The Covet Workout

Jul 28, 2012 by

Full Body Workout


Hello My Lovies,

I hope you missed me cause I am back to torture you once again :). I took some of your votes on my Facebook, today I either wanted to do a new Abs Routine or a Full Body Workout and about 90% of you picked a full body workout. So here it is and it’s only about 20 minutes long, or less.

Also for the remaining of the summer due to the insane heat all of the workouts are now gonna be a bit shorter than usual, but don’t you even for a second think that shorter means it’s gonna be a breeze, NO, it’s gonna be short, fast paced and very intense routines.

For all of you my Lovies that are feeling a lack of motivation or feeling guilty for the lack of motivation I have a little pep take in the beginning of the video, so make sure you give it a looksie and a hearsie :).

Make sure you watch the workout recap part of the video, because I go over the proper form of each exercise including variations for beginners. Before you begin to workout, always do a good warm-up ( Jumping in place for 1 minute is not a warm-up ). You can follow me along in my real time warm-up video.ย  And you already know what I’m gonna say next ๐Ÿ™‚ – WATCH YOUR FORM! QUALITY IS ALWAYS MORE IMPORTANT THAN QUANTITY!

I have an all seeing eye and I am watching all of you – I mean it!



Workout Explanation


In this workout I was using a set of dumbbells ( 10 lbs each ), my Gymboss timerย and my 40 lbs versafit bag.

This routine is divided into 3 parts. All 3 parts are High Intensity Interval Training. Before each part there is a set of weighted jump lunges with an overhead press. So you will complete 3 rounds of these bad boys by the end of your workout.


Part one

  • Weighted Jump Lunges with Overhead Press – 20 reps ( each jump counts as one rep )


Interval Training Part

Set your timerย for 2 intervals, 7 seconds ( rest interval ) and 38 seconds ( max effort interval ) for the total of 6 rounds. There is only one exercise and you will switch sides every interval.


  • Weighted Diagonal Squat Lunge


Part 2

  • One more set of Jump Lunges – 20 reps


Interval Training Part

Your timerย stays the same. There are 2 exercises and you will go through them for the total of 3 rounds each.


  • Jump Over Push-Up
  • S&M Push -Off


Part 3

  • One more set of Jump Lunges – 20 reps


Interval Training Part

Your timerย stays the same. There is only one but very grilling exercise and you will repeat it for the total of – you guest it ๐Ÿ™‚ 6 rounds.


  • Surfer Burpee aka Surfee ( I thought it was a very cool name for that exercise )


After this routine I did 10 minutes of light skipping and my Full Body Stretching Routine.


My Scores

I didn’t time my jump lunges parts, because it was all about GOOD FORM not speed.

Part one

Right Leg – 18, 18, 17

Left Leg – 18, 17, 18

Part 2

1) 13, 11, 9

2) 6, 6, 5

Part 3

8, 8, 7, 6, 6, 5


Have a wonderful weekend Lovies and always remember to stay positive and kind to others!




PS – My new article on is up ” Intermittent Fasting and Me “. I will write an article about this on Loving Fit as well, and I will go into depth about the whole subject. Right now I’m experimenting as much as I can :).

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  • Gerri Lee Schafer

    no time to give this a look right now, but i LOVE that you just pick interval times…none of this it has to add up to crap…just this is the time I think works best and don’t change it…love it Tati

    • :)))

    • Yep, Tati is a no nonsense kinda gal. It must be the scorpion in me, I like the straight talk.

    • tee_w

      OK I’ll admit that when the workouts don’t add up to an even number it does kind of bug me! big math geek here! lol but I’ll deal with it! ๐Ÿ™‚ when you’re lying on the floor in a puddle of your own sweat sigh……. I guess it doesn’t matter that your minutes weren’t even……really……right?
      ha just kiddin’ ๐Ÿ™‚

      • Gerri Lee Schafer

        heh, knew that would bother you…too funny

        • tee_w

          you bugger! lol ๐Ÿ™‚

      • Trust me you’ll have fun doing it, it’s good to switch it up with the intervals like that cause even a few sec make a difference ๐Ÿ™‚

  • Bibi

    Oh no I ve missed voting on Facebook!!!
    I would have voted for a new abs routine ….. will you do one in the near future? ๐Ÿ™‚
    I think this workout is cool, but the last weeks I were thinking that a new abs routine would be great :-)….

    • Yes of course I will be doing an abs routine, next week perhaps ๐Ÿ™‚

  • Denise

    Ooooh, it looks hard but i like hard as i need this so this is what i’ll do at teatime…i love how you think up these exercises….i’ve been doing squats for a long time but who knew to do a diagonal squat!! Looking forward to doing these!!!! Is there a part on your page that shows what you eat in a day or your food plans? I’m really interested in what you eat on a daily basis as i eat crap and need the motivation….thank you for all you do :-))))

  • Vivi

    Already done !!! After 2 rest days I was happy to have ths full body Wo !
    My score is :
    Part 1
    Diagonal squat L :23.22.23
    Diagonal squat R : 22.23.23 with 20kg
    Part 2 (killer for my shoulders!)
    Jump side & PU : 14.12.12
    SM PU 14.12.14
    Part 3 (great cardio as always the burpees!)
    Surfer Burpee aka Surfee :
    Where is my breath at the end??!!! Great one !
    After I did 16 min abs.

    • Vivi

      for the jump lunges & overhead press i used 2 x 10kg very challenging !!!

      • Yes, with the 10 kg I can imagine this would be pretty darn hard, wow.

  • taltul73

    hello beautiful Tatianna
    i just finished the workout and it was fun and hard… i have one of this days…. feeling a beet weak the last few days. my reps are not that good, but i did not give up and finish the routine.
    Right leg 16-16-13
    left leg 15-12-13

    jump over 10-9-7

    part 3:

    have a wonderful day

    • Thank you for sharing Tali ๐Ÿ™‚

      Have a great day as well :)))))))))

  • Happy Saturday Friends!
    I’ve a 6 hours trip ahead of me, just wanted to see what’s up in the Lovingfit world before I left. I’ll have to do this later today…cos this looks so good for me to wait 2 weeks before tackling it. I decided that next week is for pistol and pull -ups challenges, and the week after is my rest week. The selfish me was hoping no new WO for 2 weeks. <3

  • tee_w

    Ha ha ha! All I did was read the writeup and OMG Tati has a camera in my house! lol jumping in place for a minute is not a warm up, oops! lol you mean my jogging in place while I set my timer? ๐Ÿ™‚
    busted! lol

    • Gerri Lee Schafer

      hahahaha…Tee….gotta warm up sweety…I admit I only do the old BR Zuz warm up, plus a few more stretches, but I do it EVERY TIME….now the cool down and stretch is another story

      • tee_w

        I know, I know! I do kind of warm up, a little boxing moves, jogging in place, arm swing etc. but quite often I have been guilty of jog in place while I set timer! especially weekdays when I have to work. bad, bad ol’ lady! lol

  • Denise

    Helloooo….i did this fabulous workout at teatime and i loved it especially the diagnoal squats and the jump over push off…i really felt that one in my abs for some reason….boy, those overhead jump lunges were hard but i did all 3 sets yay!!! I also loved the surfee/burpees too!!! My scores are:

    Squat lunge ~~ R.leg: 18 L. leg: 19
    Jump over ~~ 12, 10, 11
    Push off ~~~ 10, 10, 10 (felt this in my triceps lol)
    Surfees ~~~ 8, 7, 8, 8, 8, 10 (gave it my all on the last one)

    Did 3 sets of overhead jump lunges which were a killer lol!

    After that i did something i saw from JennFit which i’ve just discovered after surfing your FB, Tatianna….and that’s my workout for today…i love this new workout so may incorporate it a few times a week!!!!

    I used two 4kg dumbbells as that’s all i have…do i consider this to be lifting 8.5lbs or 17lbs as it’s two dumbbells? That’s always confused me. Have a great night :-)))))))

    • Hi Denise :),

      I also had fun with this one, I couldn’t wait to do it :).

      Yes I also love JennFit, and I also love Strong Like Susan, they always have very creative routines.

      Have a wonderful night as well :)!!!

  • daybelis garcia

    You are such a beautiful person inside and out and all the wonderful things happening in your life are due to this. God watches everything and blesses all of us especially those like you, who are just so kind without expecting or getting something in return. Your pep talks always cheer me up and after a needed rest , I feel renovated and ready to tackle a whole new week. I love what you do and ever since finding lovingfit, i am addicted to working out lol. Thank you for being who you are love, blessings xoxo

    • Ahh sweetie you got me all teary eye, thank you so much for being so sweet and kind. I am really happy I can be of help to you :). Hugs

  • Evaleen

    Gonna be all over this one tomorrow. ๐Ÿ™‚ Hopefully it’ll go well, especially the jump lunges– cause I’ve been extra weary about lower body work since my hips felt unaligned a few days ago. o_0 But maybe that was just paranoia, after the all hip strain I caused myself the week before…

    Curious though, has anyone else ever felt that??? Hips out of line, I mean… I woke up that morning, walked around some and coulda sworn my left hip felt “shifted” forward.

    • WOw girlie that’s so weird… It’s the first time I hear of it. This was a really amazing workout and it was fun, I need to make more routines like this, but using the split as well.

  • Sandra

    Wow another great workout! Loved it! The jump over push up was really difficult for me. The most I could do is 6 in each round. I just didn’t have the upper body strength to do the push up. I kept hearing your voice in my head saying “back straight, no hump”. I figured 6 really good ones with perfect form was better than 12 with an ugly hump on my back LOL! Thank you for a great workout. I look forward to your workouts every week ๐Ÿ™‚

    • Ohh yes Sandra, 6 perfect one’s is 100 times better thank 12 ugly ones!

  • sarroz21

    Hi Tatianna,
    It has been awhile since I have done one of your workouts, I have been taking cross-fit classes at the gym at my work and I am ADDICTED! I do read all your posts and wanted to comment on my experience with Intermittent Fasting as well. I have been using this style of eating/not eating for about four months and I have lost approx 4% body fat. Prior to this I was doing the eat/graze every few hours and I was always so irritable until my next “feeding time”, it was ridiculous how moody i always was . Now I eat from about 11-7pm every day and I dont get annoyed if I don’t get to eat at the exact same time every day. I am stronger and leaner and none of my old clothes fit (yeah!!! shopping) I too have been drinking tons of tea during my fasts and am currently obsessed with Tazo Passion and Tazo wild sweet orange. I was just curious which ones you have tried and liked? I am always looking for new flavors. Looking forward to trying this workout on Wednesday this week.
    thanks for posting,

    • Hey Samantha,

      Thank you so much for sharing, I always come across more and more people who try this way of eating and love it.

      I drink Tazo passion herbal tea but I noticed if you leave the tea bag for too long in the cup it will taste sour. What I really love is Teava lavender ( I think that’s what’s called I think ), and this is the most amazing tea ever. I also love to make tea from mint leaves ( organic kind ), the taste is amazing.

  • meebrbey

    hi tatianna, i did one of your lower body workouts monday, and an upper workout tuesday, it took wed, thur, fri for me to recover from soreness but felt great to do this full body workout sat. it was another amazing workout. i have a question, what are your thoughts on intermittent fasting? i’ve been hearing a lot about it lately. is this safe? thanx

    • She just wrote an article on it! It’s great–

      • meebrbey

        oh, thanks kendra, ๐Ÿ™‚

    • Hey,

      I am actually doing it right now about a 5 days a week, and I love it. Not only it’s safe but from everything that I’ve been reading on it, it improves how your body digests the food and makes you lose body fat not just weight. I want to start doing it 7 days a week, but you have to remember when you do have your eating window make sure you eat very well, 3 full meals and they have to be good size meals not that baby size portions.

  • ha ha, it’s so funny that you say you are watching us all because I TOTALLY feel like you are! That is, I hear you in my head when I don’t do proper warm-ups or throw my sandbag down or do something you say we shouldn’t!

    • He He He, I am always watching ๐Ÿ™‚

  • Denise

    Hiya Tatianna ~ many thanks for the link you gave me on your daily eating regime…it was really informative and great to watch! I’m glad you eat whole eggs (not just the whites) and bananas as those two foods tend to be dirty words these days especially whole eggs lol…i love the yolks and it’s so beneficial!!! I wish we had those Larabar snack bars here in the UK but i dont think we do as i’ve never come across them….i have a medical condition so there’s some foods that i cant really eat like beans, onions and a few more foods without paying the price but i do love my chicken and eggs, tuna, salads and…bananas lol! Many thanks and greetings from a wet and miserable UK ;-(

    • Yes I always eat my yolks, I just love how they taste and I don’t like to waste food.

  • 1Ivana

    halooooooooooooooooo….I am a live..kiss kiss kiss

  • Courtney

    Thank you, thank you, thank you for the pep talk. I’ve actually taken a majority of the week off because I’ve had terrible sinus pressure and it’s made everything feel miserable. I was feeling guilty about it, and I even tried to workout on thursday and the entire time my head just felt like it wanted to explode. So thank you for reminding me that it’s okay to rest when I’m not feeling well.

    • Yes sweetie, it’s OK to rest and it’s good to do that from time to time ๐Ÿ™‚

  • yboog

    Thank you so much for this very fun and effective routine! I thoroughly
    enjoyed it! I did it yesterday before a beautiful evening with my girls!

    10 min 10/50×10 interval warm up: skipping & mountain climbers.

    Part 1

    20 Weighted J.Lunges +Overhead Press (8lb dumbbells)

    I really struggle to land a jump lunge while holding weights. It
    is literally impossible for me and it makes me angry. My land is
    unstable and wobbly and I loose my balance almost instantly! In order to
    prevent injury, I had to choose to either keep the weights in hand and
    do the press without the jump on the lunge, OR put the weights down and
    just focus on jump lunges without the press. I chose to keep the press
    and scrap the jump : /It was still intense!

    7/38×6: 20 lb SB

    Weighted Diagonal Squat Lunge L: 14,14,15

    Weighted Diagonal Squat Lunge R: 14,15,13

    Part 2

    20 Weighted J.Lunges +Overhead Press (8lb dumbbells)7/38×6

    Jump Over PU: 13,7,7 I had to get on my knees 4 the PU after the 1st round! BRUTAL! My shoulders were on fire!

    S&M Push -Off: 9,9,8

    Part 3

    20 Weighted J.Lunges +Overhead Press (8lb dumbbells) After the PUs those lil 8lbs felt like 50lbs!

    7/38×6 This was an insane finish!

    Surfer Burpee aka Surfee: 6,5,5,5,4,5

    Bonnie Combo Bomb #3: 10:62


    โ€ข 10 Mnt Climbers & 10 Happy Crabs (5x)

    โ€ข 10 Plank jacks & 10 X-Crunch Knee Hugs (5x)




    core slides
    12 min fun 5lb hula hoop cool down!

    • You beat me at S&N push-offs, for some reason they were so hard for me and I was really struggling.

      Have a wonderful Sunday!

      • yboog

        only cs I was on my knees for the jump over PUs! lol!

    • I had the same problem with the jump lunge overhead press.

      • yboog

        thats good to know! I was gettin frustrated but quickly solved my problem and refocused!

  • Vivi

    Wow. I found this routine to be very challenging – even after a rest day. Maybe I am approaching the down-side of my energy cycle. I used a 40lb sandbag and 10lb dumbbells.
    Pt 1:
    Left Leg: 21-18-16
    Right Leg: 19-17-15
    Pt 2:
    14-9-9 actually had sweat dripping up my nostril during this exercise %-)
    Pt 3: 7-6-6-5-5-6

    • Ha Ha Ha, it was the same thing with me, in the second part I had sweat dripping up my nostril

      • Vivi

        XD. we so craay-zey!

  • Complete this routine an hour ago.. I had the shakes after this routine. Good thing I didn’t attempt it last night after my drive.
    Warm-up: 10 minutes.
    I could not get the flow right with the jump. I did weighted step back lunge with overhead press for all three lunge jump parts. (20lb Dumbbell -forgot to take my sandbag on this journey)

    Part 1: 13-14-13 (R)
    12-13-13 (L)
    Part 2: 10-9-9-10-10-7
    I got confused, I’m sure why I thought part 2 was 6 rounds for each exercise.
    Part 3: 7-6-7-6-5-5
    I had no energy to even think of cardio, I finished with 10 minutes of stretching.

    • I barely did the cardio after this one, it this crazy heat the routines seem even more harder. Thank you for the sausage recipe by the way :). I just checked my mail, you are just so sweet ๐Ÿ™‚

    • Well, I did this again…surprised this is my second time at this routine.
      Warm up: 10 sec / 20 sec for 8 rounds…Mid knee rope skipping.
      10 sec / 20 sec for 8 rounds…High knee jump rope
      Part 1: R-Leg 16-15-14 / L-Leg 16-15-13 ( 40lbs sandbag)
      Part 2: 12-10-11 / 7-6-5
      Part 3: 7-6-7-5-6-6
      Abs: 8 minutes count down…I completed 4 full rounds + 6 reps v-up & twist.
      -10 reps V-up & Twist
      -8 reps hanging knee-up and kick-up
      -8 reps oblique mountain jump
      Finished with Good Posture Challenge & 10 minutes of stretching.

  • hahhahaha funny introduction of the workout. Scores will be up later ๐Ÿ™‚

  • Good timing…I was thinking do I take a day off today or tomorrow. Well I will sure need it tomorrow ๐Ÿ˜€
    I was a bit shaky during the workout. During the weighted diagonal squat lunge my back leg was shaking during all the rounds.
    Here are my scores.:
    – 20 x jump lunges with 2 x 2kg
    – Weighted diagonal squat lunge (with a 12 kg I added a static bicep curl/hold :P)
    R: 16/ L: 13/ R: 10/L: 12/ R:10/ L: 10
    -20 x jump lunges with 2x 2kg
    – Jump over push off: 9/7/6
    – S&M push off: 5/4/4
    Pt 3
    – 20 x jump lunges with 2x2kg
    – SURFEE : 5/5/4/5/4/4 (Legs were shaaaaakkinnggg!! ๐Ÿ˜€ )
    Loved the workout!

  • Diana

    Really nice workout!:) Still sweating!:) I like your creativity with the names of the exercises – “Surfee”!!! ๐Ÿ˜€

  • Evaleen

    Well I tried this workout yesterday, but quit during the 2nd part ๐Ÿ™ Attempting those two exercises with such a short rest interval between, felt a tad traumatic lol. Re-tried it today though, with sore glutes.

    **Did all jump lunges with two 10lb dumbbells, and my scores here from memory…

    Part 1: 16 reps on all six intervals. Used a 30lb sandbag, switching it between shoulders so the weight was on the squatting leg. And great move btw, got some bonus calf-burn going for the tip-toe side.
    Part 2: 10, 9, 7 (went to my knees for the push-up) / 6, 5, 5
    Part 3: (minus numerous surfer turns) 6, 4, 5, 5, 5
    And I don’t care what other claims have been made, THAT is burpee torture! Lol

    Couple minutes break, then I did 300 jump rope jacks (unless they’re counted out and back in as 1 rep, then only 150).

    • The second part was hard, your numbers look great though

  • Rmary69

    I am gonna do it right now!!!!
    Tati, I have noticed in this video you are slimmer!! Don’t make me wrong, you have never been fat at all, but I can see your thighs and core are thiner. I presume it’s because of the IF! That’s definitely works!!

    oooops I am late in the Monday Mingles!!!! need to do the 3 and 4. My family is here with me visiting for a few days, and it’s hard to find free time. At least, I don’t miss my workouts no matter what!!!
    Have a nice week Tati!!

    • Hi Romy,

      I think it is because of the IF and I’ve only been doing it 5 times a week. I want to do 7 days a week because on the days that I don’t do it I feel bloated and puffy. I think it’s the natural way of how our food digests, it needs time.

      • daybelis garcia

        ive been doing the fasting too and it does work, i can see my abs:)

        • YAY!!! I am so glad you are on board with me!

  • midimidi

    hi everyone. I did this one today after taking it very easy for 10 days, thanks so much for your pep talk tati, i needed it.

    • I am glad I can calm you down a bit :). I’m gonna start doing more of these talks with you guys ๐Ÿ™‚

  • midimidi

    OOOPSIE! forgot to do the surfees, i went straight to abs and then realized it! so i did it, 5 every time. it was a fun burpee!

    • Someone has to pay attention ๐Ÿ™‚

  • Anee

    Hey Tatianna! I have a response and question!
    I’m new here but I love your energy and how you seem very real (a human-not a robot). I usually do 2-3 days of working out and then I take a day off. Usually my day off will be a day when I’m active already. If I do that, I won’t feel as guilty as I would on a day where I was sedentary. I will admit I haven’t done your workouts yet, but I plan to this week! I’ve seen your videos, but I’ve been too chicken to try them haha. I have done your stretching routine and after doing that I don’t feel sore anymore! I used to feel sore all of the time after a workout and would take more days off than I needed to do.

    Question- What times would you recommend working out with a heavy schedule? I am in high school and my schedule is pretty packed. I’ve been doing around an hour of exercising for the past two weeks in the morning and I’ve been losing weight. However, when I go to school, I never give myself enough time to do a workout and so I stop working out and gain weight. Would you recommend only one workout per day for the school year and more for the summer?

    Thank-you so much!

    • Hey Anne :),

      Welcome to Loving Fit :). What do you mean one workout per day for school year?

    • Anee

      I usually condense 2-3 HIIT workouts in one hour with stretching and a warm-up. I was wondering whether one HITT workout per day would still help me to keep on losing weight and stay conditioned.

  • Hello Tati,

    I loved this workout ๐Ÿ˜€

    My scores
    Part 1: 16-15-15-16-15-18
    Part 2:
    1) 11-9-9
    2) 3-3-3 (Difficult, tried my best to lift myself equally with no so much success)
    Part 3:
    5-4-3-3-4-4 (Legs burning)

    For the jump lunges with overhead press I used 2.5kg on each hand. (5.5 pounds)
    I did 10 in a row, rest, then 6, rest and then the other 4.
    It has become very hard for me to add 3.5kg not even 4kg on each hand.

    Have a great day!!!

    • Wow, you workout early!

      Have a great evening !!!

  • MariaBjรธrgJepsen

    Jesus, part 2 was SO HARD already after 1st round! I was cursing so much, haha. I used my 15 kilo sandbag for this routine and I didn’t time the Jump Lunges. I love how effective those squat-lunges are ๐Ÿ™‚

    Part 1:
    1) L: 28-29-26.
    2) R: 26-27-26.

    Part 2:
    1) 18-12-10ยฝ.
    2) 10-10-11.

    Part 3:

    Thank you!
    Love, Maria.

    • tee_w

      Ha ha maria, you didn’t do all these workouts in one day did you?

      I haven’t done this routine yet but now I’m scared to! if you found it hard! lol

      • MariaBjรธrgJepsen

        Hi dearest Tee! SO great hearing from you ๐Ÿ™‚ NO, Only 1 of Tati’s workouts every 1-2 days, but I really enjoy the intensity of them. So wonderful to be back with you lovely friends again. How are you? I hope all is good. I wish you a fantastic weekend!
        Love, Maria

        • tee_w

          I’m great! enjoy berlin!

    • Thank you for sharing Maria ๐Ÿ™‚

  • Christian

    Ok this one was BRUTAL.

    Here are my scores.
    Part one
    Right Leg โ€“ 16, 15, 15
    Left Leg โ€“ 15, 15, 15
    Part 2
    1) 10, 9, 7
    2) 5, 5, 4
    Part 3
    7, 6, 6, 6, 5, 5
    Thanks for a cool WO.

  • Ouch… Not sure if I can survive this! Lol. Will do it without weights. Evil, mean workout lol

  • Tough cookie

    Ouf! I did it!
    My scores :
    15-15-17 (right)
    15-16-17 (left)
    Note : I did 10s-35s
    Bye!Bye! …til next time!

  • sus

    I did this workout today. The weighted jump lunges/press were the hardest of all.My score:
    Part 1:
    Part 2:
    Part 3: (I love the surfee!!!)

    I am totally wiped out from this. Time to coo ldown, eat and shower!

    • Thank you for sharing Susu ๐Ÿ™‚

  • tee_w

    Ha! I didn’t review the video before I did this one today! good thing, I probably would have reconsidered doing it! lol though because I didn’t I did everything slightly wrong! lol the weighted lunges I brought the weight down in between so had an added curl each time. the jump over pushup were probably more pike press like and lastly the surfer burpee I didn’t do the jump. but the whole workout was torturous anyway!
    diagonal squat L – 12, 10, 10
    R – 11, 11, 10
    jump over & pushup – 10, 8, 7
    s & m pushoff – 5, 4, 5
    surfer burpee – 6, 6, 5, 5, 5, 4
    my rear delts were burning!
    afterwards I did a tabata workout from 6 week 6pack challenge
    2 arm dumbbell snatches – 9, 7, 8, 7 reptile pushups – 7, 5, 6, 5 renegade row – 5 6, 6, 5 dumbbell squat with circle raises – 5, 4, 5, 5 back lunge curls – 9, 5, 5, 6 burpee – 5, 3, 3, 3
    OK I’m tired now! whew!

    • Naughty Naughty Tee_w :), that’s why I always make sure to mention, watch the video before getting fancy :)))

  • Kate_CZ

    Hello there!

    After doing more outdoor stuff I came back to those home workouts and this one was a perfect wellcome back one ๐Ÿ˜‰

    My scores:

    – 20 Weighted (9kg) Jump Lunges With Overhead Press – 01:16

    1) Weighted Diagonal Squat Lunge (9kg) – 06 x 07/38
    – right – 17, 15, 13
    – left – 15, 16, 15

    – 20 Weighted (4.5kg) Jump Lunges With Overhead Press – 00:58

    2) 06 x 07/38
    – Jump Over Push Off – 12, 8, 7
    – SM Push Off – 8, 7, 6

    – 20 Weighted (4.5kg) Fwd Step Lunges With Overhead Press – 01:08

    3) Surfee (06 x 07/38) – 7, 5, 5, 4, 4, 5

    Yes, I did time myself because I like to time and count everything. It doesnยดt mean in any way that I didnยดt concentrate on proper form. I always focus on proper form, timing doesnยดt disturb me. I workout for me, so I am honest with myself. But I like to redo the routines and compare my scores and also I like to know how long it will approximatelly take me, so I wonยดt be surprised by the lack of time some day…

  • Kane

    I loved this workout! So deceptively hard. “20 minutes, no problem” – yeah, right! Second part was total upper chest/tricep overload. So much sweat in so little time! Thanks for another great workout, Tatianna ๐Ÿ˜€

    • You’re very very welcome!!! I totally think you are a superhuman!

  • Gwyneth

    Done. It wasn’t easy, but it was worth it. So very tired today, but insisted on working out. I’m always glad after I’m done, but the pep talk was extensive;) I warmed up with a 45 minute ride on my dressage horse, so let’s just say my core was definitely working. I did the Sharper Abs routine before this workout as well. I’m behind as this is my second week, but already I feel much stronger as I do the slow leg lifts. My reps for this workout were: I used 8lb hand held weights for the Jump Lunges.
    R. leg 16,14,14 L.leg 15,14,15 I used my 22lb sand bag.
    Jump over PU:10,8,8 S&M Push Off: 15,14,15
    Surfer Burpee: 7,7,6,6,5,6

  • OMG! Did this today, and I have to say, this was one of the hardest to me for a long time! I used only 5 kg weight for the jump lunges, but it was heavy enough, then I had 10 kg weight for the diagonal squat thingy – that was actually the easiest part of this w/o. =D The jump over push up and pushoffs just killed me! I mean what… I had to go on my knees with the pushup for the second and third round, I just did not have strenght to do it normally. Wow. The burbee part I fought; I kinda wanted to modify, but I didnยดt, I pushed so hard! My whole body was on fire with that nice exercise! =D Like Tati said, sometimes the short ones are the most deceitful ones. =D

  • This full body workout was perfect for me today. I did light treadmill running as my warm-up. I finished with home abs and cardio workout by mike chang.

  • oberlee

    I’ve been wanting to do this for a while, and it is a very intense workout! I really enjoyed it. I normally don’t do full body workouts, but I knew I’d probably have to take the next 2 days off, so I did this one. I am at my parents’ house and while they DO have some equipment, like two 10 lb dumbbells, they do not have 40lbs of something, so in part 2 I did bodyweight one leg chair squats, and that was quite perfect.

    part 1:
    one leg chair squat L: 14-13-12
    one leg chair squat R: 14-13-13
    part 2:
    jump over push up: 13-9-10
    S&M push off: 8-7-8
    part 3:
    surfee: 6-6-5-5-5-5

    After, and I know this is crazy, but like I said, I knew I’d have a couple days off coming up, I did 2 bonuses of yours. I did 11 sec & 11 sec x 10 and did slow dive bombers, just back and forth for 10 slow dive bombers. Then the second bonus I kept the timer the same and did lunge pulses, jumping in between (like Chic Chick bonus). Oh–and I did 3 1-min plank variations before, between and after those bonuses. ๐Ÿ™‚

  • Lindsey Shepard

    Holy cow Tati! I thought I was going to die during Part 2! I had to go to my knees for the last s&m push off round and on the last half of the third round of jump overs I just started jumping back and forth without the push-ups. The surfees made me wanna puke but I pushed through and finished strong with those! Not sure why but if felt like torturing myself more and did 11×11 x10 of the lunge pulse and jump lunge to alt side and then 3 rounds of hanging from the pull up bar to failure. Then some abs. Great workout, as always!

  • osteodh

    Second time I finished this one and love it!!

  • Mary Lou

    I did this on Tuesday and wow was it tough! I had to do the last 2 rounds of push offs from my knees. I really like the surfees because they make me focus on my landing and you can really feel the burn. Gonna do it again tomorrow!

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  • Olga Tihencaia

    1) 17 17 18
    18 17 18
    2) 7 9 9
    6 5 6
    3) 6 5 4 6 5 6
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