UpperBody HIIT Workout Dumbbells 02

UpperBody HIIT Workout – Using a pair of Dumbbells

5 Exercises
3 Rounds
30s Work — 15s Rest

Focus on UpperBody & Core strength

Exercises:

Alternating Arnold Press – Dumbbells at shoulders. Alternating pressing from front, to side, to straight up. And back to starting point.

Bent Row to Kickback – Dumbbells hanging in front of you. Bent over (back flat). Pull dumbbells to your side, then extend your arms back.

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Two Handed Front Raise – Place hands on each end of the dumbbells. Keep arms straight, and raise to shoulder height.

Double Dumbbell Swings – Dumbbells in front of you. Push hips back, swinging dumbbells between your legs (back straight). Then power your hips back straight, pushing dumbbells up, about chest high

Weighted Ab Twist – Seated. Leaning back slightly. Heels on ground (feet up to make it more difficult). Take dumbbell from one side of your body to the other. Keep core tight.

Make sure to stretch before and after. And that you are capable of doing these exercises before starting.

FullBody HIIT Workout 07 Bodyweight

Bodyweight FullBody HIIT Workout 07

All you need is a Box, Bench, Chair, Step, or Couch (Anything stable enough to step up and lean on)

4 Rounds
30s On / 15s Off

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Exercises:

1. Step Up to Knee Raise – One foot on bench. Power up, and bring your back leg into a knee raise. Back down, and repeat.

2. Step Up to Knee Raise (opposite leg)

3. Tricep Dips – Hands on bench, bending at your elbows. Legs/feet extended makes it more difficult. Legs closer to your body, makes it easier

4. Incline Pushups – Lean into the bench, to a plank. Lower down into a pushup and back up

5. Kickback to Knee In (L) – High incline plank, leg up and extended, then bringing knee into your chest, and back out.

6. Kickback to Knee In (R)

7. Seated In/Outs – Sit on bench, lean back, extend legs out. Bring knees into chest and back out.

Fullbody workout. No equipment needed (other than a bench or chair). Great for a home workout, great for an outdoor workout. Do it anywhere!

100+ Home workouts. Bodyweight or minimum equipment workouts. No gym needed!

3 Quick Tips To Stay Motivated The Rest Of 2020

We have just about 2 weeks left in 2020. The year that felt like it had 27 months….

Combine that with the usual struggle that is the holiday season, and motivation can go out the door REAL QUICK

Don’t treat motivation like that!

I wanted to share a few quick things you can do between now and January 1st to help you stay positive and stay motivated towards your goals and the new year.

1. DONT step on the scale.

For a couple reasons…

A) The scale isn’t the be all end all of progress. It only tells you a number at that exact day and time. Stepping on it 20 minutes or a day later, and it can tell you a totally different number….

B) Just about everyone strays from their normal routines and diets during this time of year, and you don’t need that kind of negativity, or stress, in your life. Save the scale for 2021.

2. Work out as early as possible.

Working out has a ton of mental benefits, so kick those off as soon as you wake up.

Even if it 5-10 minutes of jumping Jacks and squats. It counts!

Doesn’t just bring a physical benefit (that’ll motivate you to crush the day!), but the mental benefit of “checking the box” of exercise, really helps boost your motivation to do more the rest of the day.

And getting your workout in early means you don’t let your day get in the way, like it tends to do.

I send this exact gif out, a lot!

3. Consume things that gets you pumped.

Favorite playlist/album/artist. But it on blast.

For a quick jolt of motivation, Youtube search: Motivational Video. There’s a TON to choose from.

I know some go on social media and watch a few of their favorite fitness influencers. That can be a gift & a curse, but if it works for you, go for it.

Remember, motivation doesn’t last on its own. Sometimes you have to create it yourself. Sometimes you have to find it in others. Just keep going.

You. Got. This.

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