Home Workout 007

Strength & HIIT Workout Session

Warm-Up: Start with a 5-10 minute warm-up to prepare your body for the workout. This can include light cardio, dynamic stretching, and mobility exercises.

Strength Circuit – 4 Rounds

Complete the following exercises with 45 seconds of rest between each round.

• Single-Arm Dumbbell Row – 20 reps each side (1 set only)
• Deadlift to Shoulder Press – 20 reps
• Renegade Push-ups – 15 reps each side
• Dumbbell Thrusters – 15 reps

HIIT Circuit – 4 Rounds

Complete each exercise for 45 seconds of work with 15 seconds of rest, followed by a 1-minute rest between rounds.

• Burpees – 45s
• Jump Squats – 45s
• High Knees – 45s
• Lateral Band Walks – 45s

Strength & Core Superset – 3 Rounds

Perform the following exercises with minimal rest between exercises.

• Plank to Push-up – 12 reps
• Walking Lunges – 12 reps each leg
• Russian Twists – 20 reps

Finisher – 5 Rounds AFAP (As Fast As Possible)

Complete the following exercises with 60 seconds of rest between rounds.

• Sprints (or Rowing Machine) – 200m or 45s
• Mountain Climbers – 30s
• Box Jumps – 10 reps
• Plank Hold – 30s

Cooldown: Finish with a 10-minute cooldown to allow your body to recover. This can include static stretching, deep breathing exercises, and foam rolling.