Strength / Cardio - (MPI/F1)

FULL BODY HIIT – WORKOUT 1

EQUIPMENT: Dumbbells (Light–Moderate), Mini Band

10 Minutes Steady State Cardio – Any Machine (≈65% Effort)

Glute Bridge Hold + Abduction | 10
Bird Dog | 8/8
High Plank Shoulder Tap | 10/10
2 Sets

15 Cal Row
10 Goblet Squats
10 DB Bent-Over Rows
1:00 rest × 3 sets

15 Cal Bike
8/8 Alternating DB Reverse Lunges
8/8 SA DB Overhead Press
1:00 rest × 3 sets

5–7 Minutes Cooldown

FULL BODY HIIT – WORKOUT 2

EQUIPMENT: Kettlebell or Dumbbell

10 Minutes Steady State Cardio – Any Machine (≈65% Effort)

Standing Hip CARs | 8/8
Glute Bridge March | 10/10
Deadbug | 10/10
2 Sets

20 Cal AirBike
10 Kettlebell Deadlifts
10 Kettlebell Goblet Cleans
1:00 rest × 3 sets

20 Cal Ski Erg
10/10 Reverse Lunge to Curl
10 DB Floor Press
1:00 rest × 3 sets

5–7 Minutes Cooldown

FULL BODY HIIT – WORKOUT 3

EQUIPMENT: Dumbbells, Step or Low Box

10 Minutes Steady State Cardio – Any Machine (≈65% Effort)

Bodyweight Good Morning | 10
Glute Bridge + Reach | 8/8
Plank Knee Drive | 10/10
2 Sets

15 Cal Row
10 Step-Ups (Bodyweight or DB)
10 DB Bent Rows
1:00 rest × 3 sets

15 Cal Bike
10/10 Alternating DB Lateral Lunges
10 DB Push Press
1:00 rest × 3 sets

5–7 Minutes Cooldown