Week 2 - Day 1 | Upper Body Strength + HIIT

Warm-up

• 1 min jumping jacks
• 10 arm circles (forward and backward)
• 10 wall push-ups
• 10 band pull-aparts

Workout

1. Dumbbell Floor Press: 3 sets of 10-12 reps
2. Dumbbell Bent Over Rows: 3 sets of 10-12 reps
3. Dumbbell Arnold Press: 3 sets of 10-12 reps
4. Dumbbell Concentration Curls: 3 sets of 12-15 reps per arm
5. Dumbbell Overhead Tricep Extensions: 3 sets of 12-15 reps
6. Diamond Push-ups: 3 sets of 10-15 reps
7. HIIT: 30 seconds of Dumbbell Thrusters, 20 seconds rest, 8 rounds

Accessory Work

• 2 sets of 12 dumbbell upright rows
• 2 sets of 12 dumbbell rear delt flyes

Extra Work

• 2 sets of max effort chin-ups or resistance band pull-ups

Cool-down

• Cat-Cow Stretch: 30 seconds
• Thread the Needle Pose: 30 seconds each side
• Cross-body shoulder stretch: 30 seconds each arm
• Forearm stretch: 30 seconds each arm