Bodyweight Madness Workout

Aug 26, 2012 by

Full Body Workout


Hello My Lovie-Dovies!!!

I am back with some Madness, yep a full body bodyweight only workout! Next week we will be back to the split routines schedule. I always seem to surpass my self, cause this workout was insane, and it took me quite a while to finish it. I will share my time with you but not right away, cause I don’t want to scare you off.

Since this is a bodyweight only routine, your form needs to be absolutely perfect. It will be quite hard to do in some of the exercises so if you feel you are losing your form, take 10-15 sec break, or more if you have to. When you resume, make sure your form is perfect!

I knew this was gonna be a killer so I am saving my last day ( this week ) of the “Sharper Abs Challenge” until tomorrow.  Make sure to do a good warm-up,  trust me this workouts requires a very very good warm-up, especially your knees and your back.


Workout Explanation

All you need in this workout is your Gymboss timer, your ” Let’s get It Done Attitude! and of course your own body.  This is a circuit of 8 exercises, lot’s of reps but only one round.  I personally felt like every exercise in this routine was like a mini workout alone.
Set your timer as a stopwatch.

One Round Of The Following 

  • Surfee & 2 Kick Backs – 30 reps
  • One Leg Squat & Back Lunge Kick Up – 50 Reps ( Switch sides every 2 reps )
  • One Leg Shoulder Press & Bomber Combo – 20 reps ( both count as one rep )
  • Side Lunge Kick Up – 25 reps per side
  • Dynamic Twisting Push-ups – 30 reps
  • Low Side Step & Twist – 60 reps
  • Double Bridge – 60 reps ( each bridge is 1 rep )
  • Toe Lift & Sun Combo – 50 reps


Complete beginners will do half of all the reps.


After this I did Full Body Stretching 🙂

Have fun training and have a wonderful weekend!



PS – My this week’s article for ” How To Reduce Cellulite With Running

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  • gymlafrance

    Quelle alternative à:”one leg squat” conseilleriez vous?. merci.

    • Vous pouvez choisissez la moitié squat d’une jambe, ne pas faire tout le chemin, juste à mi-chemin.

  • Vivi

    I would love to do it today but my shoulders are so sore today with yesterday workout I did !! 🙁
    I gonna try or I will choose a lower one???

    • Vivi

      I can’t wait o to this one so I did it even if the combo pike press-dive bombers was a pure torture for my sore shoulders !!!!! I had to have few break in this combo for my shoulders. To let them crying :’-(
      My time is 22.07 min with these breaks so I could beat my time another time !!!
      Thanks tati for this great one AGAIN !!

    • I think you should just choose lower body if your shoulders are hurting, cause it may be too much.

  • taltul73

    im afraid… very afraid…hehehehe will do it later today…..

  • I am very afraid too of this one too! – this looks bruuuuutal Tati!!!!!! You looked totally wiped out at the end of this one haha!!! What on earth are the rest of us mortals going to look like 😛 Shame I worked out already today otherwise I would have done this one…tomorrow it is 😀

    ps: totally loving the barefoot workouts too 🙂

    • i just had to do this workout even though I did 50 mins of pilates earlier! 35 minutes this took me. Still doing pushups and bombers on my knees but can feel the strength building! Definitely going to do this one again in 2 weeks time!

      • I can see that most people finished this one in about similar time, some finished at 28 min and Kate finished in 15, she must be a superwoman.

    • I was wiped out after this one, I had to stop and wipe the sweat off my face cause I was pouring everywhere.

  • I can’t do this for other six weeks 🙁 It looks intense, maybe I should have a smile on my face 🙂 hehehe.
    Be careful doing burpees barefoot, I almost broke my big toe doing the same thing.

    • OMG careful with your toes :), Im gonna get me some Vibram’s but not to shoot videos just when I workout by my self 🙂

      • oh hee hee…I ran into that problem too, even with Vibrams. You gotta watch your toes. It was very sore.

  • Kate_CZ

    True Madneeeeess! 😉
    It should have been my rest day today. But this looked so tempting that I couldn´t resist. I thought that the worst would be the one leg squat thing, but surprisingly this one went pretty well and fast. And I was nicely surprised that I was able to do them all unassisted. It was the first and third exercise that killed me! But I really liked and enjoyed the kick backs in PU position – after first three reps I was like “jeeeej, this is super fun, jeeeej!” and only after ten reps I was cursing it 😉 I did everything in a proper form, only for the dive bombers I put my legs wider apart. I had to take many breaks there…
    My time – 35:46 and there is lot of space for improvement 😉
    Tatianna you always put a brilliant workout together! Thank you very much!!!

    • I’m glad you had fun Kate!

      Yes I specifically did one leg squats this way, cause if you do too many in a row on one leg, it’s will take a while to finish but 2 reps at a time was quite perfect. This is a very sneaky routine, cause today I feel incredibly sore, I didn’t even think I was gonna be this sore today.

  • It was 39 minutes 14 sec 🙂

  • Don’t worry you will get back into it, with one leg squats you can just do them half way, this is always easier.

  • Christian

    You looked really wiped out at the end . This is gone be my WO for tomorrow!
    Have a wonderful Sunday dear!

  • Wooohooo! This workout looks freak’in amazing! I am going to have to wait 2-3 days though since I noticed the past week I just haven’t had the zip I normally have when doing my workouts. When looking through my workout book I noticed I really haven’t taken two consecutive days off in a row for some time now and I think it’s catching up with me. I admire you Tatianna for being able to practice such smart training and taking the proper time off to heal and recuperate. I want to follow your smart advice, but struggle from guilt and fear. I am going to try my very hardest to take the next three days off. I am just going to tell myself my reward will be not only this workout but being able to complete this workout strong verses feeling gassed. thanks for all your wonderful advice and reminders to train smart and safe:)

    • Don’t worry about it too much, with time you will learn more what your body needs.

  • Yesterday I said that shoulders were suffering during this wo… today i feel my back so sore.. 😀 oh my… 🙂 but Saturdays workout from old BR helped me to feel more sore today 😀 two days in a row with push ups 😀 … today rest day or just two times of ABS challenge to warm up the body in the evening…

    i wanna complain about the weather..its getting colder here in Scotland UK… but colder in that way that i need to wear my woolen socks… eh .i hate to feel cold in my bones… i always have arms and legs cold…

    • OMG I wish I could say its getting colder here, but still hot as hell. I want cold weather now!!!

  • Rmary69

    Just did it!!!!! I feel so energized!!! it was tough but you feel so goo afterwards!!!! my time: 36:23. I had to stop a bit!! lol… great workout Tati!! you are the best!!


    • Your time is close to mine, I feel totally good about it 🙂

  • Kate_CZ

    It´s not about quality, it´s about speed!
    I did it under 15 minutes!
    (don´t care about the intro salut. It was ment to be shared with my two friends in private but than I decided I´d stop being shy and go out on a limb).

    • MariaBjørgJepsen

      Perfect form, Kate!!! I am so very impressed 🙂 You look like a true pro! Your body looks incredibly fit, strong and tight, NICE job!!!
      Love, Maria

      • Kate_CZ

        Thank you Maria! I´m looking forward to read your experience with this workout tomorrow. I bet you will do it under 20 minutes 😉

        • MariaBjørgJepsen

          Noooo, it’s not human to do it under 20 min., haha 🙂 Tatianna made me focus much more on performing with proper form, instead of only having speed in my mind, I really enjoy how much more effective the exercises feel, when I do them slower and more controlled. When I FEEL the right muscles working – awesome! I am greatly impressed with your legs, so defined muscles and beautifully shaped. Do you run as well? Or how much do you incorporate cardio in your workout schedule. I am very curious. You’ve done a terrific job working on that hot body!
          Much love, Maria
          P.s. I have to ask: are you a certified personal trainer? 🙂

          • Kate_CZ

            I know it´s not human to do it under 20 minutes. But I was persuaded you are not a human 😉
            Not even a bit of a certified trainer in me 😉 I´m just a fanatic.
            I started with running aproximately 3 years ago when I wanted to lose some weight. It worked immediately. But after a month I was back in my skin and stopped with regular (3 times a week) running. I have never found a way how to enjoy it. So now I run only very occasionaly (my 6km circle). And with these regular workouts I´m not getting any worth (but neither better)… But I love cycling. I ride my bike every day to the work and back. And my summer holidays usually include some (more hardcore) cycling too and lots of mountaineering with a heavy backpack. And during winter I love alpine skiing (the one when you go down only what you went up with your own power) and that is the biggest massacre for tights I would say 😉
            Thank you for your interest, sweet Maria!

          • MariaBjørgJepsen

            Thank YOU for replying 🙂 I felt the same about running, when I was a runner 3 years ago. I stopped enjoying it. Like you, I love, love, LOVE cycling and I ride my heavy “granny” bike most places I go. My sport model got stolen, so I started loving the old-lady-shopping-model, haha 🙂

          • Kate_CZ

            Cyling RULEZ! and old-lady-shopping-model bikes even more! 😉

          • Yes I am certified, but I only got a certified for my own knowledge.

          • MariaBjørgJepsen

            Thanks Tati, but I ment if Kate is also certified 🙂

    • tee_w

      that was AWESOME!

      • Kate_CZ

        Thank you, tee!

        • tee_w

          the music was just perfect too!

    • That is super cool!!! I feel so honored that you recorded my workout and shared it with us all!!

      Thank you Kate!

      And I loved the music by the way!

      • Kate_CZ

        It was my way of expression of gratitude for such great workouts!

    • jojoherz

      I was a little confused how anyone could do this in 15 minutes haha! 😀 li like your choice of music as well, especially the german national anthem at the end.^^ and i love your legs, you have a perfect body!

      • Kate_CZ

        I´m glad that someone pointed out my brilliant joke about time! ;D
        German national anthem? I believe it is and anthem of EU, isn´t it? I mean the Ode an die Freude not the whole Ninth Symphony…
        Are you from Germany? Iche spreche Deutsch ein bisschen auch 😉

    • Kudos on the pistols. Glad that you left the intro in…it goes with the vibe of the video.

      • Kate_CZ

        You think so? Then I´m happy 😉 Next time I might left also the ending in, hehe 😉

    • What a great video!!
      Such an inspiration 🙂
      The music selection was the best.

      • Kate_CZ

        Agreed on the music! 😉 and also it was long enough to cover the whole video 😉

    • Kate_CZ

      Thank you everyone for the positive feedback. I was actually a bit insecure and afraid of some comments, but you are all very diplomatic and kind, hehe. Thank you 😉

      • Gerri Lee Schafer

        absolutely a lovely video….very inspiring to watch

        • Kate_CZ

          Thank you, Gerri Lee!

      • Kate we are all very loving here :), I thought your video was super great!

    • midimidi

      way to go you did awesome on the pistols!

      • Kate_CZ

        Thank you, Midimidi! I normally hate pistols but sets of two with a back lunge were surprisingly easier than I expected. On the other hand shoulder presses + bombers were harder 😉

    • Esal1

      wow! Just saw this Kate, what an amazing vid! Huge props and it would not have been the same without the salut!

      • Kate_CZ

        Thank you, Ethan! People working out so hard like you are a big motivation for me. Therefore I feel honoured when you think it was ok.

    • Chris Lee

      way to go kate! loved it! grrrrr!

      • Kate_CZ

        Thank you, Sir!

  • huge “thank u” for another equipment free workout, very helpful during trips 🙂

    • You’re very welcome Tatyana 🙂

  • Christian

    I did it this morning, it was indeed MADNESS. Took me 44.37 Min (with assisted one leg squat)

    • YaY!!! Great time, looks like you had a pretty good form as well!

  • One of your best routines!!!! Thank you four such great creativeness!

  • MariaBjørgJepsen

    I can’t wait to try it tomorrow morning 😀

  • Naomi

    I am saving this very exciting workout for the weekend! Reading the comments here I understand it is HARD! (Loving it!!!) I will do my upper body tomorrow, but I will take Wed-Sat off because I’ll be on travel. I have been on the advanced plan since about July 20th, so it’s time for a little break. I will also be saving my last day of the Abs Challenge until Sunday – hope that is okay! I’m gonna miss that challenge…

  • Katerina Gjorgievska

    WOW, 44 minutes and 51 second. The first two exercises seemed to last forever. I can’t do a full one leg squat but I feel like my form on the half one leg squat is getting better. I loved the last exercise, the movement was so graceful 🙂 I’m not going to lie, I wish a was faster, but my form was pretty god – so I’ll settle for that 😉
    Thank you Tati, another master-peace of a workout!

    • Glad you kept good form, that’s why we took a while to finish cause we had good form 🙂

  • Evaleen

    It’s nice to see you work out barefoot, so graceful. 🙂

    Hope I’ll be up to trying this workout in a few days, and Barefoot Burn too… been having to create my own routines lately to work around different pains (lately it’s been my hips bothering me again). But if it took yourself Tati near 40 min to finish it… damn, I’ll be at it for an hour+!!! Ha, I’m scared already. :p

    • daybelis garcia

      It was awesome…. I really focused on form and took 38 minutes hence I modified the one leg squats(half).tati never fails at delivering great moves. My arms and thighs were on fire lol good luck.

      • Evaleen

        Thanks, cause I’m gonna need that luck. xD Hope I won’t be ‘too’ sore though, I don’t like not being able to move the next day lol.

        • You’re funny girl :), you can definitely still move the next day, but your movement’s will be something of a lizard LOL, a very graceful lizard 🙂

      • :)))))

    • Yes I’m keeping the barefoot thing, at least in some videos I just love it, so free and light I feel

      • Evaleen

        Cool. 🙂 And know what you mean– I rarely wear shoes for a workout cause they feel clunky and tend to slow me down.

        I do think though that it can be a little risky for the ankles, on a move like jumping into a side plank or your oblique climbers (basically, the ankle might bend inward too sharply, like what happens with a sprain).

        I still do those jumpy moves without the support of shoes, but with caution. 🙂

        • I even feel better during my jumps, I can’t believe I’ve waited this long to workout barefoot, now I can’t get those shoes on at all.

  • Elena Kozlovsky

    I really enjoyed this one. Each mini combo was a challenge, especially the ones working the upper body, as this is my weak spot for now. I will definitely feel it tomorrow…. It is my running day tommorow, so hopefully I will be ready for my two split routines on Wednesday and Thursday this week. Thank you, Tanya! PS the abs challenge is coming along nicely too

    • Hey girl, that’s what I though about this workout as well, it was like a mini workout within a workout. It totally gave me an idea for the next week’s workout. It’s gonna be another cool switch up for us :).

      • daybelis garcia

        Tati it left me so sore lol, didn’t expect that yet miss Daybelis completed another one of your full body routines today and tomorrow will be my day off and first day back at college:)

        • Yes this workout was quite sneaky, I felt it the most the next day.

  • Pretty fast!

  • MariaBjørgJepsen

    25:10 min. for me – BUT!!! I couldn’t jump around and make noise, so I had to modify the first combo. I did 15 Low Twist Squats followed by 15 Kick Backs (both legs = 1 rep) and repeated it once more. For combo no. 2 = I can’t perform full 1-Leg Squats (yet!) so I did them ½ way down or as low as I could. But I still enjoyed the workout, and my oh my, SOOOO much sweat, haha. I followed with “Sunkissed Abs & Core” in = 08:14 min. Thank you, Tati.
    Love, Maria

    • Thank you so much for sharing Maria 🙂

      • MariaBjørgJepsen

        Always, Tati! I am so in love with your postive supporting blog 🙂

        Unfortunately, I am having a surgery on my cervix today, which forces me to “take it easy” and rest for 3 weeks. I hate to even think of it, since I’m normally active every single day. I am not even allowed to take a short run or ride my beloved bicycle. Plus I am really scared and nervous. But I have to stay positive and look forward to train with you again. Positivity is just my whole being, so I can’t let fear and worries let me down. I will follow you here daily while I recover!!!<3 Maria

        • tee_w

          love ya maria, best wishes for a successful surgery and quick recovery!

          • MariaBjørgJepsen

            Aww, thank you so much, dearest Tee!!! I love you too, as my always-positive-supporter through our Bodyrock days and now. I feel very very blessed 🙂

        • Happy thoughts coming your way Maria – hope all goes well 🙂

          • MariaBjørgJepsen

            Thank you, Zarinda!!! it really means the world to have your sweet support!

        • Gerri Lee Schafer

          speedy recovery Maria….I’m sure all will go well

        • Kate_CZ

          Don´t be scared or nervous! Nothing can beat you! Relax and take it as it is. It must be done, so try to take the rest time as a part of your long life and enjoy it. Don´t worry about not working out. I was in the same situation many times in my life and it always runs like a water and you´ll be very soon back strong as always. We´ll be waiting here ready to support you. Stay strong and don´t be afraid of anything! I´ll do some burpees right now to send you some positive vibes!

          • MariaBjørgJepsen

            Kate, your supportive words really make me feel safe and more relaxed – thank you!!! You are right, a few weeks off is not the end of the world. I should know that 🙂 The surgery went perfectly well yesterday, so now I just have to let myself rest completely the next 3 days. Then I can start walking around again. Long walks are way better than nothing! I will listen to your advice and try to avoid fear and worries. I am strong in my mind and body, and I will never let anything beat me!!!!

          • Gerri Lee Schafer

            sending smiles and hugs your way Maria….chin up, you will come through this stronger in mind and ready to take charge of your training again….glad all went well for you………<3 Gerri Lee

          • MariaBjørgJepsen

            I feel so blessed I have you <3

  • jojoherz

    loved the workout! thank you so much tati. 🙂 took me 41 minutes, with half pistols and i also modified the first exercise to tricep (close “grip”) Push ups on my knees, but the kick backs on the toes (well one toe ^^), which was a good compromise of beginner and advanced version for me, because i couldn’t stay low on the push ups without dropping my hips. other than that i love your surfees!! also the name, hehe

    • Yes I thought the name was quite funny ” Surfees ” 🙂

  • Kate_CZ

    Thank you!

  • midimidi

    oh my! just finished this beast! i haven’t worked out since friday because I was traveling to FL. It took me 34 minutes no modifications except a little help up on those pistols. i did do a few with out any help yay! yesterday I did do the ab challenge. I love it so much and it is something i think i may keep doing! glad to come back with a hard workout like this one!

  • I am behind on your new workouts because many of them are full body and I’ve been enjoying split routines. 🙁 Maybe one week I should do something different and do all full body routines.

    But I wanted to write because you look so beautiful in the still that’s on the video. I love the stills where we see both of your eyes. 🙂

    Tomorrow more Evil Abs, a lower body (looking at Sunshine Pop and Bangarang) and probably a hike with a friend.

    • Hey girlie :),

      We are filming new lower body tomorrow and upper body on Friday :), I switched it up a little as always so it should be really fun 🙂

  • Thank you so much Isa 🙂

  • Chris Lee

    great workout! took me about 36 minutes, but i went really slow and tried to do it just like you did. i can’t do pistols without excruciating knee pain, so i did fwd/bwd lunge w/kickup instead. loved the toe lift/sun combo!

    • Yep, it’s close to my time, it took me 39 minutes. It is so hot here that sometimes it takes me longer to finish my workouts cause I have to wipe off a lot, drives me nuts.

  • Just finished this workout!! it was very intense, the exercise i suffered in the most was the dynamic twisting push up, i looked like a tomato and since i was alone at home i swore alot! 😀

    It took me 34:38 min. Each exercise took me the following:

    1. 6:26
    2. 7:56 , I went all the way down but with chair support
    3. 3:18
    4. 2:26 legs and butt burned!!
    5. 5:17
    6. 3:01
    7. 3:21
    8. 2:29

    Bodyweight workouts are my fave!! thanks Tati!

  • Naomi

    I have been enjoying my 4-day break tremendously that included seeing Coldplay live and gorging myself with delicious food! I started with the very last day of the Abs Challenge. I can now do the leg lifts and the last hold without a break between them and the plank is pretty easy. Abs are feeling hard underneath my belly fat 🙂 Then Bodyweight Madness. Madness, indeed… My triceps felt so weak during the 5 first surfee & kickbacks and I sweated a ton during those one-legged squats. I had to give myself a little speech to continue with the workout. The double bridge burned my butt off and the last combo I am still feeling in the back and shoulders. Total time 34:42.

  • yboog

    Good afternoon and I hope everyone is enjoying their Sunday!

    I did this baby today with a 6 minute 10/30×9 skipping warm up and a brisk 10 min walk cool down:

    The first thing I noticed was that after 6 days of no aerobic activity (took 6 days off to catch up with work and…my life), I
    had a horrible time coping with my breathing! I mean I literally had to
    stop 4 times and just breathe because I felt dizzy and scared out of

    I did not freak out cause I knew I just had to stop and catch it.

    Here are my modifications:

    For the surfee + 2 kickbacks I had to get on my knees after only 7
    regular. So I went down and did the kickbacks just fine but got on my
    knees to come back up.

    1/2 one leg squats

    1leg shoulder press+bomber, I got on my knees for the “out draw” of the bomber but was able but to draw in just fine.

    toe lift was an evil lil finisher and I found myself resting 2 times for a couple of seconds.

    This was very hard for me on my first day back. I managed to keep
    myself from getting frustrated by the fact that I needed to rest and
    modify so much, but I stuck with it, focused on my form and had a kick
    ass w/o! Soon I will do a thorough 1hour yoga <3

    Thank you! Lookin forward to catching up with all the new routines!

  • Gwyneth

    So very hard. I’m not sure what is going on with me, but I struggled to get through every exercise. The hardest were the combos with the push ups in them, but nothing came easy. I haven’t been overtraining and I even took an extra day of rest last week. I made it through this in 33:01. I did 500 hundred fast skips before and after. I know this workout wasn’t meant to be easy, but I generally don’t suck wind so much with my workouts.

  • Andrea Campbell

    This is the first one of your workouts I’ve ever done. I usually bodyrock or ZWOW but i found this so intimidating to look at! I managed it in 17:04 somehow! I think I’m definitely converted, you’re so strong, I’d love to be as strong as you. Thanks for being such a breath of fresh air!

    • Thank you Andrea!

      I’m glad you enjoyed the workout!

  • Oh I remember this one was very very hard, at first you would think, ah it’s bodyweight how hard can it be, but it was!

  • oceansoul

    Just did this one for the second time, it was not a bit easier than last week ^^ Thank you Tati this is one of my favs, I actually feel a bit dizzy afterwards, but so proud I did not give up. Last week the pain in my butt muscles lasted a record for 3 days, I hope for the same experience this week again 😉

  • Leverlock_25

    33 mins on the dot.
    Whew, this one was off to a verrrry slow start, then picked up quickly.
    Thank you! 🙂

  • Skippie22

    Hahahaha oh Tatianna…
    I just love how you will describe a workout as, “Ok…THIS one’s really hard…” — !!!!! They are ALLLL hard! 😀 😀 😀
    I did Sharper Abs Challenge *before* this workout with 3 Rounds: 1 min. Plank with hands on ball, feet on windowsill, marching; 10 Straight Leg Lifts and 10-sec hold; 10 Side-to-Side Straight Leg Lifts and 10-sec hold. I kinda wished I hadn’t because I was pretty pooped before starting this MONSTER!
    It took me 32:36 and I kind of cried a little because I did FULL One Leg Squats in my “glove shoes” — I have the Merrell “Pacesetters” — instead of my full-cushion trainers (I’ve never been able to do that before!! Someone commented that the back-lunge-kick in between really helps, and it DOES and I was so happy I cried!). 😀
    Jeepers. My dog is going to have to pull me in a wagon for his walk today…because OOOOF!!
    ~~~Love to all of you and Thank You for pushing me above and beyond my max Tatianna…I’m SO HAPPY! 😀 ~~

  • I’m doing full body routine this week. My schedule is kinda crazy… travelling 6 hours back and forth the next 2 days.
    10 mins warm up; 3 mins dynamic stretch; 3x 1min plank.
    I so much enjoyed this full body routine, it took 38:59 for me to complete. I replaced the one leg squat with half one leg squat; and did the last 10 Dynamic twisting push up on my knees. I’m still struggle with the dive bombers when I don’t use momentum to come back up ( this took longer for me).
    I added 20 knee raises and 10 leg raises on my dip station after the routine.
    Cooldown/Stretching for 10 minutes.

  • fayechen

    Ok, I almost died!
    I had to split it in 2 because I was almost dying after just 10 surfees xD I also didn’t stop my time, but it needed a long time haha

  • busabiytch

    I did this workout last night in 34:38.This workout was brutal, but in the best way possible! I only did 25 reps total of the one legged squat. I really need to work on those!

  • JB

    33 min, 44 sec. And I felt every minute of it!!! At one point I am positive I was crying lol
    Modified as needed and took breaks when needed also. I had to do the one leg half squat and held on to something. I really need to put in the time and learn to do a pistol correctly so maybe that will be a goal of mine for 2013.
    Thanks Tati for this great workout!

  • This was my workout for today. One of the best bodyweight workouts.

  • Did this today! Great bodyweight burn, especially in the upper body. Holy moly, those push ups, I don’t think would normally be so hard, but after the dive bombers they were brutal. The one leg squat…okay, so my left knee has a little trouble, mostly caused by alignment as a result of my stiff ankle. So when I go down all the way it makes a million cracking noises. I warmed up my knees, but that cracking never goes away. 🙁 It doesn’t hurt though…but I hope I didn’t just give myself arthritis in 40 years.

    I did a warm up specifically to loosen up that ankle, and after I did the bonus from Chic Chick–the alternating pulsing back lunges. Then I did a little abs, but now I’m DOOONE! 36:48 for me. The toe lifts look so easy but they are NOT! 😀

  • This is what I needed it today A full bodyweight workout. My time for this killer workout was 28 minutes of hard sweat. I feel so strong and happy after doing your workouts.

  • Jeanne

    That was a big burn for my shoulders! I did some modifications: half one leg squat for starters (since I still can’t do full ones) and regular push-ups to side plank instead of dynamic push-ups. The first exercise was the worst, and I was so happy to be done with it!
    Now my shoulders are still hurting, calf muscles are screaming and I am just happy to have a week of rest.. Last week (my 7th workout week) I got sick… then got some infection.. and started to think that maybe I overtrained and my body is just stressed and vulnerable. So, I will take a week off and see how it goes. Hoping to be healthy again then because I am going to the US in 2,5 weeks!!!

  • denisehendrickx

    29 minutes !!! Have to mention that i trade the pistols for jump lunges with a kick . I’m going to stick with the whole body routines and real time cardio bc my body feels way better with these routines than with the splits. My muscles don’t bare the long term tension . Don’t know why. Anyway this wo was more than amazing so I thank you so amazingly !!!

  • doctorzombie

    This was my workout for today! Awesome and one of my favorites! It goes by so fast

  • tasmin24

    Hi, I’ve had trouble with getting the body i want for a few years now, i’ve tried all sorts of drastic things in the past and realized they’re all rubbish and now i just want to be healthy! My diet is good but i feel like I’m maybe letting myself down on the exercise front. At the moment I am home from uni and so I cycle to work at least 3 days a week 30 minutes there and 30 mins back. I also try to do a bit of muscle workouts but I’m not sure what i really need to be doing?! I essentially want a flat/toned stomach not a six pack but how would I go about acheiving this? 🙂 x

  • denisehendrickx

    Second time that I did this goldie. The low side steps were so mean:-)

  • This is a great full body routine…fab!
    Warm up: 50HK-25JJ; 50SSS_25JJ; 50RS-25JJ; 15 Wall PU’s; 15 Punches; 15 PU’s on Knees and 15 Jabs plus 5 minutes of dynamic stretches.

    I completed this in 32:32, I did half one leg squats instead of the real deal. I’m still not able to do this exercise, but I notice my half squat is getting lower. I did my cardio straight after without taking a break, it was about 9 minutes long. I need a break after the cardio, so went for a 5 minutes walk about before my stretching. Stretching was for 15 minutes.

  • My third time doing this routine…so, I kicked it up a notch with increase in reps.

    Warm up: Basic warm up routine.

    I completed this in 45:54.
    1.Surfee & 2 Kick Backs – 40 reps
    2.One Leg Squat & Back Lunge Kick Up – 60 Reps (I did half one leg squats & back lunge kick up)
    3.One Leg Shoulder Press & Bomber Combo – 30 reps ( both count as one rep )
    4.Side Lunge Kick Up – 35 reps per side
    5.Dynamic Twisting Push-ups – 40 reps
    6. Low Side Step & Twist – 80 reps
    7.Double Bridge – 80 reps ( each bridge is 1 rep )
    Toe Lift & Sun Combo – 60 reps

    Cardio.: 10 sec / 25 sec for 16 rounds..
    1. High knees jump rope
    2. Plank jumps (from elbow plank position…jump to side, jump back to middle, jump to other side)

    Cool down & Stretching: 10 minutes

    • I think this is my most repeated routine on this site…4th time.

      Warm up: 50HK-25JJ; 50SSS-25JJ; 50RS-25JJ; 15 Wall PU’s; 15 Punches plus 5 minutes of dynamic stretches.

      It took me 47:27 …my pistols were more lower this time
      1.Surfee & 2 Kick Backs – 40 reps
      2.One Leg Squat & Back Lunge Kick Up – 60 Reps
      3.One Leg Shoulder Press & Bomber Combo – 30 reps
      4.Side Lunge Kick Up – 35 reps per side
      5.Dynamic Twisting Push-ups – 40 reps
      6. Low Side Step & Twist – 80 reps
      7.Double Bridge – 80 reps
      Toe Lift & Sun Combo – 60 reps

      Cool down & Stretching: 10 minutes

  • Pingback: 5 Excellent Home Workout And Fitness Blogs For Women |

  • Michelle_G

    So I misread the instructions and did 40 divebomber and shoulder press combos. OMG, I thought it said both sides = 1 rep. No wonder it was so brutal.

    Time of 37:16
    however, i did 20 bombers then 1 set of side lunge/kick ups then 20 bombers then the other leg for side lunge/kick ups.

  • Its official in my book, I’ve done this routine more than any other one on this site…Tati, and
    I need a prize 😉 It’s my number 3 favorite routine of all time.

    Warm up: 5 sec / 25 sec for 16 rounds
    -Mid knee rope skipping
    -Half burpees without push-ups

    Total time 58:17 included warm up; and I also timed each exercise separately

    1.Surfee & 2 Kick Backs –50 reps = 7:16
    2.One Leg Squat & Back Lunge Kick Up –50 Reps = 8:58 (still working on getting my pistols lower.)
    3. One Leg Shoulder Press & Bomber Combo – 30 reps = 6:56
    4.Side Lunge Kick Up – 50 reps per side = 6:18
    5.Dynamic Twisting Push-ups – 50 reps = 4:20
    6. Low Side Step & Twist – 80 reps = 3:58
    7.Double Bridge – 120 reps = 9:38 (used barbell with 10lbs plates…my butt & hamstrings will barking. Glad that my common sense prevailed and I didn’t go with the 25lbs plates.)
    Toe Lift & Sun Combo – 60 reps = 3:04

    Cool down & stretching was 15 minutes.

  • steffi_dk

    Done! I was so lazy today and almost didn´t workout at all. Now I´m happy that I pushed through this one. Took my quite long, around 50 min. That first exercise was killer! I did the beginner version of this but the burn was still very real 😀

  • Olga Tihencaia

    Toliko zakoncila trenirovku))
    pitalasi delati dlea prodvinutih nu i perehodila dlea novicikov)

    • ?? ?? ??? ???? ?????? ??? ??? 🙂

      • Olga Tihencaia

        Ea toje rada))…budu teperi pisati svoi rezulitati)

  • Michelle_G

    Did this one again. Love it. Time of 35:39. Only changed the bridge for hip thrusts with a 50lb barbell for 60. Awesome workout. Hope to see more like this. Thank you for all that you do!!!!

  • Olga Tihencaia



    total 51:43
    ?????? ?? ?????????, ?????? Bomber Combo ?????? ? ?????)
    ?????…???? ??????, ?????? ?? ?????????,?? ???? ???))

  • Olga Tihencaia

    ??? ????? 35:41
    ? ?????? ????? ???????? ???????..?????!!!

  • Olga Tihencaia

    ?????? ?????
    ??? ????? 39:28