Full-Body Strength + HIIT Finisher

Strength (3 sets each, 10–12 reps):

• Squats (barbell or dumbbells)
• Push-ups or Bench Press
• Bent-over Rows
• Walking Lunges (each leg)
• Plank (hold 1 min)

Finisher (3 rounds, 30 sec work / 15 sec rest):

• Jump Squats
• Mountain Climbers
• Burpees
• High Knees

Upper Body Burn

Superset Style (3 sets each, 10–12 reps):

• Pull-ups or Lat Pulldowns + Push-ups
• Shoulder Press + Dumbbell Rows
• Dumbbell Chest Flys + Bicep Curls
• Tricep Dips + Lateral Raises

Core (2 rounds):

• Bicycle Crunches (20 reps)
• Russian Twists (20 reps)
• Plank to Push-up (10 each side)

Lower Body Focus + HIIT

Strength (3–4 sets, 10–12 reps):

• Deadlifts
• Bulgarian Split Squats
• Glute Bridges or Hip Thrusts
• Calf Raises

HIIT (4 rounds):

• Jump Lunges
• Kettlebell Swings
• Box Jumps or Step-ups
• Sprint Intervals (30 sec on, 30 sec off)

Active Recovery / Light Cardio + Core

• Brisk walk, cycling, or swimming (30–45 min at moderate pace)
• Mobility flow (15–20 min)

Core Circuit (3 rounds):

• V-ups (15 reps)
• Hanging Leg Raises (10–12)
• Side Planks (30 sec/side)
• Reverse Crunches (15 reps)

Metabolic Conditioning (MetCon)

Circuit (3–4 rounds, minimal rest):

• Kettlebell Swings (20 reps)
• Burpees (15 reps)
• Dumbbell Thrusters (12 reps)
• Jump Rope (1 min)
• Row or Assault Bike (500m or 1 min)