Week 2 - Day 4 | Full Body Power + HIIT

May 22, 2024by Chris Pruitt

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