Week 4 - Day 1 | Upper Body Strength + HIIT

by Chris Pruitt

Warm-up

  • 1 min jumping jacks
  • 10 arm circles (forward and backward)
  • 10 inchworm walk to push-up
  • 10 band rows

Workout

  1. Dumbbell Floor Press: 4 sets of 6-8 reps
  2. Single Arm Dumbbell Row: 4 sets of 6-8 reps per arm
  3. Dumbbell Seated Shoulder Press: 4 sets of 6-8 reps (tempo: 2-1-2)
  4. Dumbbell Zottman Curls: 4 sets of 8-10 reps (tempo: 2-1-2)
  5. Dumbbell Overhead Tricep Extensions: 4 sets of 8-10 reps (tempo: 2-1-2)
  6. Diamond Push-ups: 4 sets of 10-15 reps
  7. HIIT: 20 seconds of Dumbbell Burpee to Overhead Press, 10 seconds rest, 12 rounds

Accessory Work

  • 2 sets of 10 dumbbell upright rows (tempo: 2-1-2)
  • 2 sets of 10 dumbbell face pulls (tempo: 2-1-2)

Extra Work

  • 2 sets of max effort weighted pull-ups or close grip pull-ups

Cool-down

  • Puppy Pose: 30 seconds
  • Thread the Needle Pose: 30 seconds each side
  • Eagle Arms: 30 seconds each side
  • Forearm stretch: 30 seconds each arm