20 Minute Upper Body Burn From Hell

May 9, 2014 by

Upper Body Workout


Hello my Lovies,

I’m back with a new Upper Body & Core 20 minute Workout! I know a while ago some of you guys were complaining for workouts getting too long and you wanted some of the older format brought back. So I wanted to make some shorter ( but not less intense ) 20 minutes or so workouts to change things up a bit. And in todays video we invited Renato back to try my workout again,( you can view his previous workout on Loving Fit here ). Poor thing was really having a hard time, and could only make it through 15 minutes of it ( make sure to not miss the Outtakes at the end of the video to watch him suffer a bit 😉 )


For all the Newbies to Loving Fit


If you are 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


This 20 minute workout is divided into 3 parts. First part if Interval Training ( 5 minutes long ), second part is done as a Time Challenge ( 10 minutes ), third part is also done as a time challenge ( 5 minutes ).


In this workout I was using a Pull-Up bar, a timer and a set of 10 lbs dumbbells ( for push-up grip so the actual weight of them doesn’t matter ) and a pair of furniture sliding discs ( you can find those in your local store for under 8 dollars for a set of 10 I believe )


Part 1

Set your timer for 15 rounds of 1 interval of 20 second. There will be 2 exercises back to back without a break, then you will take 20 seconds break. This will be for 4 rounds. On the 5th round, there will not be any breaks, because for the last interval that is counted as a break, you will continue with the last exercise and push your self for 20 seconds more (YOU CAN DO IT )

  • Neutral Grip Pull-up & Knee-up Kick-ups Combo
  • Isometric Spiderman Push-up


Part 2

This part is 10 minutes long and it’s a Good Form Time Challenge ( GFTC ). There is also only 2 exercises, and your goal is to complete as many rounds as you can with good form, within the 10 minutes interval

So, set your timer for 1 interval of 10 minutes

  • Sliding V Push-ups
  • Push-offs On Dumbbells & Knee Tuck Combo


Part 3

This part has only 1 combo and it’s only 5 minutes long. Your goal is to do as many rounds as possible of the following combo in GOOD FORM without rushing, within the interval of 5 minutes.

  • 3 Jump Overs & Dive Bomber Combo


Renato’s Scores

Part 1

Exercise 1 – 6, 6, 6, 6, 6

Exercise 2 – 9, 11, 12, 11, ( 24 the last 2 sets of 20 seconds )

Part 2 he completed 3 full rounds and 10 V Sliding Push-ups

Part 3 he couldn’t finish ( because I advised him to listen to his body )

So, I finished Part 3 with 26 sets ( no breaks in between ).


Have Fun Training my Loves!



LovingFit Facebook Page  –  My Personal INSTAGRAM

Lebert Equalizer Total Body Strengthener

Related Posts


Share This