Upper Body and Burpees by Miranda B

Upper Body Burpee HIIT by Miranda Heavy med light weights 24” elv ball Warmup 30:30 jog arm circles walk out pushups down dog glute raises and tucks runners lunge and twist rev lunge and knee circles butt kickers SET 1: Biceps: 50:10 (hold):10 rest 2x 1. Bicep curls then hold for last 10 seconds 2. Wide bicep curls + press out then hold for last 10 seconds 3. Hammer curls to wide hammercurls to rev grip pushup burpee SET 2: Triceps50:10 (hold):10 rest 2x 1. Tricep kickbacks hold in position for 10 seconds  2. OH extensions 3. Tricep push-up burpees SET 3: Shoulders 50:10 (hold):10 rest 2x 1. Arnold press then hold overhead for last 10 seconds 2. Front raise to lateral raise then hold in either front or lateral raise for 10 seconds 3. Clean and press to burpee  SET 4: Back 50:10 (hold):10 rest 2x 1. Back flys hold in open position for 10 seconds 2. Back extensions on ball hold for 10 seconds 3. Wide to narrow rows to burpee  SET 5: Chest 50:10 (hold):10 rest 2x 1. Chest press hold for 10 seconds at top squeezing chest together  2. Chest flies hold for 10 seconds squeezing chest together  3. Decline Burpee to wide push-up  Cardio 50:10 2x 1. Full release Burpees 2. 3 Switch lunges to handstands 3. mountain climbers  4. Donkey kick to tuck jump  5. Box jumps  BURNOUT: EMOM 10 minutes complete the reps for each move and the remaining time in the minute is rest. 1. 10 rev grip pushup burpees 2. 10 tricep pushup burpees 3. 8 clean and press burpees 4. 8 wide row burpee 5. 8 decline wide pushup burpee 6. 10 full release burpees 7. 8 switch lunge handstands 8. 20 mtn climbers 9. 10 angry donkeys 10. 10 box jump tuck jumps ABS by Ritter 15 bicycles 10 ball pass 15 plank ball squeeze shoulder taps 10 knee tuck toe taps 10 leg lift to rev crunch