Strength/ Cardio (F2)

FULL BODY HIIT – WORKOUT 1

EQUIPMENT: Dumbbells (Moderate), Mini Band, Step or Bench

10 Minutes Steady State Cardio – Any Machine (≈70% Effort)

Mini Band Glute Bridge + March | 10/10
DB Deadbug Press | 10/10
High Plank to Shoulder Tap | 10/10
2 Sets

20 Cal Row
12 DB Front Squats
12 DB Bent Rows (2 s pause at top)
1:00 rest × 3 sets

20 Cal Bike
10/10 Alternating Step-Back Lunges (with Rotation)
10 DB Floor Press (Neutral Grip)
1:00 rest × 3 sets

5-Minute Core AMRAP
10/10 Deadbugs
10/10 Heel Taps
10/10 Bird Dog from Bear crawl hold
10/10 Russian Twists (bodyweight or light DB)

5–7 Minutes Cooldown

FULL BODY HIIT – WORKOUT 2

EQUIPMENT: Kettlebell or Dumbbells

10 Minutes Steady State Cardio – Any Machine (≈70% Effort)

Standing Hip Swings | 8/8
Glute Bridge + Band Abduction | 15
Deadbug w/ Hold | 10/10
2 Sets

20 Cal Ski Erg
10 Kettlebell RDLs (3-1-1 Tempo)
10 Kettlebell Goblet Cleans
1:00 rest × 3 sets

20 Cal AirBike
8/8 Reverse Lunge to Shoulder Press
10 DB Chest Fly
1:00 rest × 3 sets

5-Minute Core AMRAP
10 Plank Shoulder Taps
10 Glute Bridge Marches
10 Side Plank Hip Lifts (5 per side)
10 Seated Knee Tucks

5–7 Minutes Cooldown

FULL BODY HIIT – WORKOUT 3

EQUIPMENT: Dumbbells, Step or Box

10 Minutes Steady State Cardio – Any Machine (≈70% Effort)

Cat + Cow to Down Dog Flow | 5
DB Good Morning | 10
Plank Shoulder Taps | 10/10
2 Sets

15 Cal Row
10 DB Deadlifts
8/8 DB Step-Ups (Front Rack Hold)
1:00 rest × 3 sets

15 Cal Bike
10 DB Push Press
10 Bent-Over Reverse Fly
1:00 rest × 3 sets

5-Minute Core AMRAP
10 Reverse Crunches
10 Superman Lifts
10 Alternating Toe Touches
10 Side Plank Rotations (5 per side)

5–7 Minutes Cooldown