HIIT the New Year Hard: Workout 9: Arms & Back

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Hi Everyone,

Today is Day 9 of my HIIT the New Year Hard Workout Challenge. This is a throwback workout, but there will also be a brand new workout today. I wanted to get a workout posted for all you early birds!


Today’s workout is focused on the arms and back (the video is below). I get a lot of requests for exercises that target the back of the arms, and the bra area of the back. This routine will assist with building strength and tightness in those areas. 

I have also included my video on how to Build to a Pull-Up below, along with the link to the original post. 

When I filmed this workout I paired it with a long run. It’s a great one to pair with some Cardio. You can choose one of my Cardio Workouts here or pair it with your cardio of choice. 

I posted an article on How Often to Cross Train for Running, and I will be sharing a complete breakdown of my Bender Fitness workouts and my running program. I raced my last 5K in 23:16, and my last Half Marathon in 1 hour and 46 minutes. I feel like I have slowed down, and I want to improve on those times, which means I need to start consistently incorporating running into my workouts again. 

I hope you enjoy today’s workout! Check back later if you want to wait for the newest workout. 
Melissa

PS You can also find me on FacebookInstagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness 

PPS You can still join the DietBet Challenge at: www.dietbet.com/benderfitness



10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X




Building to a Pull-Up/Increasing My Pull Up Reps

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