Week 1 - Day 4 | Full Body Power + HIIT

Warm-up

• 1 min jumping jacks
• 10 bodyweight squats
• 10 push-ups
• 10 lunges (per leg)

Workout

1. Dumbbell Squat to Press: 3 sets of 10-12 reps
2. Dumbbell Renegade Rows: 3 sets of 10-12 reps per arm
3. Dumbbell Lunge to Press: 3 sets of 10-12 reps per leg
4. Dumbbell Burpee to Row: 3 sets of 10-12 reps
5. HIIT: 40 seconds of Dumbbell Swings, 20 seconds rest, 8 rounds

Accessory Work

• 2 sets of 12 dumbbell hammer curls
• 2 sets of 12 dumbbell overhead tricep extensions

Extra Work

• 2 sets of 20 sit-ups
• 2 sets of 20 dips

Cool-down

• Overhead Tricep Stretch: 30 seconds each arm
• Standing Quad Stretch: 30 seconds each leg
• Seated Forward Fold: 1 minute
• Child's Pose: 1 minute