Day 24: 30MIN TONED ARMS& Back workout - with weight (HIIT IT HARD - the comeback challenge)

Feel your UPPER BODY on fire with this 30 min ARMS & BACK Workout with weights! You'll need 2 sets of dumbbells today, a medium set and a heavier option. Do your best to keep going with each exercise until you hear the beep. Are you ready to feel more toned in your upper body? Let's do it ❤️

▸ Level: Intermediate-Advanced
▸ Time: 30 Min
▸ Equipment: With Dumbbells (For your reference I'm using 2 x 5kg and 2 x 8kg)

Workout:
▸ Warm Up 30 sec on
Arm circles
Step back
High plank hold
Forward facing wrist circles
Backward facing wrist rocks
Low plank to dolphin
Low plank rocks
Plank + toe tap

▸ Workout 30 sec on, 10 sec off
Curl + press
One arm press
One arm press
Shoulder taps
Pike push ups
Pike push up hold
Bicep curls
Hold + curl
Hold + curl
Curl + 2 shoulder press
Shoulder press pulses
Arnold press
1 arm row
1 arm row
Lift + pull back
Dumbbell pull under
Superman hold
Push up + row
High plank leg raises
Up + down plank
Push up + 2 shoulder taps

▸ Change to heavier weights 40 sec on, 10 sec off
Dumbbell row
Alternating row
Chest press
Chest press + 5 sec down
Push up + t rotation
Walking push up

▸ Finisher 30 sec on, 10 sec off
Alternating curls
curl hold
Press up + tricep extension
Tricep extensions
Diamond push ups
Tricep extension pulses
Diamond push up hold
climbers

▸ Cool Down 30 sec on, 10 sec off
Tricep stretch
Tricep stretch
Upper 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.