:53.  Finished off with abs and cardio and I feel fantastic.  Thanks again!  Loving your workouts.  🙂

    • Thank you Kendra :), it makes me so happy to know that others are enjoying my workouts. Lately when I wake up in the morning and check the site and all of you guys are working out with me I get all teary eyed. 

      • Aw!  Well, we love working out with you, and it just goes to show that if you put yourself out there for the joy and passion of it, you’ll attract more to you who are passionate as well.  🙂  Have a great weekend!

  • ltwin

    23:04 minutes for me this time! I’m getting stronger with my PushUps..but still having problems with DiveBombers…they are soooo hard for me..don’t know, if I’m doing something wrong..
    but still an amazing workout… and the cardio was making me sweat like crazy!
    Thanks for this one also Tatianna!
    Lots of kisses and hugs

    • Thank you for sharing my dear kisses :))

  • Kalin

    Completed! 25:45 but I was using 8# weights since those are the only ones I own. If I were using 10#, I’m certain I would have taken at least a few minutes longer! I’ve been doing a lot of your upper body/core workouts. I just found out that my knee problem is the result of my lifelong scoliosis. After seeing doctors and acupuncturists, it took one exceptional chiropractor to figure this out for me! I love holistic medicine. A “knee specialist” would never have made this kind of progress with me.

    Thank you for another stellar workout. The sun exercise was unexpectedly amazing for me – a great combo of bodyweight strengthening and stretching, which is exactly what I need right now. Gonna incorporate those into my daily routine! Made me focus on posture too. And it was perfectly placed in between its brutal cousins! lol

    Off to do some low key, no impact strengthening exercises for the lower body now. I can’t wait to do the more fun stuff with all of you again. Have a beautiful day Tatianna and everyone!

    • Kalin

      Just want to clarify- by “more fun stuff” I just mean all the combos that include jumps and squats! But your workouts, no matter what parts they’re focusing on, are ALWAYS fun, challenging, and no BS, which I love so much!!

    • Yes I love holistic approach as well, I don’t go to regular doctors anymore. I am glad you like my workouts 🙂

  • I actually did this on August 24, just didn’t have the time to post.
    Warm up: 10mins; Dynamic Stretching: 5 mins; 2 sets x 1min plank tuck knee. I completed the 3 rounds (8lb dumbbells for #1) in 27:45. I needed to concentrate on the Reverse Bomber, my back and hips let me know when my form was bad on this. My cardio was Sun Kissed Abs & Core.

  • 33:43 minutes for me! I’m not doing cardio cause I’m starting spliting routines and I’m dead, I’ll take a walk after work and that’s it. My arms and shoulders are on fire!!!!!! ;D

  • sus

    I did this fabulous workout again this morning. I did intuitive interval timing with it this time. Here are my times. I didn’t really rest much during each exercise and when I did rest that time is included in the next exercise.

    2push up,2side raise combo: 4.12, 4.19, 3.22…used 8lb dumbbells and did from knees 3rd round
    The sun exercise: 1.47, 1.44, 1.57
    Reverse bomber: 2.22, 2.11, 2.08… Did fist couple reps regular each round, rest beginner form
    Open star abs exercise: 1.45, 1.12, 1.06…first round regular, second round regular and beginner and third round beginner

    Thanks for these wonderful workouts Tatitat!

  • Hey Tati:)

    I think the formats of your videos are just PERFECT the way they are. I usually watch the workout the day before I’m doing it, so I can picture myself doing all the moves (weird, I know, but it works for me) and I watch the recap while I’m getting ready the next morning, because it pumps me up to get going:)

    Just thought I’d share lol


  • Evaleen

    Hehe, that push-up program is what I went through again just last week, to retrain myself after losing some strength… so today was the first upper body routine in a while. Well I used the 10lb dumbbells, but turned them inward somewhat for the PU’s, as that diagonal grip made it easier. I also failed midway (pushing up) about four times, but quickly rescued those reps from my knees. Everything else stayed the same, though I could’ve done better with the side bends… even trying my best to concentrate, the move still feels kinda awkward to me. Actually, all four of the exercises contributed to some back pain, but constant form adjustment and small breaks got me through it pretty well I think. It felt really good for the most part though, very enjoyable routine 🙂 I think I did it once before actually, can’t quite recall.

    I finished a few seconds short of 28 min, though this was in an air-conditioned room, so… kinda of a cheat there. :p Added about 15 minutes afterward of jump rope jacks and reverse push-ups, for cardio and to get some pull work in there. Felt like a good day! 🙂

  • Cassidy Croskey

    That was a lot harder than it looked. My shoulders are angry at me for underestimating this one. 😛 My time was 27:30. I think I’m going to polish it off with a little cardio.

  • Cassidy

    30:49, even though I didn’t take any long breaks. I moved through everything carefully, especially on the bombers, because I felt particularly strict about form today. This was perfect; I didn’t sleep well and don’t have all my strength, so this was just the right amount of challenge for today. ^^