Day 24: 30 MIN TONED ARMS & BACK Workout - With Weights (HIIT IT HARD - The Comeback Challenge)

Feel your upper body on fire with this 30‑minute arms and back HIIT workout that uses two sets of dumbbells (5 kg and 8 kg). The routine begins with a 30‑second warm‑up featuring arm circles, step‑back, high plank hold, wrist circles, low plank to dolphin, and plank‑toe taps. Next, a 30‑second on, 10‑second off circuit of curls, presses, shoulder taps, pike push‑ups, bicep curls, shoulder press pulses, Arnold press, rows, pull‑backs, dumbbell pull‑under, superman hold, push‑up rows, high‑plank leg raises, and push‑up shoulder taps. After that, the heavier weights are introduced for 40‑second on, 10‑second off sets of dumbbell rows, alternating rows, chest press, chest press with a 5‑second hold, push‑up with rotation, and walking push‑ups. The finisher uses 30‑second on, 10‑second off intervals of alternating curls, curl holds, press‑up with triceps extension, triceps extensions, diamond push‑ups, triceps extension pulses, diamond push‑up hold, and climbers. Finally, a 30‑second on, 10‑second off cool‑down includes triceps stretches, upper back opener, and chest opener.