11/29: Upper Body Workout + HIIT (Interval Training)

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I’m really liking the current workout split that I’ve got going on. Today was an upper body workout followed by HIIT (or high intensity interval training). My legs have actually recovered from my last lower body workout and that makes trying to sprint a whole lot easier. When I was doing the full body workouts prior to starting this program, it felt like my legs would never fully recover before I had to sprint again so I was having a hard time doing any HIIT.

Anyway…on with the workout!

Upper Body Workout

Chest

• Incline Dumbbell Press: 10#, 3 sets x 12 reps
• Flat-Bench Dumbbell Flye: 10#, 3 sets x 12 reps

Back

• Seated Row: 45#, 3 sets x 12 reps

Shoulders

• Overhead Dumbbell Press: 10#, 3 sets x 12 reps
• Lateral Raise: 5#, 3 sets x 12 reps

Triceps

• Dumbbell Lying Triceps Extension: 15#, 3 sets x 12 reps

Biceps

• Dumbbell Curl: 15#, 3 sets x 8 reps

Cardio Workout – High Intensity Interval Training

• 5 minute warm-up @ 4 mph
• 30 second sprint @ 9 mph/ 60 second recovery @ 4 mph (repeat for 15 minutes)
• 3 minute run @ 6 mph
• 2 minute cool-down @ 4 mph

Total Distance: 2.181 miles

Total Time: 25 minutes

Total Calories Burned: 256 calories

Now I must get back to the Vikings football game! I hope you had a fantastic Thanksgiving holiday weekend!