Today's workout is dedicated to the upper body! Get ready to tone and cult every inch of your arms!
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Enjoy your Daily Hiit Workout, the breakdown is below!
WeekendHiit: Burn Baby Upper Body Burn | Breakdown
Set your timers to 40 seconds of work and 10 seconds of rest! 3 rounds!
1. Broad Jump + Punches
Start standing with weights in your hands and feet slightly wider than hip width. Bend your knees, squat down and jump as far forward as you can. When you land, stay in a squatted position and do 4 front punches. After the 4th punch, do 3 little hops backward to return to your starting position.
2. Around the World + Spider Knees
Start standing holding the sand bag. It’s important that you hold the handles that are parallel to one another. Start by rotating to the left as you guide the sandbag up your left side of your body, around the back of your head, down the right side of your body to return to the starting position. Immediately reverse the motion to perform an around the world in the opposite direction. After you’ve performed 2 around the worlds. come into a plank position and do 4 spider knees – pull your right knee to your right elbow and then your left knee to your left elbow – that’s 2 spider knees. Do 2 more and then repeat the entire exercise.
3. Out-Ins + Shoulder Press
Start with the sandbag in hands resting at chest height, have knees bent in a low squatted position. Hop your feet out, hop them back in, hop them out and finally back in. As you push to standing, do 2 shoulder presses with the sandbag. After the 2nd shoulder press, return to the low squatted position to perform the 4 out-ins.
You know the drill here – get in plank – lower your chest to the ground and then press the ground away!
5. Upright Row + Mountain Climbers
Start in plank, do 10 mountain climbers. Hop to your feet grab the sandbag and as you stand up, engage your shoulders, raise your elbows to the sides and draw the bag straight up to chest height. That’s 1 upright row – do 4 and then return to plank.
Ladder Down 8 -1 – Do 8 bicep curls, then 8 bicep out-ins; then 7 bicep curls, 7 out-ins; then 6 bicep curls, 6 bicep out-ins and so on down to 1 rep each.
1. Bicep Curls
Start standing with weights in hands, palms facing forward. Engage your bicep as you bend your elbow and curl your lower arm up to meet your upper arm. Keep your bicep engaged as you lower your arm back out.
2. Bicep Out-Ins
Engage your bicep, keep your elbows in to your body, bend your elbow to lift your arm halfway up – don’t drop it! Keeping your elbows glued to your body guide your lower arms out to your sides and then back to the front.
Ladder Up 1-8 – Do 1 tricep kickback, then 1 tricep push-up; then 2 tricep kickbacks, 2 tricep push-ups; then 2 tricep kickbacks, 2 tricep push-ups and so on up to 8 reps each.
3. Tricep Kickbacks
Stand with feet hip width apart, knees slightly bent, chest forward about 45 degrees and weights in hands. Extend your arms back behind you and then bend your elbow as you lower your lower arm down to hip height.
4. Tricep Push-ups
Get in plank, hands narrow. Lower your chest down to the ground and keep your elbows in tight. Your elbows should be pointing straight back behind you. Push back up to plank.