Back + Bicep Focused HIIT Workout

It’s currently week three of my virtual bootcamp program.

While there is a back and biceps focused set in the program, I decided to share with you a version that is similar [and not as cardio based] to the one in the program. BootcampIf you haven’t checked out my four week bootcamp program, click HERE.

This workout includes twelve exercises breaking them down into two rounds. All you need is a set or two of dumbbells (I used 5 and 10lbs).20200122_1414095533751858563393865.jpgBe sure to warm up before the workout and cool down after. I typically use the rower to warm-up for my upper body workouts if I am at the gym, but you could do squats, arm circles, jumping jacks, etc.

Back + Biceps Focused Workout

  • Set your timer for 40 seconds of WORK, 20 seconds of REST.
  • Repeat each move once then repeat each round one more time through (starting with round one), for a total of two sets per move.

Round ONE:

  • Upright Rows
  • Deadlifts
  • Swings
  • Bicep Curls (Alternating)
  • 90 Degree Raises
  • Broad Jumps

Round TWO:

  • Pull Down
  • Bent Over Rows
  • Skaters
  • Lateral Raises
  • Deadlift to Bent Over Rows
  • Mountain Climbers

…and DONE!

As always, make sure to talk to you primary health care provider or personal fitness trainer before beginning ANY workout routine.

Feel free to leave a comment down below with any questions or email me at

You can also find some more of my workouts by clicking HERE.

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