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UPPER BODY HIIT 2

By rachel mansi on January 19, 2017

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!