HIIT Arms & Abs

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

Workout
Circuit 1: Complete each exercise with ALL OUT intensity for 40 seconds. Rest for 20 seconds between exercises. Repeat circuit 1 for 2 sets. Add the “Burn Out” exercise immediately following the second set.

Circuit 2: Complete each exercise with ALL OUT intensity for 40 seconds. Rest for 20 seconds between exercises. Repeat circuit 1 for 2 sets. Add the “Burn Out” exercise immediately following the second set.

Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. It is encouraged that you modify each exercise to a version that is best for you.

 

WARM-UP

Vertical Arm Swings

 female demonstrating vertical arm swings

Horizontal Arm Swings

 female demonstrating horizontal arm swings

Straight Arm Jacks

 female demonstrating straight arm jacks

Plank to Down Dog

 female demonstrating plank to down dog

 

WORKOUT EXERCISE
DEMO
MODIFICATION

CIRCUIT 1

Side to Side Push-Ups
(40 seconds)

Rest 20 seconds

woman demonstrating side to side push ups

woman demonstrating side to side push up modification

Jack Hammers
(40 seconds)

Rest 20 seconds

woman demonstrating jackhammers

woman demonstrating jackhammer modification

Push-Up + Renegade
(40 seconds)

Rest 20 seconds

woman demonstrating push up + renegade

woman demonstrating push up + renegade modification

V Foot Touches
(40 seconds)

Rest 20 seconds

 woman demonstrating v foot touches woman demonstrating v foot touches modification

Repeat circuit 1 for 2 sets. Add the "Burn Out" exercise below immediately following the second set and then transition to circuit 2.
BURNOUT
DEMO
MODIFICATION

Push-Up Pulse
(as long as possible)

 woman demonstrating push up pulse burnout woman demonstrating push up pulse burnout modification

 

WORKOUT EXERCISE
DEMO
MODIFICATION

CIRCUIT 2

Ski Abs
(40 seconds)

Rest 20 seconds

woman demonstrating ski abs

woman demonstrating ski abs modification

3-1 Tricep Push-Up
(40 seconds)

Rest 20 seconds

woman demonstrating 3-1 tricep push up

woman demonstrating 3-1 tricep push up modification

Shoulder Tap + Plank Jack
(40 seconds)

Rest 20 seconds

woman demonstrating shoulder tap + plank jack

woman demonstrating shoulder tap + plank jack modification

A-Frame Twists
(40 seconds)

Rest 20 seconds

 woman demonstrating a-frame twists woman demonstrating a-frame twists modification

Repeat circuit 2 for 2 sets. Add the "Burn Out" exercise below immediately following the second set and then transition to your cool-down.
BURNOUT
DEMO
MODIFICATION

Earthquake Hold
(as long as possible)

 woman demonstrating earthquake hold burnout woman demonstrating earthquake hold burnout modification

 

COOL-DOWN

Cobra

 female demonstrating cobra

Tricep Stretch

 female demonstrating tricep stretch

Shoulder Stretch

 female demonstrating shoulder stretch

Chest/Bicep Stretch

 female demonstrating chest & bicep stretch

 

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