Week 4 - Day 4 | Full Body Power + HIIT

by Chris Pruitt

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