hi everyone welcome back to my channel so I forgot to film an intro for this so
let's just get right to it we're gonna start off with a HIIT and if
you guys don't know HIIT is high-intensity interval training and I
love starting off my workouts with a hit just because it's a great way to burn
some fat and get your body really really lean so especially in the summertime I
will do a hit almost before every single workout I just like starting with it
before just because after a long leg day or like long sweaty workout I just don't
really feel like doing a hit afterwards so starting it off really helps to get
my body heat up so the first movement of our hit is going to be a slow bicycle
and I love incorporating ab exercises into my workout by incorporating them
into my hit so this one is one of my favorite ab exercises so the slower you
can go the better this time I was just going a little bit quicker just because
my next exercise it's gonna be a lot so if you guys don't know what a hit is is
pretty much something that you do exercises that you complete back to back
to back without any breaks so we're gonna complete this one and right after
we're done with the bicycle we're gonna do another 30 seconds of ABS and this
one is kind of a side to side you want to make sure that your palms are in
front of your booty so you're not using any other muscles besides your core and
we are just kicking our legs out straight from one corner to the other
corner after that we are gonna do a plank to push-up so you want to make
sure you are swaying your hips as little as possible so I kind of spaced my legs
about shoulder width apart just to kind of help me with that and so we're just
gonna go right arm up left arm up right arm down left arm down and then in the
middle you'll see I'll kind of switch just so that I have like another arm
going up first and then right after we do that we're going to do 30 seconds of
burpees and you want to make sure at the top you are jumping up high I was kind
of tired because I did this right after doing my actual hit you want to make
sure you have good form it's better to go slow and have good form then fast
with bad form so just a standard Burpee nothing crazy were doing 30 seconds of
this and then right after that we are going to move into squat jumps so make
sure you get nice and low make sure you have good form and jumping really
hi and I just flipped my arms back just because it kind of helps with getting a
little bit more air stuff like that so we're just going to do 30 seconds of
that and as soon as we're done with this one we are going to take a one to two
minute break and then you're gonna repeat or a total of three set
next we are gonna go into the actual upper body day my favorite way to do
upper body is lots of super sets and try sets that way I am working up a sweat
and arm day isn't too boring for me so super set is similar to a hit where it's
just two workouts that you do back-to-back and after you complete the
second one you take a break so the first movement we're gonna do is like this arm
lift but while the other arm is being worked you want to make sure the
opposite arm is being held and raised and this one is really difficult
shoulder / arm blaster so I love doing this we're just gonna do 10 reps each
side move on to the other side and make sure your opposite arm is raised at all
times and after that we're gonna move straight into this bicep curl I am just
using 12 and a half pounds and making sure one arm is going up and then
switching somewhere in the middle so we're gonna do 10 reps of each side and
then we're gonna repeat those two exercises again for a total of three
sets
the next workout we are going to do a seated Arnold press and this is just
like a normal shoulder press but this one at the bottom we are going to curl
our wrists inward so as you can see we start in with our thumbs facing each
other for the press and then at the bottom we're gonna curl our palms inward
so that our pinkies touch and so we are just making sure that you go slow and
steady and really focus on the muscles this one is really hard as you can see
but we're gonna do 10 reps of this and we're going to superset it with the next
workout and then the next movement is just going to be around the world this
one is a slider and lighter weight just because this Wigman is just really hard
for me and my muscles there just aren't as strong so I'm going in with my seven
and a half pound weights and just going around in a circle at the top my thumbs
are facing each other and then up the bottom like pinkies are touching and
we're just gonna go another ten reps of this and then as soon as those two
movements are done wouldn't it take a rest and then repeat those two again for
a total of three reps
to finish off our upper-body workout we are finishing with this back exercise
you can also use the seated cable machines but this machine was open at
our gym so he went ahead and use us pretty much works the same muscles and
you want to focus on back muscles contracting and imagine as if there was
a coin back there that you are trying to pinch between your two back muscles and
we are just going to do 15 reps of these rows and repeat for total of 3 sets so
that is the end of the video I hope you guys enjoyed and if you did make sure
you give this video a thumbs up so I know that you want to see more videos
like this thank you guys so much for watching and I will see you guys in my
next video bye guys