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The 7-Minute HIIT Workout for Stronger Arms and Shoulders

Whether you want your arms to be crazy jacked or you just want to be able to open a dang jar without asking for help, this quick 7-minute HIIT workout will help you get there.




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In this routine, you’ll move through 13 different arm exercises that work your biceps, triceps, chest, shoulders, and even your core. Real talk: You’re going to feel the burn, question how there are that many variations of a push-up, and curse the person who invented them. But, hang in there. The trainers offer modifications so you can build up your upper-body strength. Plus, it’s only seven minutes, so the pain is temporary and worth it. You don’t need any equipment for this workout. Hit play to get started.

To recap: Warm up and cool down fully before performing this workout.

Perform each exercise for 30 seconds with 10 seconds of rest.
1. Narrow to Wide Push-Up
2. Triceps from Elbow Bridge Hip Lift to Leg Kick
3. Dynamic Push-Up from Low Squat With Clap
4. Push-Up + Toe Tap + Heel Over
5. Inverted Push-Up With Leg Lift
6. Alternating Plank + Spider (down, down, up, up, spider, spider)
7. Reverse Bridge + Shoulder Tap
8. Push-Up + Jump to Inverted Push-Up
9. Plank Shoulder Tap
10. Triceps Push-Up
11. Floating Triceps Dip
12. Floating Push-Up
13. Plank Jump

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!

Updated: December 16, 2016 — 6:00 pm

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