30-Minute HIIT Arm Workout (No Equipment) | Zero30 Day 2

Welcome to 00:30, your Xero equipment 30 minute full body workout program. I'm Lindsey Baumgren and today I'm leading you through a 30 minute upper body hit. We're calling this an upper body burnout because that is what it is. Today we are pairing bodyweight strength exercises with powerful power moves that are gonna raise your heart rate in a hiit cardio way. So it looks like this. You have three circuits. Each circuit has four moves. We go strength, power, strength, power. Your work time is going to decrease throughout the work. So circuit one, 45 seconds of work, 15 seconds of rest. Circuit two, 40 seconds of work, 20 seconds of rest. Circuit three, we call it the Dirty 30. It is 30 seconds of work, 30 seconds of rest. So your work time will slowly decrease throughout the workout. And trust me, you're really going to like that as we go. And because this is going to be fire for your upper body, we are going to show you how to burn out that upper body using just your body weight in 30 minutes. You ready to do this thing? I'm Lindsay and I'm going to lead you through it. So let's go. We're going to start with a good body weight, warm up and then we are going to jump into 30. 30 minute circuit. Okay, so let's go ahead. Let's just flap our wings. Couple arm hugs today. Flap it out. Chest stays lifted. Relax those shoulders. Nice. From here I'm actually going to have you hinge forward. Take those arm flaps. Keep them going. Just hinge forward. Feels a little bit different. Right? Loading through that hamstring. Feeling the posterior chain open up a little bit. Nice. Stand it back up. Awesome job. From here you're going to reach up nice and tall and just alternate those sweeps. The back pedal out those arms right here. Nice. Pedal it out. You have four, three, two and one. From here we're going to stay on the right arm. Give me your thumb. Make a figure 8. Thumb down, thumb up, thumb down, thumb up. So internal rotation, external rotation, going to get those shoulders nice and warm. Because you're going to use them in almost every exercise today. They stay engaged in a lot of upper body moves. Ok, we're going to hit it all from chest and shoulders to bis and tris. You got one more. Switch it out. Other side. Thumb down, thumb up. You're drawing a figure eight with your thumb. Figure eight, there you go. Internal and external rotation for the shoulders opening up through that chest. Nice. First circuit, we're going to hit chest and shoulders. Those are your push muscles. We're going to put our push muscles and our pull muscles together. Work them differently. Keep that core tight. Nice. Give me one more right here. Awesome job. You're going to take it to the back of your mat and we're going to go to plank walk out. So you're going to hinge forward. You're going to walk out to a high plank and you're going to walk right back in. Tap the toes, stand up tall, reach overhead, do it again. All alright. So walking out to that high plank warms up my shoulders, warms up my core. It's going to be a very integral part of today's workout. Keeping that core nice and tight. Nice. You're going to give me one more walkout and then you're going to hold that high plank position. Awesome job. Walk it out. Hold that high plank position right here. Shoulders stacked over wrist. Weight is evenly distributed between all ten fingers. You can always take high plank to a low plank if that feels better for your wrist today. Okay, hold it here. Shoulder tap opposite hand, opposite shoulder for 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Push up and back down dog. This should feel really good. Just pressing that chest towards your thighs. Nice. Shake it out, shake it out. Awesome job. Shift that weight forward. Give me two push ups from your knees or toes. All the way down, all the way up option. Drop to knees down, up push back down dog. Again. Walk your hands back to meet your feet. Roll up all the way to the top. Big shoulder rolls. We're just going to jab it out here. This is hit cardio, so we're gonna raise that heart rate too. We're gonna jab it out right, left, right left. Come on. Throw those punches right to me. Keep that core nice and tight. You got eight, seven, six. You got it. Five, four, three, two and one. Let's jack it. Option A, right here you tap and tap. Option B, you jacket. Come on, Finish that warm up. Actually give me big arms. Up and around. Up and around. Warm up that upper body. Let's go. 8, 7, 6, 5, 4, 3, 2 and 1. You warm? All right, let's get into circuit number one. Like I said, circuit one is all about the chest and the shoulders. Okay, you have four moves. Strength, power. Strength, power. I'm going to show you move number one. 45 seconds of work, 15 seconds of rest. Your first move is a down dog push up. So we're going to keep warming up a little bit. Here we go. I go down dog, shift my weight forward, Give me a push up Right back down dog. Your option. Shift forward, drop to the knees, push up. Okay, one down dog. One push up. You guys ready to do this thing? Down dog? Push up. Hitting the shoulders and the chest. Triceps are going to get a little bit in there, too on that push up. Okay? And then we're going to go power. 45 seconds of work, 15 seconds of rest. Find me a down dog. You are on in three, two. Let's go. So I shift forward, high plank, push up, shift back. So just flowing through this, a nice down dog with a push up. Should feel really good, right? Again, you can always drop to the knees on that push up. Okay? On the pushup, think neck in line with the spine. I'm lowering my body as one unit towards the ground, leading with my chest, keeping that gaze in front of me. Elbows fall back towards my hip. Push up. Form is so important and they are so challenging, right? Push ups. I always say this. They never get easier, but you get stronger. Your option, drop to the knees. If you're dropping to your knees, can you keep your toes connected to the mat? That is going to keep the low abs engaged. It's also going to make transitioning right back into that down dog really seamless. All right, come on. You're here for three, two, one more push up. Nice work. Push it back. I'm going to show you your power move. It is a reverse burpee. So walk in, explode up, walk out. Walk in, explode up, walk out. Staying on those shoulders. You're there in three, two. Let's go. Walk out to that high plank, walk it back in, explode up. Nice work. You're here for 45 seconds. You're trying to move through this move as fast as you can. That walk up to that high plank, walk back in, explode up. It is 45 seconds of power right here. Come on, walk it out, walk it in. Explode up. Raising that heart rate, staying on those shoulders. You feel them? They should be working for you. Yes, they should. Walk out, walk in, explode. Now, you can always take that explosive jump out and just stand up tall for me. You decide. Yeah. Five, four, three, two. You're out. Two moves down, two to go. We're gonna stay standing for move number three. Good. Shoulder circles. Okay. Arms come out right here. Circles to the front, circles to the front. I know it's body weight, but you're gonna feel this right here. Lift them up. You're on in three, two. Let's go. Palms face down, drawing tiny circles to the front. 45 seconds. Catch your breath right here. Focus on the shoulders. Relax. Think about relaxing your neck. Really easy to get tense here. Pull those shoulders up. Keep the shoulders down out of the ears. Relax. Catch your breath. Keep that core turned on. Soft bend in the knees. You got this. A great move to catch your breath and really think about the muscles you're working. Put your mind to your muscle right here. Shoulders. You should feel them. Yeah. You got 10 seconds. Come on. You can do this. Keep drawing those tiny circles right here. Nice work. Stand it for 5, 4, 3, 2, and 1. Whoo. Shake it out. Oh, that is fiery. All right, from here, we're going right into chest with a steel jack. So clap the hands right here. It's a steel jack. Like a steel flapping your. I don't know what they call. What do they. What are these called? Your. Your. Your flaps together in three, two. Let's go. Come on. Like the steel jack. Clap those hands in the middle. Every time I pull those hands together to make that clap, think about chest. Chest. Squeeze it. Squeeze it. Your option. Right here. Tap low impact. Right here. Still raising that heart rate. I always say bigger the arms, higher the heart rate. Come on, move it. Squeeze that chest. Let's go. Steel jacks. Steel jacks. Come on. Yep. Clap those hands. Squeeze that chest. Let's go. Let's go. You got it. Raise that heart rate. Come on. Give me ten. Nine, eight, seven. Stay with it. Five, four, three, two. You're out. Walk it off. Nice work, you guys. Awesome job. Circuit one, one down. Repeat it. Okay, Same four moves. We're gonna start on that. Down dog. Push up. Short break. We're gonna get right back into it, saying with that same format, 45 seconds of work. You're on in three, two. Let's go. Down dog. High plank. Push up. Come on. 45 seconds of work. 15 seconds of rest. Staying on the chest and shoulders. These are push muscles, okay? Chest and shoulders are push muscles. Think. Anytime you push open a door, anytime you press something open over your head, you are using these muscles. They are so important in everything you do every day. Remember your option. Now he drops those knees. Keep those toes connected to the mat. If you can. Pop right back up. Drop to the knees. Push up. Flowing through this again. You can move at a slow pace or a faster pace. Either way, you got five seconds. Let's go. Finish it. Come on. Final four. Three, two, and one. Who. Sit it back. Child's pose. Shake it out. You're going right into those rapid plank walkouts. So I'm walking out to a high plank, walking Back in, adding the jump at the top. I like to call it a reverse burpee. All right, you're there in three, two, let's go. So walk out, find that high plank, walk right back in. Can you explode up? That explode up is just an option. Okay. You don't have to take it. You can just stand up. This is 45 seconds. It is meant to push your heart rate. It is meant to work those shoulders and the core. Right? Come on, come on. You got this. Upper body training using just our body weight. I love this program. You can take it with you anywhere, anytime. You can still split, train, Split training is working. Just the upper body or just the lower body with just your body weight. Come on, you're doing it. Let's go, let's go. Come on. Five, four, three, two, and one. You're out. Nice work, you guys. Two moves down, two to go. Shoulder circles this time. Tiny circles to the back. Gonna switch that direction. Okay. Tiny circles to the back. Heart rate is high. That's right where we want to stay here. On three, two, let's go. That 15 seconds. It goes fast. Okay. Feet are shoulder width, distance apart. Soft bend in the knees. Core is tight. Catching that breath. Drawing tiny circles to the back. Palms are down. Think about pushing that pinky back and around. Back and around. Whoo. Keep those shoulders. Keep those arms right at shoulder height. Catch that breath right here. Okay? You can slow it down. You can go slow circles or you can go tiny, fast circles. You decide. Either way, you're going to feel this in the shoulders. 10 seconds. Oh, it burns. Body weight. Body weight is still fire. Come on, let's go. You got three, two, one. Oh. Flap it out. All right, Steel jacks. Ready to finish it off right here. Okay. Option, you can tap it or give me the jacks. Pulling legs and arms together. 45 seconds. Last time on circuit one. You're there in three. Three, two. Let's go. Up, up. Let's go. Jack it. Jack it. Pull those hands together. The steel jack. Flap those. Flap those little steel wings. Come on, squeeze that chest. Squeeze it, squeeze it, squeeze it. I don't know why I'm having a brain fart. I gotta Google it. What is it called? Steel. What are these? Come on, let's go. Right here. Push it. Push that cardio pace. You get a one minute break between circuits. Earn it. Let's go, let's go. Upper body hit, strength and cardio. Let's go. Come on, Finish with me. 10, 9, 8. You got it. 7, 6, 5. Finish. 4, 3, 2, 1, you're out. Walk it up. Grab some water. Circuit one is done. Coming down to circuit number two. Awesome job, you guys. Circuit two, we go for those pull muscles, our back and biceps. Back and biceps. Your pull muscles, okay? Dropping that work time, increasing the rest time. 40 seconds on the work, 20 seconds on the rest. First move is a lat, pull, curl. We're actually going to be standing. So right here I'm standing. Okay? Pull, push, curl. Pull, push, curl. I'm going to show you my back. So you can see pulling through my lats, extending, and then squeezing my biceps. Okay? So I'm pulling down through my back, opening it, and then pulling in through my biceps, okay? So working back and biceps while standing, using just my body weight, you got to make that mind to muscle connection right here, okay? Soft bend in the knees. Think about spreading that mat apart underneath you. It's going to keep your core really tight. Keep the quads turned on, okay? Arms go up. You're on in three, two. Let's go. Pull, push. Nice work. So it's lats and biceps, okay? So think palms out, palms in. Back, biceps, back, biceps, back, biceps. You really got to make that mind muscle connection, okay? Because you could just willy nilly be right here, right? You're just like, yep. Okay, here we go. That's not what we're here for, okay? You got to put the work, you got to create resistance with your own body weight right here. Put resistance on your muscles right here. Squeeze. So flex the back, flex the biceps. Pull, pull. These are pull muscles. Anytime you pull a door shut, anytime you pull a grocery bag up, you squeeze a grocery bag up to the counter, you pull it up, you, you're squeezing your bicep. Three, two, you're out. Nice work. Awesome job. Shake it out. Okay, Move number one is done. Move number two is power. You go four hooks. Hook, hook, hook, hook. Tap up. High, high, low, low, down, up. Okay, let's go. Three, two. Let's go. High, high, low, low, down, up. High, high, low, low, down, up. You can take out the jump if you want. Tap, reach, High, high, low, low, down, up. High, high, low, low, down, up. Or add the jump. Hooks are for my biceps. Power comes from my back. Boom, boom, boom, boom. Come on. Up, low, low, down, up. 40 seconds. Let's go. Keep that core tight. Tight, tight, tight. Down, up. Finish. One more. High, high, low, low, down. You're out. That'll raise the heart rate, right? Let's go to our stomach. Okay? Move number three is strength. I'm lying in A prone position on my belly. I'm going to lift right here. My chest off the mat, if I can. Arms are goal posted. Squeeze my back. Squeeze my back. My quads stay on the mat. You're there in three, two. Let's go. Squeeze, tap, squeeze, squeeze. So I'm thinking about pulling my shoulder blades together, working my upper back on this pole together as I lift my hands off the mat. And my lower back stays engaged because it's supporting, lifting my head and chest off the ground up. Tap, pup, tap. You're just tapping the mat gently right back into it, trying to create time under tension. Okay, just a tap. I'm not breaking. Just a tap, tap. Right back into it. Come on. Five, four, three, two, one. Nice work. You ready? All right, move number four. All right. Jab, cross, cardio right here. Jab, cross, switch. Jab, cross. In, out. Jab, cross. Back foot together. So I'm pulling that back foot in. Start right here. You're on in three, two. Let's go. Jab, cross, hop. Jab, cross, hop. Jab, cross. Switch. Jab, cross, switch. Think about pulling that back leg. Hop, hop, hop, hop. Come on. Punch, punch. Front cross, front cross, front cross, front cross, front cross, front cross. You're like, I can't do it. Just front cross right here. It's gonna raise your heart rate too. You do you front cross. Come on. 20 seconds. Push it. Ah. You're in 10 seconds. I meant 10 seconds. Let's go. Bring it home. Jab, cross, Jab, cross. Switch it. Jab, cross, switch it. Done. Walk it out. Nice work, you guys. Those are your four moves. Back and biceps. Ready to do it again? Repeat, Repeat. Same format, 40, 20. Starting on that lat pull. Bicep curl. Feet are shoulder width distance apart. Core is turned on. Get them up overhead. You're on in three, two. Let's go. Pull, squeeze, pull, squeeze. Back biceps. Softening the knees. Pull so my lats. I'm pulling straight down. Pulling my elbows down towards my hips. Squeezing my back, back, biceps. Make that mind to muscle connection. Keep that core tight. Come on. Gonna feel this in the shoulders too. That's normal, that's normal, that's normal. Try to put the work into your back and biceps. You got this, you got this. Come on, Finish with me. 5, 4, 3, 2. You're out. Shake it off, shake it off. You ready for those hooks? Okay, hook. I'm landing this right on the side of someone's face. Ha. For my bicep. I'm flexing my bicep. High, high, low, Low tap the floor. Explode option. Take out the jump. Ready? Put some power behind those hooks. Come on, let's go. Three, two, let's go, let's go. Boom, boom, boom, boom. High, high, low, low, down, up. High, high, low, low, down, hook. Come on, hook it, hook it, hook it, hook it. There we go. Powerful upper body. It's what you got. Hook, hook, hook, hook, down, hook. High, high, low, low, down hook. High, high, low, low. Come on, stay with it. Give me that power. Make it explosive. Come on. Add those hooks. Throw it from the back. Strong hooks. 10 seconds. Let's go. Finish this. High, high, low, low. One more. High, high, low, low, down, out. That'll raise the heart rate. Yep. Nice work. Down to your stomach. Those prone flies. So I'm laying on my belly, Arms are goal posted right here. Lifting chest off the ground. Engaging that low back. Gonna pinch those shoulder blades together. Three, two, let's go. Working that back with just that body weight right here. I'm getting upper back on the fly. Lower back is engaged constantly by just lifting my chest off the ground. Tap, fly, tap. Keep those arms goal posted right at your sides. Really think about pinching those shoulder blades together. Getting a lot of upper back right here. So good you're gonna feel this one tomorrow. This one always makes me sore. Such a good way to use your body weight to work your back. The largest muscle group in your upper body is your back. Let's go. Three, two, and one. You're out. Nice work. Jab, cross. Okay. Jab, cross, switch. If that switch is too much for you, give me the jab cross. You'd be doing it on the other side. Jab, cross, cross. Switch on the switch. Pulling my back leg in. Together, switch. Together, switch. Try it together. Switch. Okay. Three, two. Let's go. Let's go. Jab, cross. Jab, cross. Jab, cross. Come on. Keep that core nice and tight. Boom, boom. Okay, you're throwing those punches from the back side of your body. Come on. Power comes from the back side of my body. You can always slow this down, you guys. Jab, cross, switch it. Jab, cross, switch it. What I like about this is it might feel a little goofy the first time you do it, but you can come back, do it again, get better every time you do this workout. Yes, you do. Yes, you do. Let's go. Come on, push it. Five, four, three, two, one. Walk it off. Circuit two. Done. Let's go. Grab some water. One minute break two circuits down. One, two, go. As promised, that work time decreases, rest time Increases Circuit number three is what I call Dirty 30s. Okay? 30 seconds of work, 30 seconds of rest. Four moves, same format. Strength, power, strength, power. Okay, I'm going to show you your move number one. Circuit three is hitting all of the arms but focusing on that tricep. We haven't really honed in on that tricep, the back of the arm yet, so we're going to go there. Okay. Going to come lying on your side. Doesn't matter which side. You're going to do both sides. Outside arm hits the mat. Palm is to the ground. Arm that is underneath me comes to the top of the shoulder just like this. So setting it up, palm at the chest, right here. Legs can be bent, legs can be long. Okay, I'm pushing up from the ground. It is a side lying tricep press. Tap, push, tap, push. I'm hitting the back of my arm. My tricep right there. 30 seconds of work. We're gonna do the other tricep for move number three. Okay? So you're gonna get both sides. Choose one that you want to start on. Set it up. You're on in five. Let's go. Four, three, two. Let's go. 30 seconds. Push, tap. So you're trying to get right back into it again. Not pushing up and falling down. I'm pushing up, controlling down. Push up, control down. That eccentric motion, that eccentric motion, the way you back down to the mat is just as important as that push up. So push up slow and controlled down. Push up slow and control down. It's just a tap, and then right back into it. Come on. That tricep, that back of the arm should be on fire. You got five, four, three, two. Give me one more. There it is. Nice work. We're gonna go up and over. You're finding an army crawl position. I'm gonna grab my towel because I'm getting sweaty in here. Army crawl. Two jacks at the top, two jacks at the bottom. So find a plank. Jack, jack, down, down, jack, jack, up, up. So I'm dropping down, down, up, up. You can take this from your knees if you want as well. Okay? Just focus on the army curl. Down, down, up, up. From the knees or from the toes, you get it aside. You're there in three, two. Let's start on the jacks right here. Jacket, jacket. Take it. Forearm, forearm, jack, jack, high, plank, high, plank, jack, jack, drop, drop. Now focus. Which arm are you dropping to the mat with first? Stay on that arm this whole time. The next time through, you're gonna try and hit the other Arm. Okay. Because you're gonna notice you have a tendency to lead with your strong arm. Right? Gotta make both sides equally as strong. Come on. Hello, core. Five, four, three, two. You're out. Whoo. Side lying tricep press. Other way. Find that side. Lay on it. Okay, right here. Outside hand comes to the ground right next to my chest. Underarm stacks right on top of that shoulder. Or you can even touch your tricep, maybe. If you want to feel your tricep working, make that mind to muscle connection. Right? Pushing off the mat. Side lying tricep press. 30 seconds. Burn out that back of the arm. Let's go. Three, two. Come on. Come on. Here we go. Push. Tap again. I'm not falling back to the ground. I'm controlling it. You're also going to feel this in this oblique right here. Hello, side abs. Yep, they're working too. We're really focusing on the tricep. The back of my arm, that is what is trying to push me off this mat and lower me back down. Slow and controlled. Push up. Slow and controlled. Come on. This is a tough move, you guys. That's why you only got to do it for 30 seconds. Because you can do anything for 30 seconds. Come on. Three, two, one. You're out. Nice work. Are you ready for move number four? The final move of this circuit. It won't be an upper body hit without some burpees. All right, you guys. Burpee, chest to floor if you want it. Option A, standard burpee, hands to ground step or jump it in. Explode. Option B, lower all the way down to the ground. Chest to the floor. Up. Explode. I'm going chest to floor. I'm going to show you modifications along the way. If you want to go there, you're there in three, two. Let's go. 30 seconds of burpees. 30 seconds of burpees. Whatever kind of burpee you want to do. I just need you moving for the entire 30 seconds. I need your hands on your knees. At the end of this, I need you gasping for air. Okay? This is it. Push it. Work for it. Come on. You gotta finish this workout strong. 10 seconds. What do you got for me? Yes, you can. Yes, you can get there. Five, four, three. Give me one more. Two. And one. Whoo. Yes. Hands on knees. Found it. You find it. Find your limit. You guys find your limit. One more time through circuit number three. That's all you got left. Finish strong, finish strong. Make yourself proud today. Make yourself proud. Starting on the ground, side lying tricep press. Choose A side. Right here. Hand by the chest. Other arm on the shoulder. Three, two, go. Let's go. Come on. Thirty seconds. One more time through each of these moves. Two minutes of work total. And that is how you finish this workout. Yes, you can break it down. One 30 second interval at a time. One rep at a time. One rep at A time. Come on, you got this, you got this. Our motto for 00:30 is one more rep. Come on, one more rep. You can do it. One more rep. I know it burns. My tricep does too. 2. Come on. 5, 4, 3, 2 and 1. Nice work. All right, you ready for those army crawls? Okay, option drop to your knees and just do the army curl option. Two jacks at the top, two jacks at the bottom. You get to decide. Keep that core tight. I need a nice low butt, straight line from head to toe. You got that glass of water on your back, okay? Don't spill it because you're gonna want it at the end of this workout. Yes, you are. Let's go. Find that high plank. Two jacks. We're gonna start with two jacks. Find your high plank. You're on in three, two. Let's go, let's go. Jack it, jack it. Down, down. Oh, jacket. I didn't switch my lead arm. Switch your lead arm. Jack, jack. Switch your lead arm. Come on. It's natural, right? To go with the arm that is strongest for you. You gotta work both sides evenly. Switch that lead arm. Come on. Two jacks at the top, two jacks up the bottom. Jacket. Jack it down. Down. Jack it. Jack it. Up, up. 30 seconds. Yes, you can. Come on. You're there. In five, four, three, two, two jacks for the finish. Woo. Side lying. Triceps, other side. Two moves, you guys, two moves. Let's go. Lay it down right here. Triceps, other way. And then chest to floor, burpees. That is it. Can you do it? Yes, you can. Come on, say it. Yes, I can. Yes, I can. I am strong. Okay, set it up. Palm on the ground, right by my chest. Other arm right on the shoulder. You got 30 seconds to burn out this tricep. You're there in three, two. Come on. Here we go. Up. Control it. Down. Up. Control down. Exhale to help. Use that breath. Exhale pushes me off the mat. Exhale pushes. Pushes me off the mat. Come on, control it. Down. Exhale. Inhale. I know. Shoulders and triceps are so on fire right now. I feel you. Okay, that is the goal. Upper body burnout. That is what this is. Called. And it is called that for a reason. Come on. 5, 4, 3, 2. You gotta give me one more. One more rep. One more. Nice work. You're up. Are you guys ready? Burpees, I know you want to do them. You want to finish strong, right? Come on, Burpees. Chest to floor. Do a plank. Step back. I don't care what you do. I just need you to move for 30 seconds and you're done with this workout. So I'm asking 30 seconds. You can do anything for 30 seconds. I'm going chest to floor because I can, and I got it in me today, right? All right, let's go. 5, 4, 3, 2. Come on, burpees. Let's go. 30 seconds. 30 seconds. That's all you got left of this workout? Yes. Come on. You are so strong. So strong. Come on. Come on. You showed up today for a reason. What's that reason? You want a better version of yourself. You want to do push ups on your toes? Come on. I don't know what it is, but find it and dig deep. Come on. Ten seconds. Yes. There it is. Bring it home. Five, four, three. You're gonna give me one more. One more rep. Yes. Come on. Upper body burnout, that's what that is. You guys did so good. So proud of you. Knocked it out, literally. Arms on fire. Like, gonna be hard to do that ponytail later, right? Catch your breath, flap your wings. It's time for the cool down. You earned it. So proud. Nice work. All right, flap those wings. Settle in right here. Couple big breaths. Big inhale up. Big exhale out. Big inhale. Fill up those lungs. Big exhale. Catch the breath. 30 seconds of burpees is no joke. You got one more right here. Big inhale up. Hold it at the top. Right wrist grabs left wrist up and over right side. Body stretch opening up through those lats. Right lats and obliques right there. Nice work, you guys. Bring it back to center. Hold it here. Reach for the middle of the back with the left arm. Triceps on fire during that last circuit. Triceps, shoulders, back, chest. Come on, shoulders. We hit it all today. Flat the wings. Nice work, you guys. Same thing. Other side. Reach up tall. Left wrist grabs right up and over side. Body stretch to the left. Open up those lats and those obliques. Bring it back to center. Right arm reaches for the middle of the back. Open up the tricep. Nice work. I love that. You can see how hard it is to do an upper body workout with your body weight. Almost more challenging than dumbbells right. Flap those wings because there is constant tension on those shoulders, that chest. Oh, man, that is a lot of work. Nice work, you guys. Right here. Just go ahead. Give me a couple sweeps to the back. Woo. Couple pedals to the front. Nice work. Let's stretch out the back and the chest and finish this off. Right arm out. Left arm out. Push towards me. Open up the back. Push, push, push. Counter stretch to all those flies we did. And now reverse it. Right arm back. Left arm follows. Can you interlace the fingers? Pull them away from your tailbone. Chin up towards the ceiling. Big chest expansion. This should feel so good. Give me a nice forward fold. Let those knuckles fall towards me. Release your hands down to the ground. Whenever it feels good for you, just let it all hang heavy. Relax neck and shoulders. They did a lot of work for you today. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. You are out of here. Awesome job. Thanks so much for powering through this upper body burnout with me. 30 minutes of pure fire body weight training. 00:30. We love the program. More 00:30 workouts on this page and more of my workouts in general on this page. I look forward to sweating with you again really soon. Have a great day.