HIIT HIRT Strength: Build & explode
By Luke Zocchi
Luke will keep you on your toes with this heart-pumping session.
If he's not challenging your muscles with compound movements, he'll be challenging your explosiveness with jumps and functional moves.
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
Earn the burn
Complete 3 sets. Rest for 20 secs between exercises and 20 secs at the end of each set.
Round 1
Keep it going
Complete 3 sets. Rest for 20 secs between exercises and 20 secs at the end of each set.
Round 2
Focus on form
Complete 3 sets. Rest for 20 secs between exercises and 20 secs at the end of each set.
Round 3
Pick up the pace
Complete 3 sets. Rest for 20 secs between exercises and 20 secs at the end of each set.
Round 4
Fight to the finish
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
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