35-Minute HIIT Arms - Upper Body Strength + Cardio (HIITStrong 35, Day 7)

Hi, I'm Lindsey Baumgren of NourishMove Love, and this is your 35 minute upper body HIIT workout. This is part of our hit strong 35 program, and today is all about those arms. We're hitting the upper body, and I got Rachel with me. She's gonna offer some modifications if you need them along the way. Today, you can follow along with Rachel. Your workout looks like this. You have four circuits. Each circuit has two strength training exercises, which you'll do for 40 seconds of work, followed by 20 seconds of rest. And then you're gonna do one exercise, Tabata style. 20 seconds on, 10 seconds off. Just times two to raise your heart rate before we move on to the next circuit. We're gonna hit it all today from the chest, the back, the biceps, the shoulders, and the triceps. It's a true upper body burnout, and it's gonna be awesome. You ready, Rachel? So ready. Let's go. She's so ready. Let's go, she says. All right, I'm in. Big inhale. Reach up nice and tall. We're gonna do a nice body weight warm up. Pull those elbows down towards your hips. Baby back bend. Nice. Reach it up nice and tall. Do it again. Pull those elbows down. Create resistance within your body. Lift up and just flap those wings. Let's just flap them out. Get it ready, because we're gonna hit that upper body today. Take it over to a hinge position. You're gonna find your thumbs are gonna go up towards the ceiling. Straight up in front of you. Take it to a 45 degree angle and then straight out to the side. Reach straight out in front of you, 45 degree angle, straight to the side. We're activating the shoulders, the lat. Our back extensors are turned on. Our spine is neutral. Core is engaged. Nice work, you guys. Just warming up that upper body. You're gonna give me one more round right here. Reach up. Go. 45. Take it to the side. Nice. From here, you're gonna plant your hands on the ground and step yourself back to a high plank position. Hold it here. Take a nice wide base with your feet. Shoulder taps opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 2, and 1. Lower that belly all the way down to the ground. Place your hands right by your chest. Cobra stretch. Pack those shoulders down. Push away from the mat. Nice. Neutral spine, neutral neck. No need to overextend. Maybe push one shoulder forward, push the other one forward. Couple little rotations right there. Awesome. Bring it back down. Reach for a Towel, if you have one. You don't have to have one. You're gonna do big sweeps right here. So I'm on my belly. I'm gonna take the towel in one hand, reach it all the way behind my back, pass it to the other hand and forward. Pass the towel and forward. Working on big range of motion. Big shoulder mobility. Move right here. You can always come back to this exercise. It's really great. Great way to warm up. Great way to activate the shoulders, the arms. Nice. My quads are on the mat. Just lifting that upper body. Sweeping those shoulders. One more each side. Right here. Past the towel. Nice. If your shoulders weren't fiery. They are right now. Right, Push up and back. Down, dog. Go ahead. Pedal out those toes and heels. Pedal, pedal. Nice work. Take it from here. Drop down to a quadruped position on all four. Shoulders stacked over wrists, hips over knees. Right hand behind the head. Down and open. Down and open. Nice work. Right here. Little thoracic spine rotation. Awesome. Keeping that core nice and strong. Give me four. You got it. 3. Nice work. 2, 2 and 1. Right into that other side. Left hand behind the head. Down and open. Gaze follows. Elbow. Looking at that elbow. Nice. Looking at that elbow. There you go. Keep that core tight. Give me four. Nice work. Three. Awesome job. Two and one. Step back. Find that high plank. We're gonna go. Step in. Step the right foot, the left foot. Stand up. Take it down. Step back. Step back. Switch the lead foot. You go left, right. Up and down. Step back. One more each way. Give me the right foot, the left foot. Stand up. Last time you're gonna go right into jacks. Go left, Right. Stand up. Let's jack it out. Here we go. Jacks. Jack. Starting to raise that heart rate. Option. Tap it. Option. Jack it. Nice work. Right here. You got eight, Seven, six. You got it. Five, four, three. Three, Two, one. Hold here. Pivot the hips. Tap this toe. Reach up. Tap the toe. Reach, tap, reach, tap, reach. Tap. You got four. Nice. Three. Awesome job. Two and one. Let's just push side to side. Push side to side. Just getting you warmed up for those cardio moves that you're going to do in between each upper body circuit. Nice push. 5, 4, 3, 2 and 1. Let's finish it. High knees. Run it out, run it out, run it out. You got eight, seven, six. You got it. Five, four, three, two and one. Warm. Rachel, do it. She's warm. She's ready. Grab your water. We're going to get into this, okay? You're going to need a towel if you have one by you. We'll slide some weights around if you have that capacity. Circuit one, emphasis on the chest. We're going to add in a little back lateral flexion. So chest and back is your circuit. 40 seconds on. 20 seconds off your first move, you are simply lying on your back performing a chest press. So start heavy here, guys. You want to go heavy. It's 40 seconds of work, right? Heavy dumbbells, a good old standard chest press. Ok? Lying on my back. If I want to make it harder, I can bring my knees up to a 90 degree bend right here. Arms are at 90 degrees on the side. Exhale, push up, inhale down. Okay? Create constant tension. Maybe you add a bench chair. Get a little bit more range of motion on the way down. 42nd starts in three, two. Grab those dumbbells. Let's do it. Exhale, inhale down. Exhale, Push. Nice. Right here. This is where I go real heavy. If I was at home strength training by myself. This a move. You want to go heavy on chest. You want to get better at push ups. Chest press right here. Big exhale up. Inhale lower with control, keeping those dumbbells right in line. I like, say with your nipples. I know it's. It's like a weird cue, but you guys, that's really where they should be. Dumbbells right in line with your nipples. Nice work. I have a funny story about that. Brody saying something about nipples. Here we go. I don't know why we're talking about this in the middle of a workout, but we are. That's where we're at today. You got 5, 4, 3, 2 and 1. You're gonna flip up and over. Okay? You're gonna have a towel near you if you can. Dumbbell is gonna go in the right hand on top of a towel. You're gonna do one push up. One push, pull. So it looks like this. I do the push up, right? And then I push the dumbbell away. I pull it back. Chest and back. Lateral flexion. Pushing that weight away. One push up. Push, pull. It's 40 seconds in three, two. Let's go. Dumbbell stays right on that right hand. One push up. Which are hard after doing a heavy chest press. Right. Stabilizing the. Nice. Push that weight away. Pull it back in. One push up. Push the weight away. Pull it back in. Nice. You got this. It's one push up. One push, pull. Come on. Stay in it. Keep that core nice and strong. You're halfway. Push it and pull it. Nice. Lateral flexion. I love the move. For this reason alone, these push ups are getting sinking hard. 10 seconds, here we go. You got it. Come on, stay with me. Push, pull. You're in the final. 5, 4, 3, 2 and 1. Awesome job. We're going to do those same two moves again. So you go right back to your back. And we're on chest press. 40 seconds of work, 20 seconds of rest. Right back into that chest press. Try and keep it heavy if you can. You want to make it harder? Engage that core. Bring those legs up to a 90 degree bend. Here we go. Get those weights right in line with your nipples. Right here. You're pushing in three, two. Let's go. So we're teaching Brody how to spell his last name. He's four years old and so I taught him a song. B O M G R E N. And the other day he's in his room singing. He goes, c O M G R E nipple. And I was like, where did that come from? Just a four year old's mind all over the place. Come on. Big exhale at the top. Nice work. Here we go. Big push. You got it. Come on, Stay with me. Starting to feel those shoulders, chest. It's all turning on. It's all working together. Your push muscles, upper body, push muscles for 5, 4, 3, 2 and 1. Nice work, you guys. Up and over, right into that push up. You're gonna do a push up dumbbell on the left hand. Push, pull on the left. Okay, one push up. One push pull. I'm gonna do my best to rep out as many as I can on my toes. I'm gonna drop to my knees when I need to. You got this. Let's go, Rach. Here we go. It's five seconds. You're on in three, two. Let's go. One. Push up. Push it and pull it. Awesome job. You can always move the weight. Or you could give me a dumbbell row if you wanted to instead of the push pull. You don't have that towel capacity next to you. Whoo. Getting spicy. Drop into those knees. My ego is like, come on. My form check. Form check. My trainer in me is saying, give them good form. Come on, let's go. Do your best. Forget the rest. Come on. Yes, you can. Halfway. Keep pushing. It's one rep at a time. Keep those hips square and stable to the ground. Lower down. One complete body. Ten seconds. Stay in it. Right here. You're the final five, four, three, two and one. You're out. Whoa. I think that's it for push ups today, so that's good news. We're moving into cardio tabata. Weights off to the side. You're going to keep this towel, okay? 20 seconds of work, 10 seconds of rest. Two times a lateral. Around the world. Towel slam. So like we did in the war off, I'm going up and around. Slam it down right by this big toe. Up and around. Slam it down by this toe. So you speed it up, you speed it up. You make it as fast and as furious as you can. It's 20 seconds. This is your chance to raise your heart rate. This is what makes this a hit workout. High intensity interval training. Give me your best. Let's do it, Rach. 20 seconds. Slam to your right in three, two. Let's go. Slam it. Come on. It's big, it's powerful, it's explosive. Get those arms up overhead. Slam it down. You're using your back. 10 seconds. Halfway. Come on, let's go. Push right here. 5, 4, 3, 2. Give me one more. You're out. Rest for 10. Same thing. Repeat it. It's quick. It's going to raise your heart rate. Here we go. Slam to your left in three, two. Let's go. Slam left then right. Come on. Yes, you can. It's only 20 seconds. It's only two sets. Push right here. Push it. Let's go. 10 seconds. Lost my towel. There we go. Finish it. 5, 4, 3, 2, 1. Whoo. Awesome job, Rachel. Circuit one in the books. Moving on. Circuit two. Back to 40 20s. Two exercises focusing on the back. Adding in the bicep. Back and biceps. Back and biceps. Starting down in that kneeling position again, a three point fly. Three points of contact on the ground. Knee, knee. Let's go. Left hand will fly on the right first. Left hand on the ground, dumbbell. In the right hand. Take the right hand behind the left wrist. It should still track inside the left knee. Right. And I'm going to come out. Fly, set it down. Fly, set it down. This 15 pound feels real heavy. This is an exercise you might need to go lower on. Okay. It's single sided, so you're focusing. And it's only 40 seconds. You're doing each side once before we start. Imagine I just punched you in the gut. Oh, there you go. Tuck that pelvis under your rib cage. Keep it tight. 40 seconds. Yes. Single arm fly in three, two. Let's go. Fly. This is slow and controlled again. You're really controlling it on the way down. Coming right back behind that left wrist every time. Nice. Using that ground to create stability. Putting the work into that back. That's Actually truly a back shoulder exercise. Though we do so many rows, we had to mix it up and give you guys a fly. Nice work. Think about keeping the neck long, gaze in front of you. Tough single sided exercise. Your core is turned on, your back's turned on. Ten seconds, let's go. One at a time. Stay with it. Come on, you got this. 5, 4, 3, 2 and 1. Awesome job. We're going to come up to a standing position. Grab your other dumbbell. You have stack on rows and curls. So you're gonna hinge forward. We're gonna start with a narrow row. Palms face in one row, stand up. One hammer curl. Then I go two rows, two hammer curls. Three rows, three hammer curls. It's 40 seconds. Hinge it over. Start in three, two. Let's go. One row, stand up. One hammer curls. Hinge it forward two rows. Row, row, stand up. Two hammer curls, curl, curl back to hinge. Three rows, let's go. One, two, three. Keep that belly tight. Stand up. Three curls. Three, two and one. Now we're at four. Here we go. Hinge it. Let's roll for four. Three. You got it. Come on, come on. Two and one. Stand it up. Curl for four. Let's go. Four, three. You got it. Nice work. Two. Come on. We're gonna go for five. Try and get five rows out of this. Let's finish it. Five. Nice. Four. Come on, finish. Three, two and one. Nice work. Back down to the ground. Single sided. Three. Point of contact. Fly on the other arm. Knees are nice and wide. Dumbbell comes behind the right hand. Here we go. Left arm is going to fly out to the side. Soft bend in the elbow. Keep that belly nice and tight. Punch in the gut. Keep that pelvis tucked under. Three, two. Let's fly. Control it up. Control it down again. This is a move you might need to go lighter on. Really got to control it down. That's the hardest part of the exercise. Using those three points of contact on the ground to stabilize you exhale, Drive that weight right up to shoulder height. Squeeze that shoulder blade down and back. You got it. Nice work, you guys. Keep going. Come on. One rep at a time. 10 more seconds. Let's finish this right here. You're in the final. 5, 4, 3, 2. Let's do one more. Nice work, you guys. Awesome job. Coming back up. Same thing, same step. Stack on rows and curls. This time. Reverse grip row so palms face out, standard curl. Okay? Palms stay facing out on this 1. Start with 1. 1. Go to 2. 2, 3. 3. Let's build it Up. Hinge it over. Shoulders down and back. Palm face me. Let's row in three, two. Here we go. One row, stand up. One standard curl. Hinge it over two rows. Row, row, stand up. Two curls, Curl, curl. Nice work. Back to hinge. Go for three. Three, two, one. Nice work. Stand it up. Curl for three. Awesome job. Two, one. Back down. Here we go. Come on. We're going four, four, three. You got it. Come on. Two, one. 10 seconds less. Let's go. Curl it. Curl. Four, three. You got it. Two, one. Hinge and row for the final three, two, one. Awesome job. Set those dumbbells down. Actually, you're going to take those dumbbells. You're going to spread them apart on your mat. Spread them apart. We're going into a lateral bound row. Rachel's going to take her row from a standing position. I'll give you more space. Here we go. I'm going lateral bound. Hit the deck row up. Lateral bound. Hit the deck row. Rachel's just taking out the burpee. She's giving you a standing row. Reach for that dumbbell. Pull it up. One, bound, one row. 20 seconds of work, 10 seconds of rest. You're only gonna do it twice again. This is your chance to raise that heart rate and to add high intensity into this strength workout. You ready? It's 20 seconds. Let's do it. Take a giant step. Actually, we'll go right. We're gonna bound left. Bound left in three, two. Let's go. Bound. Burpee row. Rachel's taking the row from a standing position. You do you. Let's go. Spread those weights apart. Challenge yourself to really push into that bound. Come on. You're not going to get a ton of reps in here. You gotta move. You're in the final. 5, 4, 3, 2. You're out. 10 seconds of rest. Goes pretty fast, right? Goes pretty fast. Here we go. Start at the left side. Push right in three, two. Let's go. Bound. Hit the deck and row. You got it. Come on, push, push, push. Yes, you can. Right here. Nice. Control that row. Control it up. Control down. Halfway. 10 seconds. Stay in it. Right here. You got this. Come on. Five, four, three, two. One more row. Awesome job. Out of circuit two. Grab some water. Two down two to go. Moving on to circuit three. Biceps and shoulders, biceps and shoulders. Here we go. First move. Biceps, flip, grip, curl. Okay, palms start facing out. Shoulders down and back. Curl up. Flip the palms at the top. Lower hammer. Okay, standard curl up. Flip them. Lower hammer, curl. That's your move. That's where we start. Then we're gonna stack on shoulders and biceps. Circuit three, let's do it, team. You go in three, two. Here we go. Curl up. Flip them. Hammer, curl, down. Screw those feet into the ground. Spread that mat apart underneath you. Soft bend in the knees. Tuck that pelvis underneath you instantly. Just think about tucking that pelvis under that rib cage. Should activate your core. Nice. Right here. One rep at a time. You got this? Yes, you can. Nice. Standard curl, Short head of the bicep. Hammer curl, long head of the bicep. Bicep is a two headed muscle. We hit them both right here. You got this. Up, nice and down with control. Exhale. Up and down with control. You're in the final. 5, 4, 3, 2 and 1. Nice work. We're gonna stay right here. You're gonna shoot that right arm overhead. Lock it out. Left arm. Actually, we're gonna go neutral. Palms gonna stay facing in. Curl, push. Down, down, curl, push. Whoo. It's gonna get spicy. It's gonna get spicy. You gotta hold one arm overhead as the other arm works. Shoot it up, right arm overhead. Three, two. Let's go. Left arm. Curl, push. Now I gotta hold this one arm overhead. Hello. Shoulder stability. Don't arch through that low back. Get that pelvis tucked under you right here. Core stability. Shoulder stability. While also simultaneously working the bicep and shoulder. This move right here is spicy. You guys. Let's go. Dig in. Grit your teeth, close your eyes. Do whatever you got to do to push through it. Come on. One rep at a time. Yes, you can go. 10, 9, 8. You got this. Let's go. Keep it up. Finish it. 5, 4, 3, 3, 2 and 1. Set them down. Shake it out. That move got on fire for me. These shoulders, they are tired today. That is bring out the ugly face. We are here for it. Flip, grip, curl. Repeat it. Two moves, back to back. Let's repeat them. Flip, grip, curl. Start on palms out, shoulders down and back. Pack those shoulders down. We go in three, two. Let's go. Curl up. Flip it. Control it. Down. Nice. Curl up. Flip it. Control it. Down. You got it. One rep at a time. Right here. Up. Flip it. Control it. Right here. Hitting those biceps. Go heavy. Come on. You're only doing each exercise twice. The goal is to fatigue each muscle group. So do what you got to do to get there. Come on. Up. Nice. The last 10 seconds of every move should start to feel real challenging. That's how you know you got the right weight in your hands. Come on. Ten seconds. You're there. Does it feel hard? It should. Let's go. Finish it. 5, 4, 3, 2, and 1. Nice work. I gotta set them down before we go into it. Here we go. Left hand's gonna stabilize up overhead. Keep it locked in, okay? Don't find that arch in that back. No sticking out. Keep it tight. Keep that pelvis tucked in. Nice. Hammer curl, push. Shake it out, shake it out. You ready? We're gonna do it. And then we get to drop those dumbbells. Cardio to the the bottom. Punch it up. Left arm overhead. Tuck the pelvis underneath you. Let's go. Three, two. Let's go. Curl, push. Come on. One rep at a time. Yes, you can. Let's go. Nice work. Use that big exhale to help push that dumbbell overhead. Nice. Come on. Keep that rib cage pulled in and down. Keep it nice and tight. Glutes are fired up. Upper body's fired up. It's all working together halfway. Start to squint, start to do what you got to do. Come on, keep pushing. Yes, you can. One rep at a time. We got this, team. 10, 9, 8. You got it. You are so stinking strong. Let's go. Right here. 5, 4, 3, 2 and 1. Set them down. Whoo. Shake it out. Hello, shoulders. There they are. Nice work, guys. All right, here we go. We're gonna go into a chop and press. Okay? 20 seconds a piece. You're only going to do each side once. I'm gonna rack it in my right hand. Left hand comes to meet it. Chop left, push right. Chop left, push right. You can use a little dip drive. Little two inch dip drive. Push that dumbbell overhead. One dumbbell chop and push. We're only going to do each side once. Make it happen. 20 seconds on. 30 sec. Or. Sorry. 30 seconds off. 10 seconds off. Are you ready? Rack that dumbbell in your right hand. We go in three, two, two. Let's go. Left hand meets it. Chop left, push right. Chop left, push right. Come on, chop left. Push right. Core shoulders. Right here. Core shoulders. You got it. Come on, finish. 5, 4, 3, 2, 1. Whoo. Switch it out. Other side. 10 seconds off. Right back into it. Rack it in the left hand. Right hand comes to meet it. Chop right, push left. In three, two. Let's go. Chop right, push left. Chop right, push left. You got it. Chop, push. Come on. Chop push. You're halfway. Let's go. Push it. Right here. You got this. Yes. You can finish. Come on. Go. Four, Three, two and one. Nice work. Dumbbells are down. Quick sip if you need it transitioning between circuits. We are moving on to circuit number four. Shoulders and triceps, guys. Shoulders, triceps, cardio. Finish it off. Yes. All right, let's do it. I'm going back down to our back side for shoulders and triceps. Okay, back to your back side. You're gonna take your dumbbells, put them together. We are doing doing a diamond press. So I'm lying flat on my back. My dumbbells are put together. It's a narrow press or a diamond press. Okay, I'm gonna push straight up, lower straight down to my chest. Push straight up, lower, straight down. Shoulders, chest, and tricep all working together here on this exercise. We're go straight from that into a skull crusher. So you're staying on your backside here. Choose heavy weights that challenge you. Let's get it. 40 seconds of work, 20 seconds of rest. We go there in three, two. Let's go. Push lower with control. Push lower with control. Come on. You got to challenge yourself. You choose the weights, you choose how hard this workout's going to be. You choose what you got in you today. Come on, explode up. Big exhale. Lower with control. Big exhale. Push up lower with control. You got it. Come on. Big audible exhale. Every time you exhale is a chance to contract your core. Core. Work your abdominals, abs and arms. Right here, guys. Dig in. Let's go. One rep at a time. You got this big push. All those push muscles are working together for the final five, four, three, two, and one. Nice. Relax. We're going right into a skull crusher. So I'm going to push these weights overhead, split them apart, separate them. Bending just at the elbows, lowering right down to my temples. Tricep. Focus, exercise, focus. Pressing just on the back of the arm. We go there in five, four. Get them up. Three, two. Let's go. Bending just at the elbows, keeping the small of my back connected to the mat. Pull those rib cage down towards my hip bones. Rib cage down to the hip bone. Nice work. That's how I keep that back connected to the mat. Awesome job. One rep at a time, lowering right down to my temple. Shooting straight back up. Just bending right at the elbow. Come on. Isolated tricep exercise right here. Oh, these £15 are going to start to feel heavy. Yes, they are. Come on. One rep at a time. One rep at a time. Keep going. You're going to do these two exercises back to back. Supersetting. What makes this high intensity interval training? 10 seconds is super setting Fatiguing the Muscles, right. Endurance work right here. Saying it. 5, 4, 3, 2, and 1. Nice work. Set those dumbbells off to the side. Shake it out. Do whatever you got to do. We're getting right back into it. Diamond press, skull crushers. Diamond press, Skull crushers. Then we go all out cardio. All right, let's finish off. Circuit four. Really strong, you guys. Really strong right here. Set it up on your back side. Put the dumbbells together right at your chest, shooting straight overhead. In three, two. Let's go. Diamond press. Big exhale up. Inhale down. Exhale up. Inhale down. Exhale up. Inhale down. You got this. Come on. Big push. Lower with control. Big push. Lower with control. You got it. Hitting every single muscle group in your upper body right here. You're in Circuit four. This is your chance to burn it out, guys. Burn it out right here. Lower with control. Big push, come on. Lower with control. You got this. Stay in it. Nice work. What would it look like If I said 10 more seconds? Don't quit. Not yet. Keep pushing one rep at a time. You got it. Come on. Here in the final. 5, 4, 3, 2. Give me one more up. Whoo. Nice work. Here we go. Shake it out. We go right into Skull Crushers. Let's finish this triceps. They're gonna feel it, right? They were just working in that same diamond press. Now you're gonna isolate them and hit them with the skull crusher this. And then you're gonna drop those dumbbells and shake it out and raise your heart rate. Let's go. Come on. Three, two. Skull Crushers. Bending just at that elbow joint. Shoot it straight overhead. Bend. Extend. Right here. You got it. One rep at a time. Come on. Knock it out. Awesome job, you guys. Awesome job. Stay in it. Come on. Really isolate. Focus on that form right here. Like I said, this should be hard. You should be starting to struggle. That means you chose the right weight. Nice job. We want to keep pushing our weights up. That's always the goal. Progressive overload. That's how we get stronger right here. Come on. It should start to hurt. You're in the final. 10 seconds. Keep pushing. Finish it. Finish strong right here. 5, 4, 3, 2, and 1. Dumbbells down. Water up. Let's grab a quick sip before we jump into our finisher. It's cardio. And then we got a one minute burnout. Let's go, guys. All right, guys, this is it. Cardio. Tabata. You got one move. You're going to do it. 20 seconds. On 10 seconds, rest two sets. That's it. Except for the one minute finisher. Okay, so cardio Tabata and one minute finisher. We are going to burn it out. This is where you got to go, right? My arms are, like, flexed. They are pumped. I'm like, whoo. I am jacked and ready for this. We're going to burn out. Cardio tabata. Looks like this. Single, single, double knee, drive. So I go 1, 2. Sorry. I got one. Oh, man. Come on. High knees, Run, run. High, high. Double single, single, double, single, single, double. Whew. Okay, that took a little bit of coordination. Think about it. Yes. We are athletes, right, Rachel? We are athletes. Some days I am. Okay, here we go. Single, single, double. Let's go. To our right in three, two. Let's go. Single, single, double, single, single, double. Knee, knee, hold, knee, knee, hold. Drive, drive, hold. Single, single, double. Let's go. Come on, push it. Get Those knees up. 10, 9, 8, 7. You got this. Let's go. 5, 4, 3, 2, 1. Nice. 10 second rest. One more chance to knock it out of the park, because I know you want to do it again and really get the hang of it, right? I'm like, let me master this move. We go in three, two. Let's go, let's go. Single, single, double, single, single, double. Nice. Now we got it in the flow. Come on. Bring it home. Yes, you can. 10. Come on. Right here. Finish. 5, 4, 3, 2, 1. Nice work, Rachel. Crushed it. All right. It wouldn't be a nourishment glove workout without a one minute burnout round. Grab your dumbbells. We're finishing it, guys. One minute burnout. None other than what is known as the man maker. We call it around here the woman maker. The woman maker. Plank. Row, row. Squat curl, thruster. I'm just gonna let you figure that out now. I'm show you. Okay, looks like it's plank, row, row, hopper. Step to the bottom of a squat curl at the bottom, shoot it straight overhead and thrust it. Okay? That's the move. One minute. It's a big, complex move, okay? So you're not gonna get through a lot of reps. You're gonna fight. You're gonna fight for this minute right here. Ready, Rachel? Ready to fight. Let's go to war with ourselves. Prove to ourselves how stinking awesome we are today. Yes. Prove to yourself how awesome you are today. Right here. Put your name on it. Be proud of it. One minute of work starts in three, two. Let's go, let's go. Row, row, step or jump to the bottom. Come on. Curl it, thrust it. It's one minute. Yes, you can. Right back into it. Right here. Row, row, step, or jump to the bottom. Curl and push. Make it big. Make it powerful. You got this, you guys. Yes, you can. This is the finisher to your upper body workout today. Hitting it all, hitting it all. Arms, abs, legs. We're getting it all in right here. And you know what? You're already halfway. Come on. Just keep moving. Yes, you can. Dig deep right here. Dig deep. You got it. So strong. That's what you are for the next 20 seconds right here. Whether you think you are or not, today you are. Prove it to yourself. Right here. Prove to yourself how strong you are. Come on. Yes, you can. Yes, you can. What would it look like If I said 10, 9, 8. You got this. Just keep moving. 5, 4, 3, 2, and 1. Whoa. We are done. That is your 35 minute upper body hit workout. You crushed it. Dumbbells. Off to the side. Grab a quick sip. Let's stretch it out. The best part. The best part. I'm so proud of you guys. Flap the wings. Just flap it out because it feels good. Right? Nice work. Right here. Right, I'm out. Left arm follows. Push to me. Pull those shoulder blades apart. A lot of rows today. Shoulders down and back and push to me. Roll your shoulders back. Push to me. Roll your shoulders back. Push to me. One more. Roll them back and push. Nice. Reverse it. Right arm back. Left arm follows. Pull those knuckles away from the tailbone. Should be hard to get your arms together because they're all pumped up, right? All that blood flow. You're like, I've got some awesome arms. Only they could feel this pumped up all the time. Nice. Go ahead, flap it out. Awesome job. Nice work. We're coming back down to that quadruped position. Give you an awesome shoulder stretch here. So you're just gonna hold here in this quadruped position. Take your right arm, thread the needle. Typically, we take right ear to the mat. You're actually gonna look away. So try challenging yourself looking away from your right fingertips. Nice little neck stretch. Hips stay high. Shoulder stretch. Neck stretch. Should feel really good. Awesome job. Bring it back to center. Same thing. Other side. Same thing. Take the left arm, thread the needle. Now look the opposing direction. Nice. So looking away from my left hand. Awesome. Nice work, you guys. I'm so proud of you. This is just one of the solid upper body hiit workouts that we have on nourishmentlove.com also one of the two arm specific arm focus no, we have three arm focus in our HIIT strong program. Hit strong 35. We've designed the program specifically for you. Alternating leg days, arm days. Let's go belly to the ground. We're gonna make some space here. You're gonna find a tee. This is like my favorite stretch after upper body dance. Find a tea. Actually, we're make it different for you. You're gonna come to a goal posted 90, 90 position. And you're just gonna roll, tap side, come back to center, roll, tap side. So typically Scorpion, we hold it arms stretch at a peak, but actually with the arms bend at 90 degrees, it's a little bit harder to keep that shoulder down to the ground. The quick little, nice little stretch feels a little bit different. All you got to do is change your arm position, your leg position, and feel the stretch in a different way. Nice work. Nice little spinal rotation. Nice chest opener. Nice shoulder opener right here. Right. Just rolling side to side. Fun move you can do right when you get out of bed in the morning or come back to tomorrow because hopefully you're going to feel it. Right. Let's go ahead. Widen the knees. Push back. Child's pose. Walk those hands away from you. Just reach, reach, reach those fingertips away from you. Nice. Now walk your hands over, over to the left side. Reach, reach. Reach those fingertips away. Awesome. Bring it back to center. Walk those hands over to the right side. Reach, reach, reach those fingertips away. Good side body stretch. Nice lat opener. Awesome job. Nice. Bring it back to center. Awesome job. So stinking proud of you guys. Like we said, this is just one of the many workouts we have in our hit strong35.5 program. They're all going to be linked below this video so you can come back and do them anytime. Tackle it at any time. Otherwise, you can always find more free at home workouts at nourishmovelove. Com. Thanks for rocking out upper body day with you. We look forward to hitting legs with you later this week. Have a great day.