UPPER BODY HIIT 2
UPPER BODY HIIT
Hey Girl! I hope you have been enjoying these workouts! Below is a fat-burning monster of 30 minutes!
Here’s how today’s workout will work:
Set your timers for 7 min./30 seconds. That is 7 minutes of work for Circuit 1, a 30 second rest, then 7 minutes of work for Circuit 2 and another 30 second rest before you start all over again at Circuit 1. You will go through each circuit a total of two times. There are 4 moves in each circuit, try to complete as many rounds of the 4 moves as you can before your 7 minutes is up! KEEP GOOD FORM!
Here is the timer we use, and how we set it up!
EQUIPMENT NEEDED:
Free weights
BEGINNERS: 3-5 lbs
INTERMEDIATE: 5-8 lbs
ADVANCED: 10+ lbs
CURCUIT 1
1. KETTLE SWINGS
20 reps
Keep your back straight, chest open, and use your booty to thrust up through your hips generating momentum from there, resist the weight coming back down.
2. PUSH-UP
15 Reps
BEGINNERS: Come down to your knees, keep your body in a straight diagonal line from knees to shoulders.
3. BURPEES
10 reps
BEGINNERS: Please do not jump. Step back into plank, then step back into squat position. Come up to standing position + repeat.
4. CHEST FLY
15 Reps
Keep your lower back glued to the mat. Control the movement!
REPEAT CIRCUIT #1 UNTIL 7 MINUTES ARE UP!
CURCUIT 2
1. MAT JUMPS
20 reps (10 each side)
2. A-LIFT
20 reps (10 each side)
Sit on your tailbone, this is called C-sit position. Lift your legs off the mat, raise your weight straight overhead, then back down to other side, creating an “A” with your movement. Keep your abs tight, and pull your belly button into your spine if your hip flexors start burning!
BEGINNERS: Put your heels down on the mat, but barely rest them there.
ADVANCED: Straighten your legs when you lift them, instead of a bent knee as shown!
3. CROSS JACKS
20 Reps Total (10 each side)
It is hard to tell from this image, but I want you to jump and cross your knee to elbow, then jack out into a star formation with hands shot out overhead and legs wide, then jump with the other knee crossing over to your other elbow and back out into star position.
4. BENT FLY
15 Reps
Really engage those shoulder blades by squeezing them together as you raise your arms up. Keep your back straight, spine long, neck neutral and abs tight!
REPEAT CIRCUIT #2 UNTIL THE 7 MIN ARE UP!
Cool Down!
Stretch those arms, legs + obliques for about 20 seconds in each stretch.
Whew! You did it!
Join Our Mailing list
About rachel
Rachel Mansi, founder of Roic + Brū, is an avid health + fitness guru, an abstract thinker, and deeply in love with all things fashion. She grew up playing soccer and trained rigidly every day, year after year. Thanks to this childhood habit, Rachel keeps up a regular workout + wellness regimen, lending to a life in which health is a priority, and activewear is a main staple of her wardrobe. Being the fitness-fashion junkie that she is, the day to day workout clothing available to her wasn’t making her feel motivated, fresh, or unique. She desired more from her fitness wardrobe; gym apparel that pushed the envelope just as much as that of the runway. After all, who said athletic wear had to be…athletic wear? Why couldn’t it be a look hot off the runway? As long as it was comfortable, functional, and allowed your body to move, why couldn’t limits be pushed on design details and silhouettes? Rachel pledged to do just that, and so, Roic + Brū was born.