Name: Playbook - Raymil Samuel - Upperbody + Abs HIIT
Uploaded: 2024-04-03T22:11:17.231Z
Duration: 30 min
Description: Upperbody + Abs HIIT

Do each exercise 45 seconds with 15 seconds rest in between and take 60 seconds rest after you have done all the exercises. Complete this for 4 rounds

Dumbbell shoulder press
Bent over fly’s
Dumbbell jacks
High plank rows + rotation
Dumbbell Russian twist + shoulder press
Weighted knees up crunches
Chest fly’s + leg raises

- Seated dumbbell shoulder press
- Sit on an bench holding a dumbbell in each hand at shoulder height with your palms facing away from you. Keep your chest up and your core braced, and look straight forward throughout the move. Press the weights directly upwards.

- Follow the movements in the video

dumbbell shoulder press

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

- Perform jumping jacks with light dumbbells in your hands
- Increase speed as you feel comfortable

Dumbbell jacks

- Set up in a high plank with your dumbbells directly under your shoulders, feet wider than shoulder width and brace your core, legs and glutes to stay as rigid and stable as possible. Hold the dumbbell in your hand and lift it up into your lower ribs + rotate

High plank rows + rotation

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side + alternating shoulder presses

Dumbbell russian twist + Shoulder presses

- Raise your knees and keep your legs at 90 degrees
- Raise your shoulders off the floor keeping your arms bend with weight

Upperbody + Abs HIIT

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