Day 10: 35 MIN TOTAL UPPER BODY Workout - With Weights (HIIT IT HARD - The Comeback)

Day 10 of HIIT IT HARD - The Comeback Challenge is a 35 minute workout to strengthen your arms, shoulders, back and chest. The goal for today is to push yourself out of your comfort zone and embrace the GOOD BURN 🔥 Grab your dumbbells and let's do it team!

▸ Level: Intermediate
▸ Time: 35 Min
▸ Equipment: medium size dumbbells (for reference I'm using 2 x 5kg and 2 x 8kg)

Workout:
▸ Warm Up 30 sec on
Big Arm Circles
Elbow Circles
Step Back
Plank Rocks
Backward Facing Wrist Rocks
Downward Dog to Plank
Cobra + Downward Dog
Plank + Toe Taps

▸ Round 1 🔥 40 sec on, 15 sec off
Dumbbell row
Plank Hold
Dumbbell row + 3 sec hold
Low Plank Hold
Alternating row
Back pull down
Alternating hold + row
Superman hold

▸ Round 2 🔥 40 sec on, 15 sec off
Chest press
1 arm chest press
1 arm chest press
Close grip press
Cobra push ups
Push up + 2 shoulder taps
Tricep extensions
Push up + 2 toe taps
Up + down plank
Push up hold

▸ Round 3 🔥 40 sec on, 10 sec off
Bicep curls
Hold + curl
Hold + curl
Curl + 3 sec hold
1 arm shoulder press
1 arm shoulder press
Upright row
Alternating shoulder press
Shoulder press
Curl + press

▸ Finisher 🔥 1 min on, 20 sec off
1 arm up down plank
1 arm up down plank
Pike push ups

▸ Cool Down 30 sec on, 10 sec off
Child’s pose
Tricep stretch L
Tricep stretch R
Back opener
Chest opener