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

1. Dumbbell Clean and Press: 3 sets of 10-12 reps
2. Dumbbell Alternating Lunge Jumps: 3 sets of 10-12 reps per leg
3. Dumbbell Push Press: 3 sets of 10-12 reps
4. Dumbbell Plank Row: 3 sets of 10-12 reps per arm
5. 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