Name: Playbook - Miranda Criner - W1/D1 Mini Band Upper Body HIIT
Uploaded: 2022-06-13T20:43:43.946Z
Duration: 35 min
Description: W1/D1 Mini Band Upper Body HIIT

Loved it! So easy to do with my kiddos running around. 😊

Grab those mini resistance bands, water, and a mat! We are going to be burning and building our arms, back, chest and core with today’s Upper Body HIIT!

How to work the circuit below:
Work through all 6 exercises of the circuit. Work :60 seconds on for each exercise with a :20 second rest/transition between each exercise. Once you work through all 6, rest for :90 seconds and complete two more rounds for a total of three rounds! 


Warm Up:
:30 seconds high knees
:10 seconds rest
:30 seconds butt kicks 
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds arm circles
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:60 seconds plank hold

Place the mini band around both forearms. Bring your arms up in front of the body at a 90-degree angle. Stand nice and tall, pull the belly button into the spine and exhale as you retract the shoulders (as if you were pinching a penny between those shoulder blades) pull the band across the chest. Release with control as you bring the arms back to starting position

Banded 90 Degree Pull Apart

Banded Lat Pull Down

Place bands on the forearms. Lying on your stomach, place your toes on the ground behind you and arms with the band straight out in front of you resting on the floor. Squeeze the glutes and activate the core as you lift your chest and arms with the band. As you lift pull both arms back, pull the band across the chest (not the throat) and pinch the shoulder blades together.

Banded Lying Back Extension

Place the band around the upper portion of the arm (around the bicep area). Position yourself into a high plank. Make sure your wrists are placed directly underneath your shoulders. Pull the belly button into the core and lower your body toward the floor keeping your elbows tracking back versus to the side. The band should stretch across your chest NOT the throat. Exhale as you pushup yourself back to your starting position. **If you need to modify the movement, drop down to your knees when performing the pushups. Make sure you maintain a straight line from the shoulders to the knees.

W1/D1 Mini Band Upper Body HIIT

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