Fitness First – Hit Workout



Want to do HIIT training, but a lower body injury is stopping you? We have a fat burning, calorie

incenerating upper body HIIT work out just for YOU!

  1. Battle Ropes – this exercise you will need a heavy rope anchored at its center 15-20 feet away.

Standing in front of the rope, take an end in each hand with your arms extended at your side.

This will be your starting position.

Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.

As you let that arm drop to the starting position, raise the opposite side.

Continue alternating your left and right arms, whipping the ropes up and down as fast as you

can for 30 seconds


  1. Spiderman Push-ups
  2. Place your hands under the shoulders and extend your legs back.
  3. Start bending your elbows and, at the same time, bring your left knee to the left shoulder.
  4. Push up and return to the starting position.
  5. Repeat on the right side until set is complete.

Before you can do spiderman push ups you need to be able to do a regular push up. Remember

to keep your spine neutral, engage your core muscles and exhale as you push yourself back up.

Keep your knees high and away from the floor and make sure that your movement is fluid and

well coordinated. By the time you get to the bottom of your push up your knee needs to be up.


3.The man maker starting position is simply standing with a pair of dumbbells hanging at your


(1) drop squat to the floor so that the dumbbells are touching about shoulder to hip width apart

(2) Kick your legs back to a push-up position and perform a push-up (3) from the push-up

position perform a one-arm dumbbell row with your right arm while supporting your weight with

your left arm and slightly widened feet (4) Perform another push-up (5) one-arm row with the left

arm (6) bring legs back up toward your hands into a drop squat (7) stand up and clean the

dumbbells to your shoulders (8) perform a push-press… repeat


4.Tricep dips

Sit on inside of one of two benches placed parallel, slightly less than leg’s length away. Place

hands on edge of bench, straighten arms, slide rear end off of bench, and position heels on

adjacent bench with legs straight.


Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches

floor. Raise body and repeat.

Bench height should allow for full range of motion.


Resistance can be reduced by placing heels on floor.


Take your body to the next level with a little HIIT, so ramp up your fitness, and keep fitness first!

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