Force Of Muscle Workout

Sep 28, 2012 by

Upper Body Workout


Hello My Lovie-Dovies!

So happy to share another workout with you! Β This upper body circuit routine took me 35 minutes and 58 seconds to complete and it was very very hard, the good news is that it’s only 1 itsie-bitsie round :), but it was evil! Β I started out all nice and cheery, did all of the 50 Acro Spiderman Push-ups without a break, and by the 4th exercise my hands were shaking.

For all of you guys who was having a hard time with the One Leg Bridges and Superman holds in the Round Booty Challenge, I will show a variation at the beginning of the explanation video.

As always a warm-up is a must, and Proper Form is a workout religion, so practice it before beginning your routine. If you feel like you are losing form, take a break, don’t push though with bad form just so you can finish quicker.



Workout Explanation


In this routine, I was using my new pink Gymboss timer, a medicine ball ( the weight doesn’t matter, a chair and a Pull-Up bar.

Set your timerΒ as a stopwatch, complete the following in this order for only 1 round ( there are 30 wall climbers between each exercise ) :


  • Acro-Spiderman Push-ups – 50 reps
  • Wall Climbers – 30 reps
  • Twisted Chair Dips – 50 reps
  • Wall Climbers – 30 reps
  • Pull-up & Leg Lifts ( neutral grip ) – 30 reps
  • Wall Climbers – 30 Reps
  • One Leg Shoulder Press on a Medicine Ball – 25reps/side
  • Wall Climbers – 30 reps
  • Stretching Cobra – 50 reps


After this routine I did Good Posture Challenge, and I did it twice cause it felt amazing. I didn’t do any cardio after the routine cause I was pretty tired, but as soon as I’m done writing this I will go for a 15 minute jog, it’s much cooler in the evening so a jog is perfect.

Since the Abs Challenge we did last month, I haven’t been doing any separate Abs workouts ( I know very naughty of me ) , but I will definitely do one tomorrow.


Have Fun Training!



PS – Here are the links to my latest articles, he put them out a bit later than usual cause he was on vacation:

15 Minute Workout – Is It For Everyone And Does It Work?

The Maybe Easiest Way To Get Fit

Healthy Grocery Shopping



Lebert Equalizer Total Body Strengthener

Related Posts


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  • I’m saving this for Tuesday. This week for me was horrible exercise wise, I only worked out once. So, I’m calling this week my rest week and I’ll start afresh next week.

    • It’s my rest week too! I’ll be doing this Monday. πŸ™‚ Have a great night!

      • Enjoy it girl!

        You’re also up late I see :), I’m watching desperate house wives, it’s so funny this season

        Good Night sweetie!

    • Thank you Lvette πŸ™‚

      Miguel says Hi and thank you :), he is back to flying too, and he is so sore, cause when he doesn’t fly for a week it’s tough for him to get back.

  • MariaBjΓΈrgJepsen

    My Oh My, Upper Body DEATH, haha πŸ™‚ Thank you so much for sharing this awesome routine, Tati. I hadn’t done such a long and intense upper body killer for ages, so I really enjoyed the burn and torture. I had to modify a few of the exercises: I can’t put my dirty feet on my bf’s white walls, so I did Elevated “Running” Climbers from the couch instead. I have no pull-up bar, so I sat on the floor and pulled myself up with my Dip Station, one heel assisting at a time. After 15 reps I made 15 Leg Lifts and repeated the combo. I did 30 extra climbers at the end, to “make up” a little for the other modifications. The 1-Leg Ball Press & The Stretching Cobra were e-v-i-l !!! I had to pause by every 10th rep, but I truly enjoyed pushing myself πŸ™‚

    I finished in = 23:45 min. with the modifications.
    I can proudly say I also did all 50 Acro-Spidermans with no pause in between!

    Thanks Tati πŸ™‚
    Enjoy your weekend, all you lovely LovingFitters!!! <3

    It's GREAT to be back with you again.

    Love, Maria

    • 1Ivana

      Hey you!!! nice to see you…kiss

      • MariaBjΓΈrgJepsen

        You too, darling!!! πŸ™‚

    • YAY girl congrats on the Acros!

      • MariaBjΓΈrgJepsen

        Thank yoooouuuuu, sweet Tati πŸ™‚

    • Kate_CZ

      Hello Maria!

      Nice to see you back in full strenght again!

      • MariaBjΓΈrgJepsen

        Nice to be BACK again, sweetie πŸ™‚

  • hey tati! in one of your fb posts about your YouTube channel you said that if it wasnt for *forgot her name* you would almost had lost your youtube. Why is that? Does YouTube kick you out or were you about to close the channel?? So glad that that didnt happen πŸ˜€ This looks like a killer routine by the way. πŸ™‚ Those push ups look awesome πŸ™‚

    • Hey Marilyn,

      It was a long story,but I got this email that was accusing me of things I didn’t do, turns out a lot of people were getting these same emails cause the system is automated, but It was coming down to me opening a new Channel, I was devastated cause I put so much work into my Channel, then I remembered that a year ago a similar thing happened to Marina ( she has a youtube channel as well hotforwords , she is one of the first youtubers from years ago ), she did ended up getting her account back, but from what I heard it almost never happens. Anyway, I contacted her and she so kindly responded, she is very busy person and I couldn’t believe that she even replied to me, but she did and she wrote an email to another company asking them if they would sign me through them, they said they were gonna try but they weren’t sure. So, in the end after weeks of praying I was able to keep my Channel, it was a miracle that i am so thankful for every day. Gosh, she is such an Angel!

      Hey girl, I found out you have a website, I was trying to look for it but I couldn’t find it on you Facebook :), I would love to see it πŸ™‚

      • What a story….I am very grateful to Marina too! πŸ™‚
        My website is on It is not like your blog…. it told my story from newbie to Personal Trainer and my goals is to get rid of a lot of BS in this world concerning fitness. Another goal I am passionate about is to get rid of the so-called ‘fitness models’, which is about non-functional training, hair extensions, fake boobs, sexual positions and not about fitness. On my page I work with Kirry Kreukniet. She is a frequent visitor of your site. She is a qualified nutritionist. πŸ™‚

        • That is super cool, yes I know Kirry she is awesome, I’m gonna go to your page right now. I completely agree with you, there is so much BS out there right now, we need more people to help separate the truth.

          • *like* I met Kirry at Bodyrock…got friends on FB and she is able to write in such a funny I once by accident smashed the computer off the table because I was laughing so hard at something she had written. A little later I met her in real life too, she lives in the same country about 1,5 hr drive..pretty awesome this thing called ‘internet’ πŸ™‚ Thanks for liking my page πŸ˜€

          • I know, I think internet is one of the best inventions ever! There is actually a great documentary about how the internet was invented, it’s called We Live In Public, I saw it twice and loved it.

        • Naomi

          I am glad someone else has noticed this as well – it is funny how many of the new fitness stars have a certain common background. I am all for empowerment and appreaciating the beauty of the human body, but the painted picture seems to be more about fitness for the sake of voyeurism than fitness for the sake of a healthy, strong and yet aesthetic body. The latest blow I discovered today on a very popular fitness site that many of us used to follow… The most popular host has had yet another augmentation job and claims that this is the final step to feel confident about themselves. I feel so sorry for this person… It is just sad and it is even sadder that many of the current followers can not see that this in not a healthy place to be for anyone… Sorry for dragging this in here, but I needed to vent a little..! I am very happy to have found this place, but my hearts aches just thinking about how damaged this person must be.

  • I read that an intensive abs workout is actually not necessary because all the exercises that we do involves abs and core movement and strength, not only during exercise, but also during our daily chores/routine. But I agree that it is great to add some ab exercises after a workout.. because I used to do this too πŸ˜› So perhaps it would be great if you could design some, maybe just a few minutes of abs after your workout routine, maybe just 3 or 5 minutes πŸ˜€ Thank you Tati for all the hard works πŸ™‚

    • Enjoy the workout Pauline!

      • I really did enjoyed it!! and instead of keeping this wo for next Tuesday, I did it yesterday (Saturday) for my upperbody wo day. My time was 33:20 (exc. short rests), Acro Spiderman PU itself took me 7:57! As I do not have a pull up bar yet, I substituted 30 rep Pull Up & Leg Lifts with 2 sets of 15 reps each of Bent Over ROws (w/ 12kg Bag) & Leg Lifts (w/ Dip Station). I finished the workout feeling very satisfied, Thank you so much!! <3

  • sedindriuke

    Hi Tati,
    24 mins and some seconds… with modifications of course. I have no pull up bar so i did assisted Pull ups on the doors and then 30 leg raises on the floor. I could not keep leg lifted during Shoulder push ups on the ball…. Acro Push ups I love it – good for legs as well. And twisted push ups… after 50 acro and 30 wall climbers.. it was…. i was sweating after them … and then jogging to the post office to take my parcel and now breakfast time πŸ˜€ oh what a start of the day! just 8 hours to go… in the job πŸ˜€ have a nice day Tati and all!

    • Wow 24 min seems to be really good πŸ˜€ and I can’t understand how you can do pull-ups on a door. doesn’t work for me πŸ˜‰

      • sedindriuke

        better not understand πŸ˜€ I feel funny strange doing like this and not having opportunity to do normal ones… and roommates call me spider woman πŸ˜€ but I hit the gym tomorrow and will do many pull ups on assisted machine – i wanna train for them and be strong πŸ™‚

        24 min… with modifications really… i hava strong lower body but not strong small arms… :))

    • Have a wonderful day girl!

      • sedindriuke

        Thank you” you to Girl!

        p.s what about new interval training?:)

        • We filmed it today :), I’m exporting the video right now :), it’s a new way of measuring our progress precisely :), I am going to write about it as well πŸ™‚

  • Don’t feel like working out today, think I caught a cold πŸ™ Probably I am only going to do the booty challenge πŸ™‚ I feel a bit guilty ’cause I only workout this week 3 times, saturday and sunday I think I also have to rest πŸ™‚
    But this looks like a killer Tatianna πŸ˜€

    • Hey, if you feel sick it’s better you take a few days off to recover, no need to feel guilty πŸ™‚

  • Lattara

    I love this type of workouts! Challenging and fun! Well, probably won’t agree on the fun part after I finish the workout πŸ˜‰
    I really like your top!! Is it from ebay or …?

    • Thanks sweetie,

      I got the top from Marshals πŸ™‚

  • Hey Lovies πŸ™‚

    I saw you question and I would love to answer πŸ™‚

    OK, take your protein after your workout, there is no need to take it after your running. If you are trying to lose weight than I also suggest not taking any protein after the workout at all, but if you are want to build muscle then you can take your protein after the workout. Make sure you also have some kind of carb added to your shake such as banana, to replace glycogen in your muscles.

    The mineral that I take to not crave sugar is Chromium Picolinate, what it does is balance sugar in your body so you naturally don’t crave it.

    Have fun with this workout tonight!

    • lovies

      It may sound stupid but I want to loose 10 pounds but in the same time build my mucles… What should I do???
      So Chromium picolinate will help me with my big big big sugar cravings?
      Thank you so much you are amazing!

      • Hey Lovies πŸ™‚

        I always recommend to first lose the weight, then build the muscle, the reason I recommend that is because it’s much faster this way, way faster.

        I suggest you first lose 10 lbs, so don’t have any protein shake after your workout, wait 1-2 hours after your training to eat. Also add 20 minutes of cardio after every workout. Try not to eat at night 5-6 hours before sleeping, just have herbal tea. With this approach you will lose the weight quite fast. Then you can start building muscle.

        • lovies

          Thank you Tatianna! You are a heart on two legs (I don’t know if we can say that but it’s an french expression). I’m so happy that I found you website and you!
          I’m going to keep my running in the morning(love it to much) but I’m going to had the rope after my workout.
          Big kisses Tatianna!
          You help me and my motivation by giving me tips to reach my goal!

          • Anytime sweetie!

            I am always happy to help, I think you wrote me an email, I replied to you today, It took me a while to sort it all out.


          • Isa

            <3 thank you for writing this Tati! I have that 10lbs to lose to get to my target weight – I know weight isn't the main focus but how clothes fit and feel on! I did however, take my body fat reading yesterday and was shocked to read 28% which is a lot. I do find it extremely difficult to shift the wobble. I would love to lose a good 12% body fat too and wonder if you have any tips?

            Thanks as always πŸ™‚ xo

      • Evaleen

        I’ve heard that cinnamon can be used for the same thing (controlling blood sugar, or possibly reduce appetite). I know someone who swears by it, who lost a good few pounds over several weeks, by taking about a tsp of cinnamon 2 to 3 times a day, before eating.

        Using the Ceylon type though is a MUST– it’s plenty mild to take by itself, unlike the other stuff.

        • Yep, I’ve heard about it as well, and the Ceylon type too, I love to add it to my snacks all the time, I need to do it more though.

  • Thank you so much honey, it’s all because of your support!!!

  • Kate_CZ

    Hello sweat lovers!

    Force of muscle – dooone!


    I changed side every 5 reps by the Shoulder Presses. I enjoyed very much the Acro PU and surprisingly the Twisted chair PU were the hardest for me. The Stretching Cobra was great too. Overall good as always.

    Thank you, Tati!

    • Hello the coolest chick!

      Yep, You did it correct! Amazing time! What a great idea to change the shoulder press every 5 reps, how come I didn’t think of that, cause I struggled like crazy.

      • Kate_CZ

        Hehe, you are very sweet, but it wasnΒ΄t a great idea, just an easier modification πŸ˜‰

        • I think it was a pretty good idea πŸ™‚

      • Tatianna…allow somebody else to have a bit of awesomeness….you already have waaay to much of it πŸ˜›

  • Jos

    Hi Tati,

    Any suggestion for Wall climber for intermediate? πŸ˜› I am not strong enough to do wall climber and yet reg climber will be too easy for me.

    Uhhmm..maybe it’s a bit too much to ask, but could you also show variations for intermediate as well for your next WO video? Thank you!!

    • Sure darling of course I can πŸ™‚

      For intermediate I suggest you also place your feet agains the wall, but go much further from the wall, much much further, the further you are the easier it will be.

      • Jos

        You are the best! Thank you!

  • Hi JB,

    Yes you just have to lean the moves and write them down, I do have a couple of follow along workouts, but if I always do that format then it cuts into the explanation time, which is more important.

  • Evaleen

    Your acro form is like poetry in motion, simply gorgeous! πŸ™‚

    If I do try this next week (did full-body today) I’ll probably have to cut down on the reps. :0 And the chair move will certainly need some practice, cause undoubtedly my damaged elbows will pop BIG time if I get it wrong (it’s generally hard to target my triceps without that happening, ugh).

    Btw, saw on your FB page today about your million views, that’s awesome!!! And ironically when I tried opening this site earlier, I got a message that the owner had exceeded their bandwidth… so be careful that your ever-growing popularity doesn’t break the server!!! Haha. xD

    • Thank you so much girl,

      I’ve been practicing my Acros, I always practice each exercise over and over until I use it in the workout. Please be careful with your elbows, that exercise is pretty amazing, I haven’t felt my triceps this sore in a very long time.

      I did notice that the site went down and I guess it was down for a few hours, normally I would notice right away but at the time when it happened we were filming.

  • Guest

    hey Tati…. wow… i think it going up to number one in my list…..!!!!!!!!!!! took me 28 :00 minuets and i did all of it.. the only modification was that i did SOFA CLIMBERS not wall(to much presore on my naek disk with the wall climbers)

  • taltul73

    hey Tati…. wow… i think it going up to number one in my list…..!!!!!!!!!!! took me 28 :00 minuets and i did all of it.. the only modification was that i did SOFA CLIMBERS not wall(to much pressure on my neck disk with the wall climbers). first exercise was amazing!!!! i loved it… the pull up exercise was hard and it was like the never ending exercise.. hehehee
    anyhow… as always there is nothing like your routines…. Thank you
    have a wonderful day

    • Thank you Tali πŸ™‚

      Have a wonderful weekend πŸ™‚

  • annebelwind

    Hi Tati,

    I am going to do this one today.. I want to ask you if you could show some variations for a bit less advanced than you are in your video’s.. Most of the time I just make someting out of it.. Like for this one: With the push ups spider knee combo I just lose the knee tuck if It gets to hard, with the pull up leg lifts, I will do as many as I can, than start using a chair and do knee ups if I can not hold my legs straight.. With the wall climbers i will switch to regular when I can not do them anymore.. And the shoulder press, I will not use a ball.. If you have any other suggestions I like to know… Thanks.. <3

    • Hey Annebell,

      Kate had a pretty good idea with the shoulder press, she switched every 5 reps, with the wall climbers you just have to walk further from the wall and it will become easier. Next time I will show more variations πŸ™‚

  • wow ! you are a force of nature, girl. Truly amazing. I am not saying it to tickle your ego, I truly am amazed by you.
    I saw in one of the comments that you said you didn’t really like your arms, but your arms are so strong and yet look so feminine, what’s not to like ?
    Congrats for the 10.000 subscribers on YT and the million views ! You’re only going to get more popular πŸ™‚

    • Thank you so much honey :),

      I got strong over the years, before I couldn’t even do 1 push-up with baby arms LOL

  • osteodh

    I admire your flawless form ! I had difficulty performing the acro-spiderman combo. Once I’m in my gym room I can’t reproduce the combo. The other exercises went well thou.
    Thank you for the great workout !!

  • I love love love it! Thanks Tatianna!! My time : 23:58! I really struggled at the Pull ups+leg lift and One leg shoulder press (I changed the side every 5 reps too) πŸ™‚ Loooove the Wall climbers and the cobra stretch is just an amazing exercise <3 <3 Thanks again Tatianna!!!!!

  • JB

    Just found this site and it looks amazing. Love that Tatianna keeps great form and the workouts looks brutal (in a good way) and very creative too!
    My question: do people follow along with Tatianna during the workout or do you just learn the moves, put on music and do the workout on your own?
    Thank you in advance to anyone who answers πŸ™‚

    • Hey JB,

      You just learn the moves and proper form, make sure to watch the explanation part of the video so you know exactly what you are doing.

      • JB

        You are so sweet – thank you so much for answering me personally πŸ™‚ can’t wait to start working out with you!!!

        • Anytime! I am always happy to help πŸ™‚

  • Hi Tati, this routine is a work of art. You are so graceful, yet so strong that it’s really amazing. Thank-you for another brilliant video. And thank-you for understanding me “somewhere else”. πŸ™‚
    Anyway, this is going to be my favorite upper-body workout so far.

    • Thank you so much Vanessa :),

      I completely understood where you were coming from and I agree with you.

  • Chris Lee

    whew! done. i finished in 21:00 even. the only modification i had to make was to do the pullups with a regular palms-forward grip, because i was hanging off the door frame. i really liked the twisted chair dips, and like others, i found them the most challeging.
    thanks as always!

  • Vivi

    Done this morning. All was great until the 1 leg shoulder press !!! This exercise always kills my shoulders !!!! I didn’t change the side like you Kate_CZ but I had to stop to each 5 too after the 20 first reps !! So after the wall climbers became a pure torture ! haha as I love haha !
    My time for this one is 17.43 min. Just this one for me today, busy day even if it’s sunday here !!

    • Vivi

      Just I did instead of regular pull ups : chin ups. Because i did this exercise with my stairs -no pull ups bar) and I had to put my hands in this way to can lift them straight.

    • MariaBjΓΈrgJepsen

      Amazing time, sweetheart πŸ™‚

  • Naomi

    Lovely workout! I am glad it was only one round, though… I did it in 28:19. I can’t do neutral grip pull-ups and leg lifts at the same time because of my weird equipment, so I did 3 rounds of 10 pulsing pull-ups (I felt like hurling) followed by 10 leg lifts. The one leg shoulder press was a killer as well, so I changed sides when my arms gave in… Tati made the stretching cobras look easy (I was sure they were gonna be a breeze), but everything hurt doing those and I had to break it up into 25-13-12.

    • Ha Ha, yeah I thought you guys were gonna think the cobras are easy, but yeah they are much harder, and especially if done in good form.

  • I did it at the gym. My time was 22 minutes. I did dips instead of Pull ups. Those wall climbers were so brutal but I really love them. I ended up with the the interval training workout. It took me 9 minutes to do 50 reps. Doing those bodyweight workout as interval training are really a killer and those are my favorite.

    • Bodyweight are my favorite too πŸ™‚

  • Somehow your blog got through my thick skull of how important rest is. I didn’t think it was all that necessary since I did bodyrock and Zwows and they’re short, but now I’m taking more rest days and i see a huge difference in how i look and feel. I’m always sore after your workouts (a few so far) and I’m loving them. And your explanations and of what not to do are fantastic. Thank you!

    • I am glad you are taking more rest, a lot of people make a mistake of thinking more they workout better results they’ll get, but if we don’t rest our body can’t build muscle. Because when we train we get micro tears in the muscle tissue, they need rest to repair and build. There is though an approach such as my Push-up program, where you do push-ups daily, but these bursts can only be done for gaining strength and no longer than 10-14 days at a time.

      Also I recommend 5 days off every 6 weeks, and after those 5 days you will also notice you’ll build muscle during the rest week.

  • Jos

    I did this yesterday in 36:03 with modifications:
    1. For spiderman push up I only did regular one leg push up2. For twister chair dips, I just did tricep dips push ups without twisting3. For pull up I did 15 seated pull up (unassisted on way down) and 15 leg raises4. For pike press, I didn’t use any elevated surface on one hand

    Some mods that I VDO taped.

    It was hard,…that seated pull up actually killed my back and arms..still feeling them today πŸ˜€

  • I just completed this workout. I feel like a turtle because my time was 39:10. I did two modifications, pull-ups off a door, and no ball for the shoulder press. The wall climbers were insanely difficult for me. At one point I thought my arms were going to buckle, but I did it. Ahhh… thank you for torturing me with your workouts πŸ™‚

    • Hey don’t worry so much about the time, as long as you hold your form good πŸ™‚

  • Did this WO with some modifications. I havent been able to do a lot of upper body WO’s due to my injury (now totally healed) and trying out all the classes at my new gym (thats all cardio), also I cant do wall climbers because I feel sick if I do that.
    Acro spiderman: 26x (although I need improvement on my form with that one)
    Regular mountain climber: 30 x
    Twisted chair dips (on couch) 25x
    Regular Mountain climbers; 30 x
    Pull ups = sandbag row with 16kg = 30 x
    Leg lifts = leg lifts on the floor = 30 x
    regular mountain climbers: 30 x
    1 leg pike press and half way switched to normal prike press: 26x
    Regular mountain climber: 30 x
    Stretching cobra: 50 x (my wrists did not really like this one)

    I LOVE the acro spiderman push ups! I will practice that one a lot more often πŸ™‚

    p.s. you’re strong like craaazzzyyy

    • a damn! I just notice I did not bring my knee to my elbow with the acro spiderman push ups…well next time πŸ™‚

    • What’s was your time? ( I love the Acros too, I want to come up with another cool move like this )

      • Ow I did not record my time. I know I have lost some strength, so I want to focus completely on the workout not on the time.
        I am sure you will find another variation…I don’t understand how you come up with them but you do and its awesome! πŸ™‚

  • Elena Kozlovsky

    Doing this one tomorrow. I fear the 30 pull ups with leg lifts.

    • Did you do it? What was your time girl?

      • Elena Kozlovsky

        Just finished this one. Took me 30 minutes sharp! The hardest ones were the chair dips and,of course, the pull ups. Let me tell you, the wall climbers after each round were brutal. Overall, great workout for the arms, as always! Two days ago I did one of your oldies: Get your Perfect Body Workout aka Death to Booty – the cook lift is a great exercise as I feel my butt with each slightest movement and love it!

  • Kane

    Heh, looking at the comments, I see I did double the amount of wall climbers (counting left+right = 1, not 2). Oops! I think I will melt into a puddle of sweat now πŸ˜€

    Thank you, Tatianna, for another killer workout that tests our limits and shows us what we are made of (even if we don’t even mean to do it πŸ˜› )

  • MariaBjΓΈrgJepsen

    I did my own litte upper body mix-up this morning! I still have a lot of upper body strenght to regain after 4 weeks of very limited training. I’ll get there πŸ™‚

    Time Challenge:
    1) 10 Push-ups
    2) 20 Dive Bombers
    3) 30 Twisted Chair Dips
    4) 40 Elevated Mountain Runners
    5) 50 Sit-Ups

    Repeat as you desire! I did it twice in = 12:32 minutes.
    Now I’ll finish off with 30 Sliding press & Push-ups and some more abs.
    Have a great day!

    Love, Maria

    • Nice one Maria!

      • MariaBjΓΈrgJepsen

        Thanks, dearest Tati πŸ™‚

      • MariaBjΓΈrgJepsen

        I don’t feel on top today, so I’ll rest and do your full-body stretching accompanied by some relaxing music. Fortunately, I am not working today, so no hard feeling of “guilt” on my mind. Tati, can you recommend any exact “meditation music” artists? I haven’t tried listening to such music before, but I bet it’s fantastic for relaxation and de-stressing. Also: what is your best cure to get over a cold? Mine has lasted for so long, I am really getting tired of it. No fever, just endless nose blowing, light coughing and irritated ears and throat. Normally it doesn’t take me that long to get over. I know you are no doctor, but you always give such great advice for any topic, haha. Thank you in advance πŸ™‚
        Much love / Maria <3

  • Tatianna, Tatianna, Tatianna!!!!! Dang girl!!!!! What a WORKOUT!!!!!

    Took me 33:55 mins to finish this one. I got to say those pull up / leg lifts were insane for me. My forearms were dying out fast. I absolutely loved the Stretching Cobra. It was hard but I felt it everywhere. The Acro pushups took me the longest at 9:20 mins. I felt I needed to slow it down so I could make sure each motion was done properly. There was so much to remember πŸ™‚ But mission accomplished πŸ™‚ I am also very happy with myself not only for finishing but for no modifications. I thought for sure I would have to modify those pull ups but I pushed through.

    I love these high rep workouts. Nice job on this one girl. You are a rockstar!!!!


    • Thanks Violet!

      Glad you loved the exercises :), I decided that for the next time challenge we will time every single exercise instead of the overall, that way we can see our weaknesses better and work on them.

      • Jos

        Time each exercise instead of overall?? Hmm..that’s a good idea πŸ˜€

        • Definitely give it a try πŸ™‚

      • Yes, that is exactly what I do with all your high rep routines. I hit the lap button on my timer for each exercise and each rest period. I like seeing which ones actually take me the longest. I also see how much resting I am actually doing as well. And some exercises tend to surprise me where I think it has taken longer but actually did better than I thought. So, I like the idea for sure.

      • sus

        I will timeline each individually when I do this. Ps I’m loving the new interval training method!

        • Ahh Susu I am so happy you love it πŸ™‚

  • Oh yes and my hat is off to all you folks that are rocking out those record times on this workout.

  • Mari

    ??????????? ???????! ?????? ???????? ??? ????????? ?????????????- ???????? ??? ?? ???????? ????? ?????? ????????7 ??????? , ??? ?? ????, ??? ???????? ????? ?? ??? ???.??? ???? ?? ???????? ?????????? ????? ??????? ????????- ??????? ????? ??? ? ???? ???????????.. ? ?? ???? ????????? ?????????????. ? ? ???????? ?? ????? ? ?? ?????? ???????? ???? ? ?? ??????????? ??????? ?? ???- ? ?? ?????????? ??????????:)) ????? ???????? ??? ????? ? ?????????( ? ??????? ??????) ?????? ???? ? ???????? ?? ????????? ??????- ??? ????? ?????? ????????????? ??????????. ???? ??? ?? ?????? -???????? ????????? ?? ?????
    ?? ?????? ?????????? ?????? ? ???? ??????????????
    1. ???? ??????? ?????????? ?? ?????( 2 ???? ? ??????) ??? ??? ????? ????????( ????? ? ??? ( Sun Kissed Abs & Core )) ?????? ?? ? ????? ????? ?????? ???? ??? ????? ?????????? ??? ?????? ?????? ????? ?????? ???? ???????
    2. ??? ????? ???? ?????? ??????????? ? ??????? ??????? ?????-?????? ? ????? ?????? 2 – ????? ????? ??? ????? ?????? ??? ???????
    3. ? ???? ?? ??????? ??? ???????????? ?? ?????????? ? ??????? ??????????? ????? ? ? ????? -????? ?? ???? ??? ????????????? ??? ??? – ? ??? ????? ?????????.. ????? ??? ????????????
    4 ?? ???????? ??? ????? ????? ?????? ?????????? ?????? “??????” ??????- ?? ????? ?? ?? ???????? ??????? “??????? “??????
    5 ? ???? ?? ??????? ????? ?????? ????? – ?????????? ?? ??????? ????? ????? ?????? ?????? ?????????? ? ????? ? ?????????? ????????? ?????? ?? ???? ??????? ?? ????- ??? ?????? ?????????? ? ????? ??? ?????? ??????????? ?? ??? ????????? ???????????
    ???? ????? ?????? ? ???????????.

    • Sdravstvujte,

      Ya vam sejchas napishu na pochtu πŸ™‚

  • OKay, got this done in the AM.
    Warm Up: 10 mins; Dynamic stretching: 5 mins
    I was able to complete this in 36:26 with 3 modifications:
    1. Did 40 regular & 10 beginners at the end.
    5. Did pull ups with my dip station.
    7. All beginners -did what Kate_CZ did of changing side very 5 reps.
    Since I didn’t do the leg raise on #5, I decided to do 2 rounds of 30 reps Myostatic crunches at the end of the routine.
    Finished with a 10 mins stretch at the end.

    • Thank you for sharing Lvette :), I love how you always include the stretching and warm-up.

      • It’s my small way of trying to preach your philosophy and it shows the full picture of my workouts. I starting your full body stretch routine in 5 minutes.

  • Thank you for sharing Sarah πŸ™‚

  • Christian

    I did this brutal but fun WO on Monday and i still feel it today, wearing & taking off my bra is painful. Thanks for a wonderful WO.
    You are very strong to be able to do 50 Acro-Spiderman Push-ups with no break, i did the first 30 with no break.
    Have a wonderful day dear!

  • KirryKaatje

    I just did this workout and wow; that was quite the hardest workout I’ve done in a while. ^^ It was very challenging and I like the idea that I had to push myself not only physically, but also mentally. I find these type of workouts amazing, because afterwards you’re glowing of sweat and pride. πŸ˜€

    My time for this workout was 40:17. I struggled the most with the Pull Up & Leg Lifts.. Phew! The last 15 I had to take a break every 2 pull ups, because I kept hitting fatigue, so it took me a while. The Acro-Spiderman Push-ups as well. Took me about 12 min to finish those. I bet I’ll be feeling those obliques tomorrow! But, wait, those dips were tough as well! Lordy Lord! I had to switch to normal dips after a while, because my arms were too tired. And don’t get me started about those One Leg Shoulder Presses! *crossed eyed* I didn’t raise my leg tho, that was a bit too hard. I used my kettlebell and placed my hand under the handle of the kettlebell, worked like a charm! Hahaha! All those exercises got my arms so tired that when I was doing the last set of Wall Climbers I got stuck up there, because my arms were too tired to walk back. “I guess I’ll just have to sit here, then.” I thought… so I took a rest, yes.. while hanging upsidedown and then walked back to finish the workout with those stretched cobra’s.

    After this tough cookie I did 3 times a 60 sec plank. Pffft!! i wanted to cry at the 3nd round! Beep went, I rolled over and did my stretching routine. Now I’m showered and typing this, while my arms feel like jello. ^^

    Great one, Tati! Keep em coming!


  • Zivenaberry

    Holy cow! That was insane! I modified the acro push up to just a stacked foot push up instead of spider and did Lebert pull ups and straight leg raises for the pull ups. My time with those mods was 34:14. My arms are on fire! I know my shoulders will feel it tomorrow! also, those chair push ups looked SO easy, um, no. Those were the hardest for me. Feeling fabulous! Forgot to add, I did modify the shoulder presses. I did one leg, but the med ball under my hand made me feel awkward, so I nixed it until I can practice the form better.

  • Julia Loginova

    Hello, Tati!
    I have completed this workout in 25 min., and I added the 10-th exercise – another 30 reps of Wall Climbers after the Stretching Cobra Exercise. That was very tough and fantastic. Thank you, thank you a lot!
    And a question: I decided to add some separate weighted workouts for biceps, shoulders, chest e. s. (with dumbbells) to my routines. But I haven’t enough time to do them after the lower/upper workouts in the morning (I do my workouts in the morning before work). I am always in a rush. Can I do them in the evening? Is that effective action? Or it would better (for a good result) to do them exectly after the workout? And what do you think about weight lifting for ladies?

    Thanks again!
    Julia from Russia.

    • Hey Julia,

      Sure you can do them in the evening, as long as you do them the time doesn’t really matter.

  • sus

    I am going to be doing this one later today! Tati you look likes mermaid in your outfit. I love it.

    • sus

      Ps-I just moved and am getting back into the swing of things. I haven’t been working out as I did before I moved. I am getting into a new routine. I have lost some strength but am looking forward to this. I haven’t forgotten about you!

      • sus

        Forgot to post my scores. Just found my paper that I wrote my scores on.
        8 min 20 sec: Acro-Push Ups (only did 16 regular, from knees)
        50 sec: Wall Climbers
        3 min 41 sec: Beginner Chair Dips
        41 sec: Wall Climbers
        4 min 32 sec: Pull Up & Leg Lift (don’t have pull up bar up yet, did 30 reverse push ups, 30 leg raises)
        45 sec: Wall Climbers
        4 min 2 sec: Shoulder Press (did from knees but still felt it in my shoulders)
        46 sec: Wall Climbers
        I could not do the cobra at all. So I just held the pose to help strengthen back.

        Ran 2 miles for cool down.

    • Thank you Susu, that top is really comfy and I love these pants, I wish I can find it in more colors.

  • wolfblood

    Done today and yeees I am gonna feel this tomorrow! My arms were in so much pain ^^ the twisted chair dips were really hard for me, I did them of some pretty low furniture. For the pull ups I had to do regular dips & leg raises since I am still looking to find something around the house to use as pull up bar yet without success so far =/ Now thinking about it, Cobra was very nice and difficult too + the one leg shoulder press gave me the rest πŸ˜‰ I should have thought of splitting them down to 5/5 alternating too.. next time πŸ™‚

  • AWESOME workout! Lately I’ve been preferring circuits, and especially one-round circuits like this one! Great, fun workout! Took me 34:25 in all. Before I did my once-a-week Sharper Abs Challenge (now that I’m done).

    I feel great! Have a big party and opening tomorrow night, and I love showing off my LovingFit arms in evening dresses. πŸ™‚ Happy Weekend!

    • Ahh I am so glad you have a party opening tomorrow, gosh I want to see you perform, I can just feel how amazing you are!

      I’ve also been enjoying the circuits, one round circuits, especially for the upper body :). I like intervals too, but circuits make me feel like I’ve really worked

  • Welcome Vica πŸ™‚

    I am happy you are enjoying the workouts)))

  • Lili Suke

    Hello Tati

    I have done this workout before going to work this morning and woooow! it was very challenging. a real torture! but i love torturing myself with your workouts πŸ™‚ It took me about 35minutes to complete. I watched my form(thanks for you I have started to pay more attention to this). I did modification to pull-ups (I used a chair to help) and left the ball out for the pike press after 20reps. My arms are still not so strong to make 30 pull ups..and in addition the leg lift ..OMG :)…thats my new goal now:)Thank you for another amazing workout ! have a great day

  • Mary Lou

    I did half the reps (as I’m a homeschooling mom and I just don’t have the time for anything a lot longer during the week) and it’s a good thing I did too, because I’m still feeling the Strength Beast from my day 1 and I would have fallen on my head during the wall climbers! I also did one leg pushups on the spidermans. My pull ups are jump assisted and I could only get my legs up to about chest height, how will I ever get to the ceiling? Very, very hard. Cheers to everyone who made it through the whole thing!

  • ? BodyRocker ? Beth ?

    Awesome WO ! My time measurement wasn’t the most accurate but was around half an hour (30min) πŸ™‚ happy I been able to match you !

    Currently in my “bulking” phase.. the “Diet Break” ! Yay !!!

  • This was a very challenging workout for me! wow, I couldn’t hold my water container without shaking after the workout πŸ™‚ I loved it though. I finished it in 41:20, I am putting this one in my re-do list because I want to see improvement on the time. I did advance form on all of the exercises and the only modification was the pull up/leg lifts because I don’t have a pull up bar yet, so I used a dip station and did reverse pull ups with straight legs.
    I have to say that dose one leg shoulder press were the most difficult to me, at that point every rep was burning like hell! πŸ™‚ Thank you so much Tati, I love the way I feel, I love the way I look…even though I haven’t reached my goal yet! xoxoxoxo

  • Patricia Acosta-Ramirez

    Gave this one a try for a second time and my time was better, 37:33 compared to 41:20 last time! The only modifications were I did pull ups using a door so I couldn’t do lift legs but I tried squeezing up my abs to bring knees up, but it was difficult since I was facing the door, but doing the pull up part was good enough! I also did 5 one leg shoulder press on med ball at a time, my arms and shoulders were already screaming and shaking so this made it a little bit easier to finish with good form.

    Thank you Tati!!

  • Patricia Acosta-Ramirez

    Love your workouts Tati!!
    I did this one again, my time 36:58, My form gets better and better! Less breaks taken and more paced repetitions, truly focusing on each muscle contractions.
    Thank you for all you hard work.
    I started with 10 minute warm up, then the workout and finished with a Burpee challenge I am doing.
    50 Burpees in 50 days. I didn’t do the ones from yesterday so I completed 100 after this upper body workout
    100 Burpees with push ups done in 15:35…not focused on the time this round but more focused on form since I was already a little bit tired from the upper workout, I counted it as my cardio as well.

    Have an amazing day!!

  • oberlee

    I did this last night. It’s great fun, actually. Lately a lot of your workouts haven’t been the one-round circuit, and so it was new and fun to return to that. It’s like lots of mini-workouts in one. I beat my time by a little bit: I got 33:09 this time. At first I thought I should try to tough the pull ups out as regular pull ups, but the genius of that move is that the hard part comes in when you keep yourself up to do the leg lifts. So no, the pull ups were definitely assisted on the way up, and that was just fine. Acro push ups were a great way to start off, and I did all 50 without taking a break. The wall climbers are always hard for me–they start nice and slow and get fast towards the end so I can fit in all the reps without falling on my head! πŸ™‚ I did some moderate cardio after, 10 min worth.

    I should also mention that I got some nice compliments on my arms when I went out last night, thanks to you and your kickass workouts! πŸ™‚

  • Cassidy Croskey

    Those stretching cobras were awesome. Definitely my favorite move this workout!
    My time was 30:53…I had a burst of energy this morning, so I really beasted through the first half. Then pull-ups happened. Eeek. lol πŸ˜›