Looking for a challenge? We have a workout for you. Here is an intense upper-body and plyo HIIT routine that will spike your heart rate and build muscle, all at once. You will need a box (or a step), an incline bench and a set of weights for this workout and a little space to jump around.
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First, it is important that your muscles are warm prior to starting this workout – start with a 5 to 10 minute warm-up of low-impact exercises and dynamic stretching. Complete five sets of the following and you will be left breathless.
Box Jump Burpees
Select a box or a step that you feel comfortable you can easily clear the height. Make sure it is on a stable surface before starting the exercise. Spring forward and jump on top of the box but concentrate on landing lightly, lik you are jumping on egg shells. Sit back into a gentle squat on the top of the box ebfore to jumping down. As soon as your land, use your momentum and swing your legs back into a burpee. Quickly jump back onto your feet, set back up and repeat. Continue the exercise for 45 seconds straight with limited rest.
Rest for 20 seconds.
Renegade Row Into Push-Up
Start in a plank position holding a weight in each hand. Complete a one-arm row and place the weight back on the ground – complete a push-up. Continue to do a one-arm row with other arm and transition into a push-up. While doing the row and push-ups think of your back and waist as a table top and try to keep as straight as possible. Complete 8 to 10 reps on each side.
Rest 20 seconds.
Incline Bicep Curl
Set up a bench in incline position. Hold a dumbbell in each hand and let the weights hang at each side of your body. Start with one arm and complete a bicep curl. Alternate to the other arm and complete a bicep curl. Complete 8 to 10 bicep curls on each side.
Rest 20 seconds.
Start in a standard pushup position. As you lower your body toward the floor, raise your right foot, bend your knee and swing your leg out sideways. Move your knee towards your elbow as you move closer to the ground. As you raise your body, your leg returns into standard push-up position. Return to the starting position, and repeat with your left leg. Complete 8-10 reps each side.
Rest 20 seconds.
Set up in lunge position with your left knee almost touching the floor, while maintaining a straight back. Your torso should be upright throughout the exercise and you knee does not travel past your toes. Quickly spring your body up into the air switching the position of your legs landing back into lunge position. Again, spring your body into the air switching legs into lunge position. As your legs switch position, your opposite arms swing from side to side. Continue this exercise without any rest for 45 seconds.
Make sure you give yourself time for a proper five to 10-minute cool down like a slow jog or hop on the bike followed by static stretching. Many people skip the cool-down or rush through it to finish their workout, but it should not be overlooked. A proper cool-down assists with recovery, prevents the sudden pooling of blood in your extremities and re-circulates blood back to the heart, skeletal muscles and brain, and helps reduce the build-up of lactic acid, which can prevent muscles from cramping and stiffness. So, take a few minutes to lower your heart rate and be proud of what you just accomplished.