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Upper Body Burn

13 min 30 sec14 movesHIIT
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Circuit 1

  • Arm Circles

    Arm Circles

    00:45
    How to do it
    1. Stand tall with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
    2. Draw small circles forward with both arms, keeping them straight.
    3. Gradually grow the circles a little larger.
    4. After half the time, reverse and circle backward.
    5. Keep your shoulders down away from your ears throughout.
  • Shoulder Rolls

    Shoulder Rolls

    00:45
    How to do it
    1. Sit or stand tall with your arms relaxed at your sides.
    2. Lift your shoulders up toward your ears.
    3. Roll them back and down in a smooth circle.
    4. Continue rolling for half the time, then reverse.
    5. Keep the motion slow and your arms loose.

Circuit 2

2 rounds
  • Push-Ups

    Push-Ups

    00:4000:20
    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Pike Push-Ups

    Pike Push-Ups

    00:4000:20
    How to do it
    1. Start in a downward dog shape with your hips high and your hands a little wider than your shoulders.
    2. Keep your hips high so your torso angles toward the floor.
    3. Bend your elbows to lower the top of your head toward the floor.
    4. Lower until your head is just above the ground.
    5. Press back up until your arms are fully extended.
  • Tricep Dips

    Tricep Dips

    00:4000:20
    How to do it
    1. Support yourself on the dip bars with your arms straight and your shoulders down away from your ears.
    2. Keep your torso tall and your elbows pointing back.
    3. Bend your elbows to lower your body down.
    4. Lower until your upper arms are roughly level with the floor.
    5. Press through your palms to push back up to straight arms.
  • Diamond Push-Ups

    Diamond Push-Ups

    00:4000:20
    How to do it
    1. Start in a high plank with your hands together under your chest, forming a diamond with your thumbs and index fingers.
    2. Brace your core and keep your body in one straight line.
    3. Bend your elbows to lower your chest toward your hands.
    4. Keep your elbows tucked close to your sides.
    5. Press back up until your arms are fully extended.
  • Plank Shoulder Taps

    Plank Shoulder Taps

    00:4000:20
    How to do it
    1. Start in a high plank with your hands under your shoulders and your feet about hip-width apart.
    2. Brace your core and set your feet wide for stability.
    3. Lift one hand and tap the opposite shoulder.
    4. Place the hand back down and tap with the other hand.
    5. Keep your hips as still as possible while alternating taps.

Circuit 3

  • Chest & Shoulder Stretch

    Chest & Shoulder Stretch

    01:00
    How to do it
    1. Stand tall and clasp your hands together behind your back.
    2. Straighten your arms and gently lift your hands away from your body.
    3. Draw your shoulder blades together to open the chest.
    4. Lift your chest tall and keep your neck relaxed.
    5. Hold, then release slowly.
  • Child's Pose

    Child's Pose

    01:00
    How to do it
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.