Week 1 - Day 4 | Full Body Power + HIIT

by Chris Pruitt

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