This workout is a shorter FREE “companion” workout to Day #9 of the FB Momentum 30 Day Program but also serves as a great standalone, quick routine!

Focus & Benefits
HIIT cardio precedes an upper body strength workout while improving cardiovascular capacity, total body coordination, and upper body push strength (triceps, chest & shoulders).

Workout Overview
Warm-Up: 5 exercises, 30 seconds each (2.5 minutes)
HIIT Cardio Workout: 3 exercises 3x through, 30 seconds active / 15 seconds rest (7 minutes)
Upper Body Push Strength Workout: 1 circuit of 3 exercises 2x through, 45 seconds active / 15 seconds rest (6 minutes)
Cool Down: 6 exercises, 25 seconds each (2.5 minutes)

Equipment
Mat, pair of light to medium weights

Tips & Helpful Information

• Our triceps are the smallest muscle group we will work today. In efforts to work this muscle group while they're fresh, I put them at the start of the circuit. You'll also notice that our first two exercises of the upper body strength push workout are done without weights. Non-weighted exercises are typically used in finishers, burnouts, or at the end of a circuit. I intentionally put these first so you can do these reps while feeling fresh - enjoy! 
• I want to emphasize that we are doing HIIT cardio today, not just "general cardio" that can take on more of a steady-state approach. I intentionally shortened our work intervals so you're not tempted to hold back your speed and intensity. You will notice your heart rate steadily climb throughout this segment of the workout.
• The strength and HIIT cardio exercises we see today are completed more than once. Refine your approach coming into the consecutive rounds to make this routine as fulfilling as possible! 

Difficulty & Modifications Explained
Our HIIT cardio workout is low-impact, so to make these exercises more difficult, move fast and with a deeper/fuller range of motion. On the contrary, make these exercises less intense by doing the opposite - moving slower and lessening the range of motion where relevant. Follow along with appropriate modifications and/or progressions for the strength circuit in the workout.

Changes made from the original, longer day 9 workout:

• Warm up completed 1x through (as oppsed to 2x)
• 2 exercises removed from the HIIT Cardio section (now 3 exercises opposed to 5)
• 1 circuit removed from the Upper Body Push Strength (original has 2 circuits)
• 1 exercise taken out of cool down and intervals shortened
   

Warm-Up: 5 exercises, 30 seconds each (2.5 minutes)
Slight Squat Side Taps + Row 
Alt Backward/Forward Arm Circles
Squat + Alt Reverse Lunge 
Alt OH Tricep Ext
Plank Side-to-Side Steps 

HIIT Cardio Workout: 3 exercises 3x through, 30 seconds active / 15 seconds rest (7 minutes)
Alt Twisting Pulldown
Rev. Lunge + OH Tricep Ext w/ Glute KB (Both)
Plank Shoulder Taps + Step In to Squat

Upper Body Push Strength Workout: 1 circuit of 3 exercises 2x through, 45 seconds active / 15 seconds rest (6 minutes)
Dips
Push Ups 
Slow Eccentric Lateral Raise (2 x 10 lbs)

**Water Break**

Cool Down: 6 exercises, 25 seconds each (2.5 minutes)
Crossbody Shoulder Stretches
OH Tricep Stretches
Wall or Floor Chest Stretches
Forward Fold 
Low Runner Lunge + Side Reach (One Side)
Low Runner Lunge + Side Reach (Other Side)