HIIT HIRT Strength: Flex force
By Luke Zocchi
Back-to-back dumbbell and bodyweight exercises will do big things for your chest and back muscles, as well as your cardio.
Luke will coach you through every move.
Level
Intermediate
Time
23 MIN
Equipment
Dumbbells
Targets
Full body
Ready to move
It's time to lock in and give it your best – start by getting warm.
Warm-up
It's your time
Complete 3 sets. Rest for 20 secs between exercises and 20 secs at the end of each set.
Round 1
Stay on track
Complete 3 sets. Rest for 20 secs between exercises and 20 secs at the end of each set.
Round 2
Over the hump
Complete 3 sets. Rest for 20 secs between exercises and 20 secs at the end of each set.
Round 3
Power through
Complete 3 sets. Rest for 20 secs between exercises and 20 secs at the end of each set.
Round 4
Bring it home
Complete 3 sets. Rest for 20 secs between exercises and 20 secs at the end of each set.
Round 5
Recovery starter
After hitting a workout hard, breathe deep and release the soreness with Luke's stretches for your total body.
Cool-down
Sign up to unlock your full potential
Coaching On Demand and And In Your Hand
When you need a sweat session or an extra boost, your personal fitness coach is just a tap away.
Fitness On Your Terms
Goodbye cookie-cutter workouts and generic coaching. Every Centr training session is tailored to your goals.
Meals & Mindset Coaching
Elevate your performance with meals to fuel you and mindset exercises to recharge you.