Back, Arms & HIIT Workout
Here’s another 45 minute workout that can be completed from the comfort of your home! The workout is written with the assumption that you have all the equipment needed BUT I have included exercise notes at the bottom for ways to modify if you do not have any equipment. As always, try to get creative with this and see what items in your house you can use! Enjoy and let me know what you think :)
Warm up (1-2 songs) Dynamic warm up including any variation of the following:
- body weight squats, body weight reverse lunges, jumping jacks, seal jacks, squat jacks, push ups, transverse twist, etc.
Circuit 1* - complete 3 rounds (equipment: dumbbells)
- hip hinge reverse grip row x 6
- hip hinge low row x 6
- hip hinge high row x 6
**complete exercises back to back with no rest in between, rest at the end of each round
HIIT Circuit 1* - complete 2 rounds, (equipment: bench/chair)
- box jumps
- lateral bench jump overs
**30 sec on/30 sec rest
Circuit 2*- complete 3 rounds (equipment: dumbbells)
- cross body curl x 12 total
- hammer curl x 6
- bicep curl x 6
**complete exercises back to back with no rest in between, rest at the end of each round
HIIT Circuit 2* - complete 2 rounds
- alternating jump lunges
- pop jacks
**30 sec on/30 sec rest
Circuit 3*- complete 3 rounds (equipment: dumbbells)
- bridge pullover x 8
- plank single arm row x 8 each
Optional Cardio:
- 10 minute run
- .25 mile repeats: hard run for .25 miles, 1 min walking recovery x 4
- 5 minute recovery run
- .25 mile repeats: hard run for .25 miles, 1 min walking recovery x 4
- .25 - .5 cool down jog
WORKOUT NOTES:
- Circuit 1: all exercises can be completed with dumbbell alternatives (see below!)
- HIIT Circuit 1: if you do not have a bench or steady chair, you can use the bottom step for the box jumps OR jump up all steps and back down for 30 seconds. For the lateral bench jump overs you can run sideways up your steps and sideways back down.
- Circuit 2: all exercises can be completed with dumbbell alternatives (see below!)
- Circuit 3: all exercises can be completed with dumbbell alternatives (see below!)
- Dumbbell alternatives: if you do not have dumbbells at home you can use cans, exercise bands, water jugs, bags of rice/beans, laundry detergent containers, etc.. get creative!!
