Day 10: 35 Min total upper body workout - with weight ( 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

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

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D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.