35-Minute Upper Body HIIT Workout

Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your upper body hiit workout. If you love strength and hiit workouts, you gotta hit subscribe to our YouTube channel. Alright, you guys, we are back reshooting one of our most popular upper body workouts. It's a 30 minute upper body HIIT workout. We did it once, we're gonna do it again. Even better. This is new moves, new format and a whole lot of fun. So I can't wait to get into this with you. I have the awesome Rachel with me. Hi. She's gonna be offering some modifications for today's workout. So feel free to follow along with Rachel or follow along with me. All we have are dumbbells today, anywhere from 10 to 20 pounds. Grab whatever you have available to you and let's get this upper body workout started. You ready? Let's go. All right, let's do it. We're going to start with a good warmup and then we're going to jump right into this upper body workout. Let's just go ahead, flap those wings, start to get some movement in the upper body. Whether you're doing this after a long day's work of work or maybe you're just starting your morning off bright and early with us. We're happy. Lunchtime sweating. Little lunch time sweat. We're happy you're here. Either way. Big inhale. Reach up. Exhale, baby back bend. Pull your elbows down towards your hip pockets. From there, take the hands behind the hip. Interlace the fingers. Nice big chest expansion. That feels really, really good. Nice. We're gonna reach up again. Big inhale. Reach up. Right wrist is going to grab left wrist. The right grabs left and you're gonna go up and over to the right side. Option, stay here. Option, take it all the way down the round. Nice long body sweep. That feels good. Especially if you did legs yesterday. Up and over other side. Nice long body stretch. Nice. Awesome. From there you're gonna take it back. Point your thumbs up. Arms go slightly behind you. Spread those chest muscles apart and just go like this. Some hitchhiker, hitchhiker circles. Hello. There we go. Nice. Thumbs up. Just a couple circles right here. Get those shoulders nice and loose. We are going to definitely crush the shoulders today as we do in every arm workout. Nice work, you guys. And this one has a fun build up. This is Rachel's got some push up goals so we're going to push up goals. We're going to make her do some push ups today. And you too. In A fun way. All right, let's go ahead. Take it to the back of your space. Let's do some plank walkouts because those are always good for arm day. Hinge over. Walk yourself out, Find a high plank. Hold it here. Walk yourself back in. Stand up tall. Option, you can stay right here. Option we're lower to the belly. This time if you're capable, you can lower down to the belly. Take a nice little mini cobra. Tuck the toes back under. Walk yourself back in. Nice little mini cobra. If it feels good for you, right? Take it down. Nice little drop down. Little mini cobra. Nice. Stretch that back, opening up the chest, warming up the shoulders. Go ahead, do it one more time. Walk it out. Nice. Find a little mini cobra this time. Tuck your toes under. Find that high plank and just hold it here. Step your right foot outside your right hand. Take your right hand and just draw some shoulder sweeps. To the hip, to the ground, to the hip, to the ground. First three. Nice. Two and one. We gotta open up these hips, too, so just go ahead. Take a couple hip rocks right here. This should feel really good. Open up these hips because we're getting you moving today. His upper body hit. Nice. Step back. 2. Push ups. Knees or toes. Oh, push ups already. Push ups already. Nice. Left foot outside left hand, shoulder sweep. Left hand to the hip and back to the hip and back. Nice for three. You got it for two. Last one. Nice work right there. Go ahead. Step back. Push back down. Dog, pedal out those heels. Nice. That feels really good. Go ahead. Drop down to a tabletop position. A quadruped position. You're on all fours right here. You're going to go ahead and take your right hand, put it behind your head. Little T. Spine rotation and open. Down and open. Rotating through that spine. Nice. Can you get a little bit farther open with each one? Last one. Let's switch it out from here. Actually, I'm going to go down to my belly again. Rachel, you can go bird dog. Show modification. I'm going to go prone backstroke. Rachel's going to go bird dog. So I'm going to go down. Lift. Right arm opens. Take it down. Left arm opens. Nice. Little prone backstroke if you have low back pain. This one's good. Bird dog is also great for that. Nice. Right there. Alternating sides. Big sweeps. Nice. One more each way. Go ahead. Right here. Awesome. And Rachel, one more. Nice. Up to that quadruped position again. This time, left hand behind the head. Here we go. Down and open. Down and open. Nice. A little bit farther with each rotation. Nice. Two more Last one. Nice work. Go ahead, step back. Find that high plank one more time. Let's go. Shoulder taps. Opposite hand. Opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Go ahead. Slow burpee step. The right foot, the left foot. Stand up, take it down. Step back. Switch that lead foot. Go left, right, stand up, take it down. Nice. One more each way. Right, left, hoop. Other side. Nice. Left, right, hoop. Let's just jack it out right here. Jack it, jack it. Nice. Low impactor, high impact. It's up to you. Jack it out right here. 8, 7, 6. You got it. 5, 4, 3, 2. High knees, high knees. You can march it or you can run it. It's up to you. March or run. March or run. Nice. That ponytail flap in. Woo. Go for 8. 7, 6, 5, 4, 3, 2, 1. Let's go this way. Rachel. We're gonna run front, back. You're run up, you're gonna run back. You're like, what are we doing? We are gonna do some fun new moves today in the workout. We're gonna test our agility. Rachel, up and back. One more. Last one. All right. You warm? I'm warm. Heart pumping. I'm ready. It's gonna get a lot more pumping. Go ahead, grab some water if you want it. We're gonna jump right into this workout. I gotta start my watch. It's the worst feeling if you want to start it and you forget. So here's your reminder. Workout does not count if your watch is not on. By the way, I kid, I kid, but it is a bummer. You're like, oh, man, you just kinda wanna know, where's my heart rate? Especially on a hiit workout like this. For me, I just wanna be like, I earned that check mark, right? I'm an enneagram3. Can you tell? Achiever. Achiever. Okay, you guys, today's workout, you got three circuits. Each circuit has two to three exercises all about that. We go push, we go pull, we go total arms. Okay? And you're doing each exercise for 30 seconds of work, followed by 10 seconds of rest. Three sets, right? It's going to get real spicy because the rest is real limited. And the fun part is in between each circuit you have a fun push up and cardio challenge. 2 minutes push ups and cardio. You're not doing push ups for two minutes. You get to break it up with some cardio. But it's a lot of fun. All right? Don't opt out just because I said push ups. All right? They're going to make you better and stronger. Let's grab those weights. Your first, your first circuit is a push circuit. So we're hitting the chest, shoulders, triceps. Our main focus. First move is shoulders. It's a single, single double lateral raise. We got heavy weights, you can just stick with the alternating singles. Get lightweights. You can double them up the whole time. But I'm gonna go right, then left, then both. It's only 30 seconds. Okay? Remember that each exercise is only 30 seconds. You go from right, from that right into overhead triceps. Let me get my 20 pound close. I'm gonna try and go one 20 pound weight for my triceps. Love it. All right, from that, if you go burpee, two, push press. I won't tell you too much or you won't come back. Okay, here we go. Single, single, double lateral raise. Roll the shoulders down and back. Soft bend in the knees, tuck the hips underneath the ribs. We go in three, two. Let's go. So it's right then left option. Double it up if you can double. So single, single, double. Lead with the pinky. Lead with the pinky. Not going straight up to the side. Think about more of a 45°. 45°, 45°. Nice. Double it up. There we go. Oh, we're gonna get right into those shoulders right away. Hello, squinty eyes. But it's only 30 seconds and you know what, you only got five left. Five, four, three, two and one. I'm go down to one weight and I'm going to go for triceps. Overhead triceps. Got a quick 10 second rest and we're right into it. One weight or two overhead triceps here. They're in three, two, let's go. 30 seconds. Bend and extend. Hide the weight and show it overhead movement. We tend to get that rib flare. Tuck those ribs towards those hips. Now if the overhead tricep doesn't feel good for you, you can always go tricep kickbacks. Okay? Tricep kickbacks are a great alternative. Halfway guys, halfway. Gonna get heavy up in here. Alright, It's a quick transition, so your next move is one, burpee, two push press. You're there in three, two and one. Let's set this weight down. I'm gonna go back to these right here. One burpee, two push press. Rachel's gonna step in, I'm gonna jump in. You go at your pace. Burpee, push, press in three, two. Let's go. So it's one burpee to two, push, press, dip, drive, dip, Drive. Take it down. Jumper. Step back in. Dip, drive, dip, drive. 30 seconds. This one's going to raise your heart rate. Yes. Okay, so we go two strength moves, one big power move. This is where that hit comes in. High intensity strength training. You got it. Come on. It's 5, 4, 3, 2, recovery. Quick transitions. Right back to the top. Right back to the top. Single, single, double. Grab your weights, you're there in three, two. Let's go. Single, single. Ha. I might have to stick to singles. These are gonna be heavy. Single. And the heart rate's high. It's just gonna get spicy right away. Single. Come on. One rep at a time. Yep. 10 seconds left. Stay with me. I'm gonna stick with singles. You can throw that double in there. Go for it. I'm just gonna alternate it out. Three, two, and break. Whoo. Overhead triceps. I'm gonna go one heavy, one, heavy. Heart rates gonna stay high. Arms are over that heart in. 3, 2. Let's go. Come on, hide it, show it. I'm talking about that dumbbell. Hide the weight. Show it, hide it, show it. Ribs to hips. Come on. Don't let those ribs flare out. It's only 30 seconds per move. Man, this workout's gonna fly. Rach, I love this format. We did it in our lives, right? A live workout, alive. It was so fun. Everyone loved it, so we're bringing it back. Come on. Final five. Four, three, two, and one. Whoo. All right, one, burpee to two, push, press. One burpee to two, push, press. Here we go. You're in it. Back to back to back. Three, two. Let's go. Not a lot of rest in this workout. Muscular endurance. So you'll see us maybe dropping weights or using maybe a little bit lighter weights, because at rest time, it's going to go fast. Makes these 15s started to add up really fast. Hello, shoulders. In that first circuit, we're getting after it. Ten seconds. Boom, boom. Come on. You're here. Five, four, three, two. And you're out. Weights are down. One more set. Third set is the best set. Single, single, double. Lat raise in three, two. Let's go. I'm gonna have to stick with my alternating. That's great. That's a great option. That's where I'm at today. You can alternate it or go single, single, double. Gonna go heavy and alternate them. Catch your breath. One rep at a time. Nice work, team. You got it. Stay with it. It's 5, 4, 3, 2, double for the finish. There it is. Woo. Triceps Triceps, you're there in 3, 2, 1. This is where Rachel usually chimes in and says, I think we should do a longer rest. I was just thinking that. I was like, where was I? When we were writing this workout down, Sasha usually says, are you sure you only want a 10 second transition? I'm like, yeah, it's fine till I'm in it. I'm like, holy bananas. I feel it. That's quick. It's getting spicy up in here. 10 more seconds. We're making the most of the time we have together. That's right, that's right. You're here for five, four, three, two, and one. Holy bananas. One, burpee, two, push, press. And then you're out of this. Circuit one. You're out of circuit one. And then we got a fun push for you. We go in three, two. Let's go, let's go. Burpee up. Dip, drive, dip, drive. One to two, one to two. One, burpee two, push for boom. Last move in circuit one. Right here, folks. Come on. Nice work, team. Stay with it one rep at a time. Five, four, three. Finish. Two, one, go. Water up. All right, now we stick with this. 30, 10. You got two moves, two sets. Okay, push up dumbbell drag. Push up dumbbell drag. You take one to heavy dumbbell, drag it across and lateral shuffles. Push up dumbbell drag and lateral shuffles. You can take the push ups from your knees. You can always go up to an incline if you're at home. Grab a staircase, grab a bench. One push up, one dumbbell drag. It's only 30 seconds. Then you get right up from that and you go into a lateral shuffle. You only got to do it twice. Say, yes, I can. Yes, I can. Yes, I can. Says the girl who's going to crush these push ups. All right, you guys. One push up, one dumbbell drag. That means I'm pulling the dumbbell from side to side in between each push up. Yes, you're there. In three. In two, let's go. Push up. Pull the weight across. Nice push up. Lead with the chest. Nice. Gaze in front of you. Nice. Like to pretend I'm like, palming the ground palming a basketball. People always say they get wrist pain. I always say, try and palm the ground like you would a basketball. Oh, that's a great cue. 10 seconds here, guys. 10 seconds. You're up for lateral shuffles in 5, 4, 3, 2. You're up. C goes right past lateral shuffles. Take a giant step, right? We're just gonna shuffle, shuffle Tap, shuffle, shuffle, tap, push left in 3, 2. Let's go. Shuffle, shuffle, tap. Your pace, your tempo. I'm still a little bit slow, recovering from my knee surgery. Lateral movements have me a little bit on the slower side. Trying to get that agility back. Should have called this like arms and agility is really what this workout is like an athletic arm. Yeah, it's like arms and agility. Upper body hit. Are you doing arms? All your cardio moves are really agility moves, right? 5, 4, 3, 2, 1. I always come up with the title when we're in the workout. Okay, here we go. Back to push up drag. Only 10 second rest and it's already gone. Here they are in 3, 2, 1. That limited rest rage. Whoo. But there's something to break up the push up, which I like. I like that too. It's not just 30 seconds straight of pushups. Come on. It's so hard though, right? Halfway. Come on, one rep at a time. Stay with me. 5, 4, 3, 2, down. I'm determined. Do I get one more lateral shuffle? Lateral shuffle. Transep left, push right, push right in three, two. Let's go. Push right. Come on. Two shuffles, two shuffles. Come on, make it big. If you got a coffee table, you can move it out of the way. You can get really big with this move. Light on the toes, fast on the feet. Come on. Arms and agility. Arms and agility. I like it. I like that, too. Nice work. Nice work. 10 seconds, guys. 10 seconds. Come on. You can do anything for 30 seconds. Yes, you can. 5, 4, 3, 2. You're out. There we go. It's a wrap on circuit one, water up. Circuit two, pull upper body pull. You got three moves. 30, 10. Single arm row, curls. Row, row. Clean press more shoulders, Nikki. Okay, single arm. Rach, grab a 20. Single arm, only one arm. Lindsay said you can do it. That's a good friend. We're here to push you and challenge you guys. Single arm row. It's a good old single arm row. You can take a sagered stance if you want. Row on the right arm the first time, left arm the second time. Then I'm going to keep my 15s closed because I'm going to go into standard and wide curl. 30 seconds. Remove three moves. Let's go. Pull back and biceps in three, two. Let's row, row, row. So I'm thinking about pulling elbow to hip, right? This is where. If I was doing this by myself at home, not instructing you, I'd really go for that 30 pound. This is Where I try to go heavy back is your largest muscle in your upper body, guys. Nice. Don't cheat yourself. Hold at the top for a second. Hold slow. Control, lower. Squeeze. Slow, control, lower. 10 seconds. Nice work. Exhale, squeeze. Come on. Final five, four, three, two, and one. Nice work. Gonna go both weights. W curls. W curls right here. That means one goes wide, one goes standard. In three. Start wide, too. Let's go wide and standard. We got our push muscles and our pull. What's your favorite to work, Rachel? Pull. Honestly, I love working the back. I love it. Same. I love me a good back workout. I love pull ups too. You know that. Pull muscles. Although I'm not a huge fan of the biceps. I never do biceps. I'm gonna be honest. Only when I film workouts do I do bicep curls if I'm ever working out on my own. 5, 4, 5, 3, 2, and 1. I like to get them in with my pull ups. Right? Okay, last move. I'm going to keep these two weights. I'm going to try and go heavy. I'm going to go heavy. Yeah. Row, row, clean. Looks like this. Row, row, clean. The weights up to the shoulders. Push and down. It's 30 seconds. Yes. Row, row, clean. Press. Row, row, clean. Press in three, two. Let's go, let's go. Row, row, clean. Push. The only one. Push. Come on. Row, row, clean. Push. Nice work. Come on. Two rows. This is your big move. This is the power move, guys. Come on. It's meant to raise your heart rate a little bit. The heavier the weights, higher the heart rate. Muscles have to work harder. They need more oxygen. Come on. Three, two, one. Holy bananas. Go back to the top. Single arm, row, left arm, heel. Reach. Left arm, left arm. In three, two. Let's go. Left arm. Catch your breath. Hold at the top. Slow. Control, lower. Pull from the elbow, not from the wrist. Squeeze, squeeze. Nice. Keep that core tight. You got it. Come on. 10 seconds, team. 10 seconds, team 10. It's back to back to back. You're here. Final four. Three, two, and one. Nice work. W curls. One wide, one standard. One wide, one standard. Grab them. Let's start standard this time. Standard in three, two. Here we go. Standard curl. Take it nice and wide. Wide curl. Come back to standard. Nice big exhale. Brings those weights up to the shoulders. Inhale. Control it down. Man. Remember that bicep workout we filmed? Oh, I've never had a bigger pump in my life than doing that workout. If you ever want to take a picture of me, take it after I do some Arm curls. Come on. Five, four, three, two. You're out. I might stick with these for the double row. Double row, row, row, clean press. My shoulders are getting spicy and I know I still got got a whole lot of pushups ahead of me. Here we go in three, two. Let's go, let's go. Row, row, clean, push. Come on. Row, row, clean, push. Nice work, you guys. Hinge. Row, row, clean push. Nice work, team. It's your big move. It's your power move right here. Stay in it. Row, row. Nice work, guys. Five, four, three, two. Let's finish it. One. Okay, now you're gonna go double row. We're gonna go reverse grip, though. Palms are gonna face out. You're gonna row for 30 seconds. I'm gonna try and go heavy, okay? Okay, so we did single arm, single arm. Now we're going double arm. Okay? Rows, palm, face out, reverse grip, bat right into curls in three, two. Let's go. Hinge, row, squeeze, squeeze those shoulder blades together. Back is a big large muscle group right here. Squeeze, squeeze. Nice work. Come on. Lots of breathing right now. Lots of heavy breathing happening right here. Lots of heavy breathing. 10 seconds. Whoo. These weights feel heavy. Final five, four, three, two. You're out. Whoa. Holy bananas. That is a challenge. That grip, that grip strength. Standard curl, wide curl, standard curl, wide curl. In three, two. Let's go. It's living up to the hype. Upper body hit, my heart rate staying high. How about you, Rachel? The whole time, even just during the strength exercise, right? That 10 second rest. We are gonna make the most of our time together here, team. You got it. Stay with it. Come on, come on. One curl at a time. Yes, you can. Yes, you can. Up. 10 more seconds here on the curls. I'm ready to set these weights down. My grip strength is failing. 5, 4, 3, 2. Set them down. Shake it out. Ready? Row, row, clean press. Row, row, clean press. Last move, last move, last move. Row, row, clean press. You're there. Pick them up in three. In two. Let's go, let's go. Row, row, clean push. Nice hinge. Row, row. A clean push. Nice work, team. Hinge, row, row. Nice, clean push. Awesome job, team. Come on. Stay with it. You're crushing it. Finish circuit two right here. Yes. What would it look like if I said final five, Four, three, two. Finish and you're out. Nice work. Weights are down, push up and cardio. This is a really fun one, Rach. Push up. Row, row, push up. Row, row. And then you're going to use your weights as a ladder. For some agility work. If you want to push up, row, row. Take it from the knees or the toes. One, push up two rows. Then I'm going to show you how to set it up. We'll go cardio, we'll stagger. Ready? Let's do it. All right, let's do it. 1. Push up to every two rows. I'm just taking that extra breath. I'm like, are you ready? Come on, give me something. Talk to me more so I don't have to do push ups right now because I need to think of anything. Brain. All right, let's just get into it then. Let's do this. One. Push up, row, row. Here, there. In three, two, one. Row right. Row left. Push up, row right. It's only 30 seconds, and you only do it twice. Push up. Right, left. Nice work, team. Push up right, Left. Nice. Push up right, left. 10 seconds. Stay with me. 5, 4, 3, 2. You're out. Let's set these up as a little bit of a ladder. Okay, I'll explain this because it's going to take a little bit, but it's double runs, so it's front, front, back, back, front, front, back, back. Run it back so it looks like this. Front, front, back, back, front, front, back, back. Step to the side, run it back. Okay. Up, up, up, up, up, up, up, up, up. Run it back. 30 seconds. Yeah. Rach, we're gonna do our best. We're gonna do our best. Forget the rest. No one cares what you look like. It's fine. Just have fun. Agility. Three, two, let's go. Up, up, back, back, up, up, back, back. Take it to the side, run it back. Your pace, your tempo. Come on. Just run these ladders right. You don't have to use the weights if you don't like it. They're just kind of meant to be a marker. You take it at your pace. This is agility work. You don't use it, you lose it. Something I'm learning with my knee. So I'm trying to get back into this fast foot work stuff. Good for your mind, good for your muscles. Come on, come on. Five, four, three, two, one. Push up. Row, row. Push up, row, row. Where are those sweat towels? I need 1, 3, 4, 2. Take a big breath. 1. Let's go. Push up, row right, row left. Push up, row right, row left. Nice work. Push up, row right. You got it. Now, come on, find your rhythm. Find your cadence. Stay in it. You got 10 seconds here, team. 10 seconds and you're up for ladder runs. Let's go. Five, four. Gotta do one more push up. Three, two. You're out. Ladders, ladders, ladders. Who likes the ladders? Who wants to bring the ladders back? Comment below. We're on in three, two. Let's go. Front, front, back, back, front, front, back, back. Take it aside. Come on. Your pace, your tempo. You just do your thing. I don't care what you look like, just keep moving. This is why we love home workouts, right? Right. You can do anything. Who was it? Emily Grace. Yeah. Said she quit her gym membership and she's been loving NML instead. We love you, Emily Grace. Thanks for working out with us. Shout out, shout out. Come on. Four, three, two, one. There we go. Lindsey, heart rate's high. Grab your water. Good news. You got one circuit left. Guess what? You only got two moves. You only do them twice. Two moves twice, cardio, same thing. Two moves twice. I'm not very good at math, but I think that's around like five minutes of work left, give or take. Okay. Full body arm workout. Won't be upper body hit without a. Oh, no. Burpee. Burpee Esque. They named it the Man Maker. We renamed it the Woman Maker. It looks like this. Everything you've done today, put together. Push up, row, row, up, curl, push. Okay. Okay. Push up row, row, squat, curl, press. Okay, that's what it is. Gonna go right from that. I think I'm gonna have to borrow one of Rachel's tension. And then you're gonna do a halo. My shoulders are just out of it. Halo, vertical, push. Halo, vertical push. Now if you're like. That does not work for my shoulders, my mobility. You just go out. Twist, twist, in. Maybe Rachel can show you that. Yeah, I'll give you the halo. Alright, guys, it's two moves and you do it twice. Woman maker. Woman maker. Push up, row, row, curl, press. You're there for 30 seconds. In three, say you're in. Come on, let's go. You're in. Two. Let's go, team. Here we go. Push up, row, row, up, curl, push. Nice. Take it down. Step or jump back. Push up row, row, up, curl, push. Nice. Come on. Up. One, two, up. Come on. Yes. You're in it for five. Four, three, two. And you're out. Give me one of those tens. Ah, halo. Okay, halo with me. Vertical, press out. Rachel, press out, bus driver. Three, two. Let's go. Circle, vertical, press. Circle, vertical, press. I just hit my hair. I have no idea what it looks like now. Did I just ruin it? No. We have masking here. Today. So, perks of working out at home. No one cares what you look like. Come on. Ten seconds. Oh, shoulders. You feel them? Five, four, three, two, and one. There's back. Okay, one more round, guys. One more pushup. Row, row, curl press. Any way you want to get there. Just make it happen. It's only 30 seconds. Let's go, team. Last time, last time. Give me your all in face. Say, I'm all in. I'm with you. I'm all in. I'm going to give you my best. I expect you to give me yours. Whatever that looks like today. Yes. Yes. Let's go. We got a commitment to each other. 30 seconds goes in. 3, 2, let's go. See how I do that? When I'm tired, I just give you a little extra pep talk. Let myself catch, catch my breath there before it gets spicy up in here. Come on. Yes. Yes. One rep at a time. That's all it breaks down to, guys. That's all it breaks down to. One rep at a time. Just keep push. In five, four, three, two. You're out. I'll take it. Here we go. Halo. Vertical press or just vertical push outs? Bus drivers. Three, two, let's roll. Halo. Press it out. Halo. Press it out. Catch your breath. Come on. High intensity upper body training. Heavy on the shoulders. Heavy on the shoulders. Always. Come on. 10 seconds, team. 10 seconds. That's all you got? You're in it for 4, 3, 2. I forgot which way I haloed one. Just squint your eyes, grit your teeth. Okay, we got one more round. It is push ups. Okay, Push ups for 30 seconds. Push ups for 30 seconds. Hold a plank for 10. Okay, just gonna do this once. Straight push ups, straight push ups. Nothing fancy. Straight push ups for 30 seconds. Hold your plank for 10 seconds. Okay, we get one 10 second pushback. 30 seconds of mountain climbers. Rachel's gonna do standing high. Knees, knees. Yeah. If your shoulders aren't already on fire. Get ready to say holy bananas. Okay, 30 seconds of push ups. You're just gonna do your best? That's it. You're just gonna do your best? Yes. 30 seconds. This is it, guys. It's one minute of work. And it starts. Buy in right here in three, two, let's go. 30 seconds of push ups. Down, up, down, up. Inhale, down. Big exhale pushes you up. Come on. You can always take this up to an incline. You can do anything for 30 seconds. I am so committed. I am so in. Yes. Are you in? Because you're already halfway there. Come on. I'm gonna stay on these stinking toes. Yes, I am. For 5, 4, 3, 2, 1. Hold for 10. Hold 10. 9, 8, 8. You got this. 7. Yes you can. 6, 5, 4, 3, 2. Push back quick down dog for 10, 9, 8. Right into mountain climbers for 30 seconds. In 4, 3, 2. Let's go team. Come on, climb that mountain. 30 seconds. 30 seconds. Rachel's got you standing. High knees. Woo. Let's go. Shoulders are on fire. Holy bananas, bananas, bananas. Let's go. Let's go, Lindsay. Come on, Lindsay. What would it look like If I said 10? 9, 8. You got this. 7. Stay with it. 6. 5, 4. 3, 2, 1. You're done. You're done. Done. Upper body hit. Which did you like better, the OG or the new G? Brought me to my knees. All right, let's stretch. We're right here if you're capable. We're gonna go down to our belly. I'm gonna down to our belly. Rachel, you could always go thread the needle. Show an alternative. I'm gonna go scorpion. I just love this one. My arms are gonna come to a T. I'm gonna take my right foot and swing it over up towards my left hand. Left shoulder is going to stay connected to the ground. I'm just stretching through that shoulder and chest because holy bananas. Push ups and shoulders in this workout. And I'm just catching my breath. It feels good. Oh, it feels so good. Nice work. Bring it back to center right here. Go ahead. Reach your hands out, palms up. And now just reach for the middle of your back. Oh, triceps. Yeah, just like that, Rachel. Perfect. See, she could do. You can do it from puppy dog stance. Nice. Back to the tee. Okay. Left foot towards right hand stretching through this right shoulder. Nice. Go Ear mat. Awesome. What'd you think? I liked it. I liked it too. It was brutal. Quick. It's dirty, it's spicy. It didn't felt like, it felt like so short actually, but it actually went really quick. It did go really quick. Those 10 second breaks, they're really no joke, you guys. Next time I'll fight harder for 15 seconds though. I think she'll give you 15. That extra five. Come to that quadruped position Rachel was in. And now you're gonna go cat cow. So you're gonna drop the belly, lift the chin. Now arch that spine up towards the ceiling. Now take your right hand and thread it under your left wrist. I just love this. Pull the shoulders apart. We spent a lot of that workout squeezing them together. Now you get to pull them apart. Should Feel really good. And you did it. You guys. I always love when we get to the other side. Yes. Drop the belly, lift it and take that. Left hand threaded under the right wrist. Made it to the other side. We're all alive. And guess what? We're way better for it. Stronger together, team. Yes. We are so stinking proud of you guys for showing up today. Always proud of you guys for showing up. Let's go ahead. Tuck the toes. Push up and back down. Dog pedal out those heels. Walk your hands back to your feet. Just take a nice forward fold. This should feel oh, so good. That oh, so good. You earned it. Stretch, bend at the knees. When you get to the top two big shoulder rolls. Up, back and down. Up, back and down. Nice work, Rach. So proud of you. Way to go, team. At home. We hope to see you back for another sweat session really soon. Have a good day. Thanks so much for joining me for that upper body hiit workout. I hope you loved it. Be so grateful if you dropped a subscribe to our YouTube channel. It really helps us out a lot. If you want to try the original upper body hit, you can find that linked right here. Otherwise, you can find all of our upper body workouts in this playlist right here. Have a great day.