Coached

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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