Week 6 - Day 5 | 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 Power Snatches: 5 sets of 3-5 reps
  2. Dumbbell Squat Clean to Press: 5 sets of 3-5 reps
  3. Broad Jumps: 4 sets of 8-10 reps
  4. Dumbbell Rotational Swings: 4 sets of 8-10 reps per side
  5. HIIT: 45 seconds of work, 15 seconds rest, 12 rounds (alternate between dumbbell power cleans and jump rope)

Accessory Work (Superset)

  • 2 sets of 10 dumbbell concentration curls (per arm)
  • 2 sets of 10 dumbbell overhead tricep extensions

Extra Work (Circuit)

  • 2 rounds: 20 Russian twists, 30 mountain climbers, 40 flutter kicks

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