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0 Build a bigger upper body from the comfort of your home!
Today’s…
Cardio Round 1…
For today’s cardio, we are going to doing 45 seconds of sprints and 45 seconds of jumping jacks. We will do this for a total of 3 times. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a run outside instead. I started off this workout with a two mile run.
Circuit…
Abs…
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
40 Minute HIIT Back and Arms Workout from Home
Cardio
– 3 rounds of the following:
– 45 seconds sprints
– 45 seconds jumping jacks
Circuit
– 3 rounds of the following
– 30 second bicep curls
– 30 second tricep extensions
– 30 seconds shoulder press
– 30 seconds bent over row
Circuit
– 3 rounds of the following:
– 30 seconds of hammer curls
– 30 seconds of tricep kick backs
– 30 seconds of arnold press
– 30 seconds one arm row (right side)
– 30 seconds one arm row (left side)
Abs
– 3 rounds of the following:
– 30 seconds of toe touches
– 30 seconds of high plank
– 30 seconds of mountain climbers
– 30 seconds of crunches
Stretch it out!
Bicep Curls:
Tricep Extensions:
Shoulder Press:
Bent over Row:
Hammer Curls:
Tricep Kickbacks:
Arnold Press:
One Arm Row:
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
