Week 3 - Day 4 | Full Body Power + HIIT

by Chris Pruitt

Warm-up

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

Workout

  1. Dumbbell Power Cleans: 5 sets of 3-5 reps
  2. Dumbbell Push Jerk: 5 sets of 3-5 reps
  3. Dumbbell Squat Jumps: 4 sets of 6-8 reps
  4. Plyometric Push-ups: 4 sets of 6-8 reps
  5. Dumbbell Rotational Swings: 4 sets of 8-10 reps per side
  6. Box Jumps: 4 sets of 8-10 reps
  7. HIIT: 30 seconds of work, 15 seconds rest, 10 rounds (alternate between dumbbell thrusters and mountain climbers)

Accessory Work

  • 2 sets of 10 dumbbell hammer curls (tempo: 2-1-2)
  • 2 sets of 10 dumbbell kickbacks (tempo: 2-1-2)

Extra Work

  • 2 sets of 20 Russian twists
  • 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