PHIIT Strength Day 2

Welcome to Day Two of my PHIIT Strength program. You have made it through Day One and you are stronger and better for it! Your lower body might be feeling a little sore from yesterday as well, that means it was a success! Let's continue our work.

 

Introduction

Day 2: The Demonstration

 

Workout

Day 2: Upper Body

Level 1
EMOM (Every Minute On The Minute) 8 Minutes
ODD - 10 Alternating Dumbbell Floor Press Each Side
EVEN - 12 Dumbbell Bicep Curls

EMOM (Every Minute On The Minute) 8 Minutes
ODD - 12 Single Arm Dumbbell Bent Over Rows Each Side (Hand on Chair)
EVEN - 10 Half Kneeling Single Arm Dumbbell Shoulder Press Each Side

Level 2
EMOM (Every Minute On The Minute) 8 Minutes
ODD - 10 Alternating Dumbbell Floor Press Each Side
EVEN - 12 Dumbbell Bicep Curls

EMOM (Every Minute On The Minute) 8 Minutes
ODD - 12 Single Arm Dumbbell Bent Over Rows Each Side (Hand on Leg)
EVEN - 10 Half Kneeling Single Arm Dumbbell Shoulder Press Each Side

Day 2: Exercise Breakdown

Alternating Dumbbell Floor Press Each Side - Level 1 and Level 2
1. Start by laying flat on your back with your knees bent. You should have one dumbbell in each hand straight out in front of you. Your dumbbells should be horizontal and directly above your shoulders.
2. Be sure that your abs are engaged, your back is flat on the floor, and your feet are flat on the floor.
3. Slowly lower one elbow down towards the ground. Your elbow should be at a 45 degree angle. Be sure that your dumbbell is directly above your elbow as you tap your elbow to the floor.
4. Your opposite arm should remain in the starting position, directly above your shoulder.
5. Once your elbow taps the floor, raise your arm to the starting position.
6. Repeat on the opposite side.

Dumbbell Bicep Curls - Level 1 and Level 2
1. Start in a standing position with your feet shoulder width apart. You should have one dumbbell in each hand and they should be placed down by your sides.
2. Slowly raise both dumbbells up towards your chest at the same time. The dumbbells should be rotating each other as you raise your arms up towards your chest.
3. Slowly lower your arms back down to the starting position.
4. Keep your chest up throughout this movement.

Single Arm Dumbbell Bent Over Rows Each Side (Hand on Chair) - Level 1
1. Start in a nice split stance with your left foot out in front of your right. 2. Place your left hand onto the elevated surface (chair, bench, etc.). Your right hand should have one dumbbell horizontally down at your side.
3. Before you begin the movement, be sure that your back is completely flat.
4. Slowly raise your right hand up towards your chest with your elbow remaining close to your side. Your dumbbell should stop right at your side of your chest.
5. Slowly lower the dumbbell back down to your side.

Single Arm Dumbbell Bent Over Rows Each Side (Hand on Leg) - Level 2
1. Start in a nice split stance with your left foot out in front of your right. 2. Place your left hand on your leg with your arm slightly bent. Your right hand should have one dumbbell horizontally down at your side.
3. Before you begin the movement, be sure that your back is completely flat.
4. Slowly raise your right hand up towards your chest with your elbow remaining close to your side. Your dumbbell should stop right at your side of your chest.
5. Slowly lower the dumbbell back down to your side.

Half Kneeling Single Arm Dumbbell Shoulder Press Each Side - Level 1 and Level 2
1. Start in a kneeling stance with a 90 degree angle at both of your legs.
2. You should have one dumbbell in your right hand. The dumbbell should be horizontal and held right above your shoulder.
3. Your left hand should be off of your knee and out to the side to further challenge your core.
4. Press the dumbbell up right above your head. Keep your bicep close to your ear as you press up.
5. Slowly lower your arm back down to the starting position.

PHIIT Strength Calendar