Week 1 - Day 1 | Upper Body Strength + HIIT

Warm-up

• 1 min jog in place
• 10 arm circles (forward and backward)
• 10 shoulder shrugs (NO Weight) 
• 10 push-ups

Workout

1. Dumbbell Bench Press: 3 sets of 10-12 reps 
2. Single Arm Dumbbell Row: 3 sets of 10-12 reps per arm
3. Dumbbell Shoulder Press: 3 sets of 10-12 reps
4. Dumbbell Bicep Curls: 3 sets of 12-15 reps 
5. Dumbbell Tricep Kickbacks: 3 sets of 12-15 reps per arm
6. Push-ups: 3 sets of 10-15 reps
7. HIIT: 30 seconds of Dumbbell Thrusters, 30 seconds rest, 8 rounds

Accessory Work

• 2 sets of 12 dumbbell lateral raises
• 2 sets of 12 dumbbell front raises

Extra Work

• 2 sets of max effort pull-ups or inverted rows

Cool-down

• Cat-Cow Stretch: 30 seconds
• Child's Pose: 30 seconds
• Shoulder stretch: 30 seconds each arm
• Tricep stretch: 30 seconds each arm