Week 2 - Day 4 | Full Body Power + HIIT
Warm-up
- 1 min jumping jacks
- 10 bodyweight squats
- 10 push-ups
- 10 standing lunges (per leg)
Workout
- Dumbbell Clean and Press: 3 sets of 10-12 reps
- Dumbbell Alternating Lunge Jumps: 3 sets of 10-12 reps per leg
- Dumbbell Push Press: 3 sets of 10-12 reps
- Dumbbell Plank Row: 3 sets of 10-12 reps per arm
- HIIT: 40 seconds of Dumbbell Squat Jumps, 20 seconds rest, 8 rounds
Accessory Work
- 2 sets of 12 dumbbell zottman curls
- 2 sets of 12 dumbbell kickbacks
Extra Work
- 2 sets of 20 bicycle crunches
- 2 sets of 20 bench dips
Cool-down
- Standing Bicep Stretch: 30 seconds each arm
- Standing Quad Stretch: 30 seconds each leg
- Seated Forward Fold: 1 minute
- Child's Pose: 1 minute