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

1. Dumbbell Hang Power Snatches: 5 sets of 3-5 reps
2. Dumbbell Push Press: 5 sets of 3-5 reps
3. Dumbbell Lunge Jumps: 4 sets of 6-8 reps per leg
4. Plyometric Push-ups: 4 sets of 6-8 reps
5. Dumbbell Woodchops: 4 sets of 8-10 reps per side
6. Broad Jumps: 4 sets of 8-10 reps
7. 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