'30 Day Challenge: Day 3: 20 Minute Arms & Abs HIIT'

Posted Nov 10, 2022

'http://www.benderfitness.com  Intervals: 15 30/50 Second Intervals  or  Beginner: 10 Reps Intermediate: 15 Reps Advanced: 20 Reps  *Eqiupment: -Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted.  –Interval Timer  1. X-Plank (right) 2. X-Plank (left) 3. Boat with Tricep Extension 4. Plank Jack 5. Leg Lift/Bicep Curl (right) 6. Leg Lift/Bicep Curl (left) 7. Eagle Reach 8. Ground Push-up 9. Reverse Forearm Plank 10. Hip Lift 11. Side Plank Hip Lift (right) 12. Side Plank Hip Lift (left) 13. Boat Press and Kick 14. Temp Tap Abs 15. Russian Twist  Repeat 1-3X Optional: Pair with 30-Minutes Cardio of Choice  http://www.facebook.com/melissabenderfitness http://www.twitter.com/benderfitness http://www.pinterest.com/benderfitness Gymboss Interval Timer: http://goo.gl/7r18pm Nutrition and Supplementation: http://www.facebook.com/TNMansfield  *Injury disclaimer: Not all exercises are suitable for everyone and this or any other exercise program may result in injury, To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this video.' 

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