Day 3: 35 MIN TONED UPPER BODY Workout (HIIT IT HARD - The Comeback Challenge)

Tone your arms, shoulders, back and chest with this 35 min upper body workout! A super effective bodyweight only workout that you can do from anywhere. Let's keep GROWING Team!

▸ Level: Intermediate
▸ Time: 35 Min
▸ Equipment: A bench or chair + a yoga block (or thick book)

Workout:
▸ Warm Up 30 sec on
Arm Circles
Reach + Walk It Out
Arms Out + In
Forward Facing Wrist Rocks
Backward Facing Wrist Rocks
Plank + Cobra
Downward Dog Walks
Scapular Push Ups

▸ Round 1 40 sec on, 15 sec off
Negative Push Ups
Shoulder Taps
Tricep Dips
Tricep Dip Hold
1 ½ Tricep Dips
Cobra Push Ups
Plank + Toe Tap
Push Up + 3 sec Hold

▸ Round 2 40 sec on, 15 sec off
Back Pull Down
Pull Down + 3 Sec Hold
Side Plank Reach Under
Side Plank Reach Under
Tricep Dip + Knee In
Tricep Dip Pulses
Plank Row
Superman Push Ups
Diamond Push Ups
Diamond Push Up Hold

▸ Round 3 40 sec on, 10 sec off
Feet Elevated Low Plank
Feet Elevated Shoulder Taps
Elevated Push Up + Rotate
Elevated Push Up + Rotate
Feet Elevated High Plank
Low Plank to Dolphin
Dolphin Hold
Low Plank Reach + Pull
Feet on Bench Plank Hold
Low Plank Climbers

▸ Team Grow Finisher 60 sec on, 20 sec off
2 Climbers + 1 Push Up
1 SUPER SLOW DIP
1 Push Up + 2 Toe Taps

▸ Cool Down 30 sec on, 10 sec off
Neck Stretch
Neck Stretch
Wrist Stretch
Cobra Ab Stretch
Puppy Pose

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.