Workout Wednesday 5/12

Happy Wednesday, friends! I took last Wednesday completely off from exercise - which was so nice and was exactly what my body needed! This week though, we are back! I have a quick 15 minute weighted arms and shoulders workout for you and a 20 min HIIT cardio workout! Make sure to let me know in the comments or on instagram if you give this one a try!

Arms and Shoulders

Warm Up:

• 1 min of 3 count down, 1 power count up push ups to high v stretch

• 1 min of dumbbell drives

EMOM (every minute on the minute) circuit:

• 10 weighted lateral raises

• 10 bicep curls

• Rest until the 60 seconds is up, start again and repeat 6x

Circuit 2:

• 6 Arnold presses

• 6 weighted overhead tricep extensions

• Immediately repeat and up your reps to 7, then 8, then 9 and finish with 10!

20 Min HIIT Cardio

HIIT Cardio:

Warm Up:

• 1 min squat openers

• 1 min plank walk ups

• 1 min forearm to full plank

Circuit 1:

• 20 sec weighted squat with arm lifts

  • 10 sec off

• 20 sec backward lunges with lateral raises

  • 10 sec off

• 20 sec knee push ups to weighted tricep extensions

  • 10 sec break

• Repeat 4x! (6 mins total)

Circuit 2:

• 20 sec backward pulsing lunges

  • 10 sec off

• 20 sec backward pulsing lunges (other leg)

  • 10 sec off

• 20 sec peek-a-boos

  • 10 sec off

• Repeat 4x! (6 mins total)

Finisher:

• 2 mins of mountain climbers, don’t let your knees drop!

Alright! Another workout Wednesday done and dusted! Let me know if you gave this one a try :). Doesn’t it feel so good to honor your body with exercise??

Also, just a side note - these are 1000% my new fave workout shorts. The built in spandex short doesn’t ride up as you can see in the video. I’ll link them below! Have a great rest of your week!