Upper Body and Core HIIT Workout

Do you have a lower body injury & need a cardio workout? OR just want to crush your shoulders & abs in cardio along with your lifting workout? This is way tougher than it looks!

1. Warm-up 5min’s & use a timer.

2. Do 1.5 minutes of each exercise above followed by 30 second rest before moving on to the next one. Use a med ball or weights that are challenging to do 20-30 reps. This is for a CARDIO effect; so think lighter weights, faster & more EXPLOSIVE reps!

For #1, keep your lower back pressed to the bench; don’t arch.

#2 is just shoulder presses. I used 20lbs on each side.

For #3, do about 20-25 reps each side to take up 1.5 minutes. To modify, rest your heels on the mat & just rotate side to side instead of pushing the ball/dumbbell up overhead at an angle. I used a 12lb ball; you can use a dumbbell.

And #4 is just push-ups; go to your knees as needed.

3. Do 3 Rounds of the above for a 30min workout (includes warm-up).