Coached

HIIT Strength: Full-body fire

By Ashley Joi

There is a fire coming for your posterior chain in this workout. Ashley is mixing it up with holds, combo and unilateral moves, plus a final round that will put your lateral movement skills to the test. Remember the rule: don't stop!

  • Level
    Intermediate

  • Time
    32 MIN

  • Equipment
    Dumbbells

  • Targets
    Full body

  • Get ready

    Lift your heart rate, get your joints and muscles moving, and get ready to work for it.

    Warm-up
  • Fire up

    Complete 2 sets, resting 30 secs between exercises. Rest for 60 secs at the end of the round.

    Round 1
  • Stay focused

    Complete 2 sets, resting 30 secs between exercises. Rest for 60 secs at the end of the round.

    Round 2
  • Don't stop

    Stay in the zone for a fiery 90-second finisher.

    Round 3
  • Wind down

    Stretch & reset to kickstart your recovery. Want to mix-up your cool-downs? Head to explore to find cool-downs from all your favourite trainers.

    Cool-down

SAVE MORE, GAIN MORE WITH 15% OFF ALL MEMBERSHIPS

All your tools in one place

Expert-training to fuel your fitness, nutrition and mindfulness.

Limitless ways to fuel your mind & body

Access to over 3,000 workouts, recipes, and meditations – all tailored to your goals.

Tech that keeps you moving

Download Centr on all your devices to level up and track your results live.