Strength / Cardio (F3)

FULL BODY HIIT – WORKOUT 1 (ADVANCED POWER)

EQUIPMENT: Dumbbells, Box or Step, Med Ball

10 Minutes Steady State Cardio – Any Machine (≈75% Effort)

Standing Hip Swings | 8/8
Glute Bridge to March | 10/10
Inchworm Walkout to Push-Up | 6
2 Sets

20 Cal Row
8 DB Front Squats (Heavy)
8 Box Jumps (Soft Land)
1:00 rest × 3 sets

20 Cal Ski Erg
8/8 Reverse Lunge to DB Push Press
8 Med Ball Slams
1:00 rest × 3 sets

5-Minute Core AMRAP
10 V-Sits
10 KB or DB Side Bends (5 per side)
10 Plank Shoulder Taps
10 Leg Raises

5–7 Minutes Cooldown

FULL BODY HIIT – WORKOUT 2 (ADVANCED POWER ENDURANCE)

EQUIPMENT: Kettlebell, Dumbbells, Bands

10 Minutes Steady State Cardio – Any Machine (≈75% Effort)

Banded Monster Walk | 10/10
Hip Bridge Hold + Abduction | 15
World’s Greatest Stretch w/ Reach | 5/5
2 Sets

20 Cal Bike
10 Kettlebell Deadlifts
8 KB Swings
1:00 rest × 3 sets

20 Cal Row
10/10 DB Lateral Lunge + Curl Combo
8/8 Alternating DB Push Press (Quick Tempo)
1:00 rest × 3 sets

5-Minute Core AMRAP
10 Russian Twists (Med Ball or DB)
10 Side Plank Hip Lifts (5 per side)
10 Hollow Body Holds (5s each)
10 Mountain Climbers

5–7 Minutes Cooldown

FULL BODY HIIT – WORKOUT 3 (ADVANCED ATHLETIC POWER)

EQUIPMENT: Dumbbells, Box, TRX, Med Ball

10 Minutes Steady State Cardio – Any Machine (≈75% Effort)

Cat + Cow to Down Dog | 5
Glute Bridge Reach | 10
TRX T-Spine Rotations | 8/8
2 Sets

20 Cal Ski Erg
8 DB Power Cleans
8 Box Jumps (Reset Each Rep)
1:00 rest × 3 sets

20 Cal AirBike
10 DB Step-Up to Knee Drive (Front Rack)
8 Explosive TRX Rows (Quick Concentric)
1:00 rest × 3 sets

5-Minute Core AMRAP
10 Hanging Knee Raises
10 Cable or Band Rotations (5 per side)
10 Glute Bridge Marches
10 Superman Lifts

5–7 Minutes Cooldown