Perfect Form Perfect Speed Workout

Dec 2, 2012 by

Upper Body Workout


Hello My Lovies,

Today I did something a bit crazy and this is the first time I’ve done a workout with this many rounds, it was 15 rounds! But don’t get scared because there is only 4 exercises. The goal of this Upper Body Routine is to go with PERFECT FORM AND PERFECT SPEED without modifications ( but don’t rush in sacrifice of form ). You will totally be able to do this because there is only 4 reps per exercise ( except for the pull-up, there is only 2 reps but I did all of them unassisted. This was also quite she shoulder ripper for me, my shoulders were definitely on fire!

For everyone who is new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch



Workout Explanation


All I was using in this routine was my Gymboss timer and my Pull-Up bar.

Set your timeras a stopwatch. Complete 15 rounds of the following ( You can even get a little crazier and complete 20 rounds ). Beginners will only do 10 rounds.

Everything has to be in perfect form! My third eye is open and it’s watching you 🙂


  • Elevated One Leg Push-Ups – 4 reps
  • Unassisted Regular Grip Pull-Ups – 2 reps
  • Inward Palm One Leg Push-Off – 4 reps
  • Dive Bomber & Shoulder Press – 4 reps


My Time for this workout was 30 minutes and 3 seconds.


Have Fun Training My Lovies!!!



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