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Upper Body Exercises
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Upper Body Exercises
by Sean Bartram
High-Intensity Interval Training for Women
How to Use This eBook
HIIT: An Introduction
Using This Guide
Meet the Models
HIIT Basics
What Is HIIT?
How HIIT Works
HIIT Benefits
Nutrition for HIIT
What You’ll Need
Assess Your Fitness
Set Your Goals
Recovery
Pre- and Post-Workout Stretches
Forward Fold to Flat Back Fold
Side Lunge
Deep Lunge Stretch
Extended Side Angle Pose
Triangle Forward Fold
Hip Opener
Introductory HIIT Routines
Level 1: Easy Does HIIT
Level 1: The Fab Four
Level 1: Enduro
Level 1: Every Second Counts
Level 1: Three-Peat
Level 2: HIIT Me Again
Level 2: Jump Up and Get Down
Level 2: Sore or Sorry?
Level 2: In HIIT to Win It!
Level 2: Keep HIIT Moving
Level 3: Faster, Longer, Stronger
Level 3: Power of Three
Level 3: Fiercely Fit
Level 3: Cut to the Core
Level 3: Final Countdown
Hardcore HIIT Routines
Just Do HIIT
Leg Hell
Total Body Blast
The Cycle
Bur-Please!
HIIT It Hard
Feeling Crabby?
Oh, My Quad
The Trifecta
Jacked Up
AB-solutely F-AB-ulous
Total Body Burn
Core Killer
Hop to HIIT
Fierce Five
“T” It Up
Hard-Core
Head to Tone
Star Power
Sprint for HIIT
Terrible Trio
Bikini Blast
Drop It Like It’s Squat
Row No You Don’t
Butt Busters
It’s Not Easy Being Lean
Firm and Burn
Metabolic Mayhem
4 in 4
Perfect Tens
Flirty Thirties
Power Hour 1
Power Hour 2
Power Hour 3
HIIT Programs
The 3-Day Challenge
The 7-Day Challenge
The 14-Day Challenge
The 28-Day Challenge
Cardio Exercises
Jumping Jack
X-Jack
Burpee
Cross-Country Seal
Mountain Climber
Alternating Leg Lift Burpee
Grasshopper
Sprint
Cross Jack
High Knees
The Mummy
Side Suicides
Seal Jack
Mogul Jump
Power Knee
Star
Upper Body Exercises
Push-Up
Cross Push
Tiger Push-Up
1-2 Push
Tricep Dip
Crab Touch
Reach
Ball Press
Sphinx
Spiderman
Shoulder Press Jack
Core Exercises
Plank
Side Bend
Bicycle Crunch
Russian Twist
Pike
In-and-Out Abs
Row Boat
Side Plank
Plank Punch
Plank Rotation
Up, Up, Down, Down
Diagonal Pike
V-Up
Double Cross Reach
Open-and-Close Pike
Sprinter Sit-Up
Lower Body Exercises
Squat Jump
Squat Hold
Lateral Lunge
4 Calf Raises + 4 Taps
Skater Jump
Squat
Ski Jump
Squat Pedal
Ski Squat
In and Outs
T-Stand
Jump Lunge
Up Down
Squat Lift
Rotated Donkey Kick
Lateral Sweep
Reverse Lunge
Acknowledgements
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