Week 5 - Day 5 | Full Body Power + HIIT

Warm-up

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

Workout

1. Dumbbell Hang Power Cleans: 5 sets of 3-5 reps
2. Dumbbell Push Jerk: 5 sets of 3-5 reps
3. Box Jumps: 4 sets of 8-10 reps
4. Dumbbell Woodchops: 4 sets of 8-10 reps per side
5. HIIT: 40 seconds of work, 20 seconds rest, 10 rounds (alternate between dumbbell snatches and burpees)

Accessory Work (Superset)

• 2 sets of 10 dumbbell hammer curls
• 2 sets of 10 dumbbell kickbacks

Extra Work (Circuit)

• 2 rounds: 20 sit-ups, 30 plank jacks, 40 mountain climbers

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