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The Arms and Abs HIIT Workout

I wanted to focus on the arms today. I have done a lot of workouts lately that target the lower body. I thought I would make the upper body the main focus and throw legs in as a finisher. Just because it’s the upper body doesn’t mean that it will be easy. We are going to do groups of three exercises that target a muscle group. Then move on to some abdominal moves. We will do this for 8 groups.

All that you really need is a pair of dumbbells. If you don’t have dumbbells, you can use kettlebells, a medicine ball, sandbag or whatever you have available to you. Remember to work at your fitness level, and take breaks when you need to. The workout breakdown is below.

Group 1: 10/40 9 rounds
1. Shoulder Press
2. Up-Right Row
3. Side Shoulder Rais

Group 2: 10/40 9 rounds
1. Jump Rope
2. Hovering Star Crunch
3. Kneeling – Hover Knees off Ground

Group 3: 10/40 9 rounds
1. Row
2. Wide Bicep Curl
3. Close Bicep Curl

Group 4: 10/40 9 rounds
1. Jump Rope
2. Plank Touch Opposite Hand to Foot
3. Stability Ball Roll in (Knee Crunch)

Group 5: 10/40 9 rounds
1. Dive Bomber
2. Close Grip Pull-over with Close Grip Press
3. Frog Hop to 1 Hand Push-up on Ball

Group 6: 10/40 9 rounds
1. Jump Rope
2. Right Side Plank – Elbow to Floor
3. Left Side Plank – Elbow to Floor

Group 7: 10/40 9 rounds
1. Dips with Crab Dance
2. Dumbbell Kickback
3. Overhead Tricep Extension

Group 8: 10/40 9 rounds
1. Jump Rope
2. Right Leg Down Dog – Pull Knee in to Elbow
3. Left Leg Down Dog – Pull Knee in to Elbow

Finisher: 1st round – 1:00, 2nd round – :45, 3rd round – :30, 4th round – :15
1. Goblet Squat
2. Squat Touch Opposite Hand to Foot
3. Side to Side Jump Lunge touch ground
4. Snatch – Hold Overhead – Kneel Down/Up – Hold at shoulder Side Squat to Reverse Cross Over Lunge
5. Walking Angled Side Front Lunge
6. Sumo Squat to Alternating Side Lunge

Enjoy,

Michele