Fitness Freak Workout

Aug 11, 2012 by



Hello My Lovies,

I come baring gifts with a new upper body workout routine. This is a very short routine, it took me under 17 minutes to complete it. The first part of this routine was a time challenge and the second part was 10 minutes of high intensity interval training. Before my workout I did the “ Sharper Abs Challenge “, which was quite a struggle for me and I wanted to give up every rep, but I finished it!

Few words about food and cravings:

Yesterday I was really craving potato chips and the craving was so intense that I couldn’t think of anything else devouring a bag of chips.  So I walked to the store ( yes I walked ) and got my self a bag of my favorite kettle cooked chips. On my way home I ate half of the bag and it felt great, now I can’t even look at potato chips for a while.  The moral of the story is, if you are really craving something don’t deny it to your self, don’t feel guilty about it, you are only human and it’s OK to allow your self to eat things that you’re craving. We always eat healthy, we work really hard for the health and body that we have but it does’t mean that we also can’t have fun.

The thing is this, if you deny your self things on a regular basis you will end up craving it in a much higher quantities, and when you keep on denying it to your self you will become moody, grumpy and depressed, and all of that leads to binging and guilt. I want you guys to be fit and happy LovingFitter not fit and grumpy Gnome. What do you think?

Now let’s get back to today’s training, before you begin don’t forget to do a warm-up and practice the proper form.



Workout Explanation


All I was using in this routine is a pair of furniture sliders and my Gymboss timer.

This workout is divided into 2 parts, first part is a time challenge, but it shouldn’t take you more than 10 minutes. Second part is 10 minute long interval training.


Part 1

Set your timer as a stopwatch, there is only one exercise.

Sliding Press & Push-up Combo – 30 reps ( don’t rush, quality over quantity )


Part 2

Set your timer for 2 intervals. First interval is 5 seconds ( rest interval ), second interval is 35 seconds ( max effort ), for the total of 15 rounds. There are 3 exercises and you will go through them 5 times.

Don’t worry about running to write down your reps, cause you only have 5 seconds rest so get straight into the position of the next exercise.

Beginners can extend the rest interval to 15 seconds.


  • Outward Palm Diagonal Push-up
  • Diamond Power Bomber
  • The Sun Exercise ( make sure you watch the workout recap for the proper explanation of all the exercises ).


My scores

First part took me 6 minutes and 37 seconds

Part 2

1) 10, 8, 8, 7, 7

2) 4, 4, 4, 4 4,

3) 9, 9, 9, 9, 9


Have fun training darlings!




PS – My Friday’s article at ” Advanced Home Workout Plan For Women

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