Happy Tuesday! I’m loving all of your 30 Day HIIT Journey comments and posts! Let’s keep the enthusiasm going. From the beginning we’ve placed a lot of emphasis on the community aspect because we believe in the power of positive affirmation of each other and we wanted to build a community of invested members. We do each video and workout with excitement because we’re not just training a group of people who happen to watch these videos, I’m training my friends.

Today I have a new upper body burner for you that will have your arms burning and bulging. This one includes some of my very favorite exercises for building lean, toned, and strong upper body muscles. Today I focused most on the back and bicep muscle groups, these muscles are quick to show muscle definition, so these are awesome muscles to strengthen and obtain quick visible results.

This is Day 23 – Let’s go!

Note – You will need your resistance bands for this one

Commit to 30 days of being healthier and being a better you. Ignore the distractions and the frustrations. Be patient, the results will come. JUST DON’T GIVE UP! For my more advanced members, try to repeat the series until you burnout. Also, feel free to mix and match with some of our previous videos. There are no rules!

Get empowered, beat the gym, and let’s have some fun! If you want to, use our hashtag #BeatTheGym, let’s hold each other high and accountable and let’s celebrate one another’s milestones.

If you are interested in going on the 30 HIIT Day Journey, please know that this program is free and will be available for you all year long. Sign up here!


The Moves

Resistance Band Bicep Curls – Bicep curls are a basic and most effective exercise for toning your arms. Stand straight with your feet hip-width apart. Extend your arms down by your hips and hold the resistance band with both hands. Then, curl your right hand towards your shoulder, making sure to keep the left hand still. Lower your right hand back to start and repeat. Then switch arms and repeat exercise with the other arms.

Tricep Extension – Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping your back straight. It is OK if your knees are slightly bent. Step into the middle of the resistance cable and bend your elbows straight back. Pull the handles and straighten your arms behind you with your palms facing down. 

Lateral Raise – Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping your back straight trying to remain almost parallel to the floor. Now, while keeping the torso stationary put your arms inside the resistance band, straighten your arms and raise them to a 90 degree angle, while squeezing the muscles at the top and hold for a brief pause.

One Arm Bent Over Row – If you want to be strong, you need to be doing this exercise. This exercise works the lats, rhomboids, and low traps. Start by stepping on the resistance band with one foot forward, knee slightly bent, and place the other leg in a lunge position. Bend your torso to about a 45 degree angle and grab the resistance band, then pull the resistance band to the side of your torso, pulling your shoulder back. Then switch to the other side and repeat movement.

Bent Over Band Pull Apart – This is a must do exercise for the muscles of the upper back. Start by contracting your abs. Next, place your hands inside the resistance band with your arms, elbows, wrists straight and fully extended in front of you. Maintain your arms parallel to the floor and slowly pull the band apart to either side of the body. Then repeat.

Push Ups to a Cadence – Push-ups are an integral part of functional and body weight training. First, you want to make sure you’re in the correct positioning. You should get into plank position with your shoulders straight over your hands or slightly wider. Your hips and legs should be in a straight line and your eyes looking downward. Then start lowering down towards the floor – do your best to keep your arms as tight to your body as possible. As you lower down, try your best to keep your body as tight as possible.

Shoulder Tap Plank – Start in the push up position as in our previous exercise. While keeping the back as neutral as possible engage your core, then take one hand and tap the opposite shoulder. Move your feet apart slightly if this is too difficult.

Seated Military Press – The Military Press offers a lot of bang for your buck. This exercise engages not only your shoulders, back and arms but also your core. Assume start position seated in the middle of the cable with your legs straight. Press the handles of the resistance cable up and stop when upper arms are parallel to the ground. Slowly press the resistance band overhead, then lower to the starting position and repeat.

Another day down, another day closer to your goals!

Written by: Tony Thomas

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