Week 5 - Day 5 | Full Body Power + HIIT

by Chris Pruitt

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