23 Minute HIIT Upper Body Workout
Print Workout Here
Today our focus is upper body, and we’re doing that because you’ve been asking for it! So let’s spend the next 23 minutes toning those arms ladies!!
What you will need:
- Set of dumbbells, kettlebell and a resistance band if you have one. Dumbbells are the only important ones though!
Warm-Up:
- Various moves to get that body warm like jogging on the spot and light squats.
Workout: Complete the 4 exercises below for 5 sets total ;)
- Bear crawls– Think bear – that’s what we’re doing here. I want you to get down on all fours, keep your bum down, and really work the core and arms while you move forward and backwards for about 4 ‘walks’ forward and back.
- Alternating back rows in table top position – Hands underneath your shoulders, knees underneath your hips, core in tight, and neutral spine as you alternate lifting the arms up for upper back squeezes.
- Chest flies lying on the ground – Lying on your back, with your knees bent, and feet placed on the ground, you’re going to start with the weights above your chest (palms facing each other), and then from here you’re going to keep a slight bend in your elbow as you open your arms until the back of your arm almost hits the ground, and then back up again. Nice and controlled ladies!
- Kneeling biceps – Just like it sounds. Get down on your knees with them separated hip distance apart. From here, you’re going to keep those abs in nice and tight while you do a bicep curl with your elbows nice and close towards your body.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
This one felt great and will hopefully help give me the energy I need during the beginning of this detox. Thanks, Ash!
Hope you’re feeling good on the detox lady!!
Another good one…and lots of Pantera!
Wow look at you go this week Carolyn!!
The backward part of those bear crawls are killer! My kids do them just when they’re playing and they do them so effortlessly!! To be as fit and limber as a kid!! lol Great workout – I think I may need to get some 12.5lb dumbbells cuz 15 is a bit too heavy to do for all reps for some exercises but 10 feels a little too light. Progress I guess! :)
Totally. What a win ??
I so needed this today. Done!
Good stuff. Hope the challenge is going well!
Done! Went by quicker than I expected!
And hopefully those arms are pumped and feeling great!
Happy friday lady
Right back at you!
Done. Good one added Kaylies 10min workout to this. Feeling great at day 5.thanks Ash.
Oh perfect!!! So happy to hear that. Great news Ash. Happy Friday!
So awesome!
What a great change! You guys are awesome at challening and never boring! Great Sunday ahead!
We love hearing that! Happy Sunday Sandra!
First workout in a really long time. Glad to be back!
We’re happy to have you back. Missed your comments. Hope you’re feeling awesome!
That felt great!
Nice!!
Really enjoyed this one!
Awesome! You’ll need the upper body strength to get your little guy to and from!
Not enough time for last set but still a good one
I’m always happy if you’re sweating with me, whether you finish it or not!
Yees Maam! Loved it!
Beauty!!
Thank you ?
You’re most welcome April!
Love the chance to work the pipes! Thanks Ash!
Thank you! Needed some upper body after the last detox video and yesterday’s workout filled with lunges and squats. Going to especially feel it in the chest tomorrow!
I hope your body survived the week! Lol
Had a bad morning needed a heavy weight session. This did the trick!
I love it when workouts can do that!
All done thks lady , wrists are becoming a bit of a bitch tho
Start working on strengthening them and stretch out those forearms!
Boom! Nailed that shit ;)
Hahahaha EXACTLY!!
Great upper body workout! Thanks Ash!
Anytime lady!! Hope you’re having a great week so far!
I worked up a good sweat?
Thanks lady
That one was fabulous!! I love the bear crawl move!! My arms felt stronger by the last rep!! So awesome!! Thank you!
Thanks
Feel stronger
Feeling strong after that one. Those bear crawls are deadly. Thanks!
So happy to see you doing these workouts!
Thanks for the great workout today! Really liked this one!
Amazing!!
Love working those arms!!!
Nice to hear from you Lisa!
Great Workout. Thank you. Feeling pumped and strong. Great start to the weekend.
So happy it was a great start to your weekend!!
Bear crawls, always a great one! Making the best of my Friday night! Thank you!
You got it babe!
bear crawls were a killer but glad I pushed through!
Me too!!
I just love it when I don’t feel like doing a workout but do it anyway and feel like a completely new woman after! This feeling is frequent and it is what keeps me going!
Right?! It’s the best feeling!!
I feel like I watch my kids do bear crawls like it’s no big deal, then I go to do them and they’re HARD!! lol Great workout as always!
They are a fun challenge!!
Didn’t get to this one last week so finished this week up with it and another set of 100 squats. Feeling amazing and sweaty!
Nice! Love that you did the challenge too!!
great one ash!
Excellent! I’m glad you enjoyed it!!
Thanks Ash!
Anytime Jen! Thanks for being a part of our Royal Family this long :)
That was great! Wanted an upper body after a long run yesterday. Thanks!
Amazing…as always!! Feeling strong and sweaty!! Thanks Ashley!
Biceps feel pumped!
That was great. Loved the bear crawls!
That was a great one, thanks Ash ?
My pleasure!
Done! Probably gonna hurt tomorrow!!!
Hope you felt it in all the right ways over the weekend!
My arms are strong! And just enough cardio with those bear walks. Thanks again for keeping me strong and healthy!
The pleasure is all ours!!