Week 3 - Day 4 | Full Body Power + HIIT

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