Back to Basics Upper Body Workout

I saw this workout breakdown on one of Tatianna from LovingFit post at EvilCyber and I thought, heh, why not trying it? Trust me, this is harder than it looks!

Part #1:
3-4 Rounds:
8-10 push ups
8-10 pull ups (subbed with assisted seated pull ups on a dip station)
12-15 dive bombers
12-15 dips
10-12 dumbbell hammer curls (I did each side with 12.5lbs DB)
15 back lifts (superman)

I did 3 rounds but didn't time it since I wanted to focus on my forms. Roughly it might be around 20 minutes.

Part #2: 10 sec/40 sec for 12 rounds interval cardio
Burpees (no push ups)
High knees with jump rope
Mt. Climbers

Loving Fit Chic Chick Workout and 6 Week 6 Pack Summer Challenge: Week 3 - Day 1 Mash Up

Not another dumbbell swing again! Ugh! This time in order to shake off my boredom with 20 minute straight dumbbell swing, I decided to mix it up a bit my incorporating Loving Fit Chic Chick Workout.

Warm up was 50 Burpees Day 35

So the workout goes like this:
#1 Loving Fit Chic Chick Workout
Each interval is 15 off/ 40 on for 8 rounds. Do 20 knee raises after each interval.

I used:
35 lbs sandbag and a pair of 8lbs dumbbell.

Interval #1
Sandbag Mini Jump Squats 20-14-14-15
Vertical Leap 14-17-16-15

20 Knee Raises

Interval #2
Sandbag Swing (wider feet apart) 25-20-20-20
Dumbbell Swing (a pair of dumbbell -feet shoulder width apart) 28-24-24-20

20 Knee Raises

Interval #3
One Leg Jump Up (Right) 16-16-15-14
One Leg Jump Up (Left) 17-15-15-15

20 Knee Raises



In between each part of the lower body workout, I did one round of 6W/6P Week 3 Day 1 Abs Workout so in the end, I completed 3 rounds of them.

#2 6W/6P Week 3 Day 1 Abs Workout
3 Rounds:
20 Standing Elbow to knee tucks (each side)
20 elbow plank with side knee tucks (each side)
20 side plank hold with knee tucks (each side)

One tip that Peter Carvell mentioned here is to contract the abs while doing the knee tucks.

Loving Fit: Killer 6 Pack Abs Workout

My upper back and arms are quite toasted from yesterday's ZWOW 18, but I felt like I wanted to do something today. Since I got extra time in the morning, I did Loving Fit Killer 6 Pack Abs Workout.

4-5 Rounds:
100 side to side jump rope
100 regular jump rope
6 sets of 1 side crab walk + 6 side plank lifts
50 crossed mountain climbers
50 power jump rope jacks
20 ball crunches (myostatic crunches)

I completed 4 rounds in 29:47 and continued with 50 Burpees (no push ups version - but did variation of reptile, competition burpee and jump tuck) - Day 16

My goal next is to finish 5 rounds under 30 minutes, if possible.

Loving Fit: Light as Air Workout (Upper Body)

Original workout: Loving Fit

Part #1: 5 min countdown
Push Off + 2 reptile push ups + roll over + V up Abs

I completed 16 sets

Part #2: 3 Rounds:
30 Dancer exercises (almost like crab position to side plank hold)
15 back lifts
15 oblique climber jump push ups
30 slow bicycle (head off the ground - feet off the ground)

Time 16:24

50 Burpees Day 12

Loving Fit: Afterglow Abs Workout

Original workout: Loving Fit

30 slide and touch with weight (used a pair of 10lbs dumbbell)
30 reptile
15 side plank mill (each side)
30 side to side weight drop (feet off the ground)
30 diagonal knee tuck (diagonal reptile)
30 sitting bicycle
30 pulse sit up on a balance ball
30 slow leg raise and butt lift
30 slow single leg raise
30 oblique climber jump

Time 16:11

50 Burpees Day 10

Loving Fit: Limbo Bimbo Upper Body Workout

Original workout: Loving Fit

Part #1: 15 rounds:
3 monkey push ups & Sandbag Pick Up + 3 SB overhead push presses
Time 6:10

Part #2: 3 Rounds:
15 side triceps kicks
20 crab to side plank lift
15 shoulder press circle
15 crown lift on a balance ball

I used a pair of 8lbs dumbbell for the weighted parts

Time 20:17

Then proceeded to do my 50 Burpees for Day 9 - altering burpees with knee raises and with reverse push ups for every 10 reps.

Good stuff.

Loving Fit: Isometric Sunshine Pop Workout

Original workout: Loving Fit

Another week to start off another workout. Today is a lower body workout.

3 Rounds of this entire circuit:
Part #1: 11 sec/11 sec for 10 rounds - no rest
Weighted Back Lunge Hold (switch side every interval) This one totally killed my quads. I had to ditch my 35lbs sandbag in the last 5 intervals in 3rd round

Part #2: Time Challenge
30 dumbbell swings (I used a pair of 8lbs dumbbell)
20 skater lunge and up hold (each leg)
30 jump tucks
25 weighted toe raises (with 35lbs sandbag)

Time: 6:23 / 6:05 / 6:39

50 Burpees Day 8 DONE!

Loving Fit: Upper Body Bootcamp Workout

Original workout: Loving Fit

Part #1: 10 Rounds
3 monkey push ups & 3 push off push ups
Time 8:08

Part #2: 10 sec off/45 sec on for 18 rounds
Side Plank Lift with Dumbbell (Right) 8-7-8
Side Plank Lift with Dumbbell (Left) 8-7-7
2 Dumbbell Triceps Kick Back & Half Burpee 5-6-5
2 Dumbbell Curls and Half Burpee 4-5-5
2 Dumbbell Shoulder Fly and Half Burpee 4-4-4
Uneven Push Up 6-8-9

Dumbbell= used 8lbs
Push Ups= used a foam box

50 Burpees for 50 Day Challenge Day 2

Loving Fit: Hot Tushie Lower Body Workout

Original workout: Loving Fit

Another week of training and I started off with lower body training. This time, I picked an interval training.

15 sec off/ 40 sec on for 24 rounds
Sandbag Back Lunge and Knee Up Hold (right) 11-11-11
Weighted Side Lunge and Twist Up (right) 12-12-12
Sandbag Back Lunge and Knee Up Hold (left) 11-10-10
Weighted Side Lunge and Twist Up (left) 11-11-11
Weighted V up Abs 13-12-12
Sandbag Clean, Squat and Jump Up 6-8-8
Sandbag Swing 20-21-20
Elevated Bridge Lift 13-15-14

Sandbag = 35 lbs
Weighted Side lunge - 10 lbs mini sandbag
Weighted V ups - 8lb dumbbell
Elevated bridge lift - with a stability ball

Then I did 3 rounds of 1 minute elbow plank hold (1 minute each, 30 seconds rest in between)



Plus 50 Burpees for the day - DAY 1! I'm doing this challenge again!

Great way to start off Monday!

Light Workout

I wasn't going to do a complete workout as today was supposed to be light stretching or active rest but I seem couldn't hold my urge to move my ass a bit.

At first, I did 3 rounds of plank holds as shown on Loving Fit.

Then I couldn't resist to do small abs/cardio workout from Loving Fit Killer Six Pack Workout.

Originally it was a 4-5 round circuit workout but I only had 15 minutes to spare this morning so I just did it as 15 minutes AMRAP:
100 reps side to side skipping
100 reps regular skips
6 sets of (2 side crab walks & 6 side plank lifts)
50 reps crossed mountain climbers (knee tucks)
50 reps power jump rope jacks
20 reps ball crunches (Myostatic crunches)

Loving Fit: Round of Fire Upper Body Workout

Original workout: Loving Fit

30 reps elevated one leg push ups
30 reps back lift on balance ball
30 reps twisted jump mountain climber
30 reps dumbbell triceps kick back (each side)- with 8 lb dumbbell
30 reps 2 plank side walks and 1 elbow plank hold
30 reps one leg pike press
30 reps sandbag pick up and side to size extend (25 lbs sandbag)
30 reps dumbbell shoulder fly on balance ball (3lb ankle weights)
30 reps elevated mountain climbers (knee tucks) - originally wall mountain climbers
30 reps reverse body rows - originally assisted wide grip pull ups

I had to modify certain exercises to suit my fitness level and equipment wise.

Time 32:10

Then after I got home, I did 3 rounds of 1 minute plank hold as shown here.

Loving Fit: Stellar Shape Workout

Original workout: Loving Fit

2 Rounds of all 3 parts below:
Part #1: Time challenge
30 reps sandbag squats (25 lbs sandbag)
30 reps weighted jump lunges (8lb dumbbell)
20 reps sandbag jump squats (25lbs sandbag)

Time R1: 5:10 // R2: 4:42

Part #2: 15 sec off/30 sec on for 8 rounds
Half Squat Jump Twist with extended back arms

R1: 18-14-13-13-14-12-15-12
R2: 20-18-14-15-14-15-15-16


Part #3: 3 rounds of this combo:
10 reps superman lifts
Roll over
10 reps bridge lifts
Time R1: 2:15 // R2: 2:22



Then after I got home, I did Six Packs Abs & Core HIIT workout for extra abs burn.

Loving Fit: Sexy Arms for Summer

Original workout: Loving Fit

Today was an upper body day! I'm starting to follow Tatianna from Loving Fit workout schedule so typically a week will look like:

Monday: Lower body + abs
Tuesday: Upper body + abs
Wednesday: Rest
Thursday: Lower body + abs
Friday: Upper body + abs
Saturday: light workout
Sunday: Rest.

Rinse and repeat.

So here we go!

6 Rounds:
8 reps elevated pike press
8 reps dive bomber push ups
8 reps splits and dips
8 reps 2 dumbbell curls and 2 push ups (I used a pair of 8lb. dumbbell)

Because of time constraint, I only managed to complete 5 rounds (last 2 rounds I had to do dive bombers and the push ups on my knees)

Time 31:18

Unfortunately, I didn't have time to do the abs exercise after I got home. Boo!

Loving Fit: HIIT & Circuit Pure Torture Workout and Abs Workout

Original workout: Loving Fit

Part#1: 5 sec off/11 sec on for 20 rounds
Diagonal Jump Lunges (with 8lb dumbbell)
6-5-4-3-4-5-4-4-3-4

Vertical Leap
7-5-5-5-4-4-4-4-5-5

Part #2: 30 reps of this combo:
2 sandbag jump squats + 2 back lunges
(I started off with 25lbs for first 10, then 15lbs for second 10 and bodyweight only for last 10)
Time 7:08

Part #3: 2 Rounds:
15 reps sandbag squat & side kick (each side) - 15lbs sandbag
15 reps back lunge & kick up (each side)
20 reps booty kick backs (each side)

Time 9:37

Awesomely good! Then after I got home in the evening, I busted some abs exercise, which is also from Loving Fit. I might want to re-visit this abs routine again as I did one of them incorrectly.

Abs Climber (Loving Fit)
15 reps V Ups
10 slow mountain climbers
15 reps butt lifts & toe touches
10 slow mountain climbers
15 reps side plank lifts (Right)
15 reps side plank lifts (Left)
10 slow mountain climbers
15 pull ins (V up with 1 knee tucks)
10 slow mountain climbers
50 bicycles

Time 7:23

Loving Fit: Shake Your Sexy Tail Workout

Original workout: Loving Fit.com

This workout focuses on lower body

4 Rounds:
20 reps sandbag squats, back lunge and knee up
10 reps sandbag jump squats
20 reps sandbag squats
15-20 reps sandbag swings (I did 20)
20 reps wide and narrow bridges

For the first 3 rounds, I used 25 lbs sandbag and for fourth round I only did without except for the swings.

Time 26:17