Vicious Upper Body Pump


Beach Body Ready

Before you head to the holiday party this weekend, dominate this 14 minute upper body and core HIIT workout. Your vicious pump will have you feeling confident and ready for whatever the night brings.

Muscle Groups: Chest, Back, Biceps, Abs, Cardiovascular system

Exercise Time: 14 minutes

Equipment: Dumbbells, Jump Rope

Exercises: Decline Push Ups, Bicycle Crunches, Renegade Rows, Toe Touches, Hammer Curls, Plank, Jump Rope

Instructions: The exercise chart is read from left to right and then top to bottom. Each circuit contains 3 exercise intervals. Complete each exercise interval for 30 seconds 3 times before moving on to the next circuit. The circuits are labeled accordingly. If you need to take a rest period then rest between circuits for 60-90 seconds.

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Posted in Blog, Workouts

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About Us

We’re Alex & Tim Ruben. Former Division 1 college football athletes turned HIIT and fat loss specialists. We’re here to teach you everything you need to know about getting and staying fit in less than 20 minutes a day!