Name: Playbook - Kailey Hackett - W2/D2 Upper body HIIT
Uploaded: 2022-11-18T00:40:32.883Z
Duration: 40 min
Description: W2/D2 Upper body HIIT

Brigit

This will be upper body HIIT. 

Find a weight that is challenging, but you are able to do for all 40 seconds. 

Complete 3 rounds, go through each exercise once before moving onto the next.

40 seconds on (1st round) 
30 seconds on (2nd round)
20 seconds on (3rd rounds) 
•each round that gets shorter you should try and grab at least 2-5lbs heavier in weight 
20 seconds off 
40 second cycle rest

PLEASE MUTE AUDIO… GUY GRUNTING IN THE BACKGROUND 😂

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Bosu or bench Dumbbell seated shoulder press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Lying on bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell chest press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

- Begin in a high plank position with your hands under shoulders and feet wide
- Simultaneously jack your feet in and out and your hands out and in
- Repeating for time or reps

Double plank jacks

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

W2/D2 Upper body HIIT

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