Week 4 - Day 4 | Full Body Power + HIIT
Warm-up
- 1 min jumping jacks
- 10 bodyweight squats
- 10 push-ups
- 10 alternating reverse lunges
Workout
- Dumbbell Hang Power Snatches: 5 sets of 3-5 reps
- Dumbbell Push Press: 5 sets of 3-5 reps
- Dumbbell Lunge Jumps: 4 sets of 6-8 reps per leg
- Plyometric Push-ups: 4 sets of 6-8 reps
- Dumbbell Woodchops: 4 sets of 8-10 reps per side
- Broad Jumps: 4 sets of 8-10 reps
- HIIT: 30 seconds of work, 15 seconds rest, 12 rounds (alternate between dumbbell snatches and burpees)
Accessory Work
- 2 sets of 10 dumbbell concentration curls (per arm, tempo: 2-1-2)
- 2 sets of 10 dumbbell overhead tricep extensions (tempo: 2-1-2)
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