7 Rounds For Dream Body!

Mar 19, 2014 by Tatianna

 

Hello my Lovies,

I’m so exited to present you a true torture of a workout. This routine can take a while, so reserve it for a day when you are in the mood for a nice full body workout and your not in a hurry, cause we don’t want your exercise form to lack. This workout is build with the same layering style as I did my previous workout, and this it also has a pyramid structure to it. Every round if will keep getting harder and harder, the last 2 rounds were the hardest.

I originally created this workout more different, but after trying out this lil monster I had to change some stuff around so I don’t scare you guys off he he he.

 

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

 

In this routine I was using my Gymboss Timer, a Pull-Up bar, a pair of dumbbells ( mine are 10 lbs each ) and my cool new fitness toy from Medved-Sport ( it’s like a bulgarian sandbag and all around cool bag that I’ve never seen anywhere else ), you can also use your regular sandbag. There is 7 rounds in this routine, and 8 exercise plus combos total, get ready, it’s gonna be shake up your body and mind!

Set your timer as a stopwatch, I prefer to time each round individually, but it’s up to you and your own preference.

Round 1

• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 2

• Side Jump Lunges – 60 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• All Around Body Squat & Deep Squat Jump Combo – 8 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 3

• One Leg Jump Up – 12 reps/side ( 24 total )
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• Side Jump Lunges – 60 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 4

• One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/Each ( first you will do the push-ups then move onto to Press Ups )
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• One Leg Jump Up – 12 reps/side ( 24 total )
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• Side Jump Lunges – 60 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 5

• Elevated Crab & 4 Shoulder Presses – ( 4 sets )
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/each
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• One Leg Jump Up – 12 reps/side
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• Side Jump Lunges – 60 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 6

• Explosive Push-up Jump & Half Burpee – 10 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• Elevated Crab & 4 Shoulder Presses – ( 4 sets )
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/each
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• One Leg Jump-up – 12 reps/side ( 24 total )
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• Side Jump Lunges – 60 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

Round 7

• One Leg Spiderman Dive Bombers – 16 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• Explosive Push-up Jump & Half Burpee – 10 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• Elevated Crab & 4 Shoulder Presses – ( 4 sets )
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• One Leg V Push-ups on Dumbbells & Iso Squat Press-up Combo – 10 Reps/each
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• One Leg Jump up – 12 reps per side ( 24 total )
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• Side Jump Lunges – 60 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo
• All Around Body Squat & Squat & Deep Squat Jump Combo – 8 reps – 8 reps
• 2 unassisted Pull-ups ( Neutral Grip ) + 1 unassisted Pull-up ( Wide Grip ) + 2 Spiderman Push-ups & 2 Twisted Knee Tuck Push-up Combo

 

Have a wonderful training!

Hugs,

Tati

PS – Soon I will bring back Food Diaries :), but I want to make it more fun and interesting so I will turn them into videos. Right now I am trying to decide on the format of those videos, if you guys have any ideas I really appreciate your help. Some of you guys already gave me some ideas on Facebook few weeks ago, thank you so much for your help!

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