WORKOUT

This work­out serves as Day 6 of our Strength and Car­dio with Bri­an 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Hey Team!

This is Day 6, and you’re offi­cial­ly over the halfway point of our 10-day chal­lenge. Today’s HIIT work­out will involve a blend of strength, car­dio, and core exer­cis­es, push­ing you to chal­lenge your­self using just your body weight. This work­out is per­fect for any­one who loves high-inten­si­ty inter­vals and wants to test their car­dio and strength.

We’ll start with a mobil­i­ty warm-up, eas­ing into the work­out with low-impact move­ments. We will move a lot dur­ing this work­out, so this is a great way to start today. Once warmed up, we’ll dive straight into our Tri Set HIIT with three exer­cis­es, each focus­ing on strength, car­dio, and core. The struc­ture is sim­ple: 30 sec­onds of work fol­lowed by 15 sec­onds of rest, with a more extend­ed break between each set to catch your breath.

This work­out is designed to keep you mov­ing and sweat­ing from start to fin­ish. It’s all about inten­si­ty and car­dio, push­ing your lim­its while keep­ing your heart rate up. For exam­ple, the first set will tar­get your legs with drop lunges, which you can mod­i­fy to reverse lunges if need­ed. The sec­ond set empha­sizes upper body strength with push-ups, where you can choose any vari­a­tion that suits your fit­ness lev­el. For those core-focused exer­cis­es, we will use jack­knifes and bicy­cle crunch­es to hit those abs.

The beau­ty of this work­out lies in its sim­plic­i­ty and effec­tive­ness. Quick tran­si­tions between exer­cis­es ensure that your heart rate stays ele­vat­ed, help­ing you burn calo­ries and improve your endurance with just enough rest to keep you fresh and ready for the next exer­cise. So feel free to push your­self with any vari­a­tion you use.

If any exer­cise feels too chal­leng­ing, remem­ber that mod­i­fi­ca­tions are always an option. It’s impor­tant to lis­ten to your body and adjust the move­ments to match your fit­ness lev­el. I will offer mod­i­fi­ca­tions dur­ing the work­out. The goal here is to keep mov­ing, chal­lenge your­self and, most impor­tant­ly, keep going.

You’ve made it to Day 6, a huge achieve­ment, so let’s keep that momen­tum. Remem­ber why you start­ed this chal­lenge as we push through this work­out. Think about how far you’ve come and how much stronger you are today than you were on Day 1. When the exer­cis­es get tough, they will just remem­ber that every rep brings you clos­er to Day 10!

Let’s get to work, team!

-Bri­an

Work­out Structure

Warm Up: 2 Rounds, 30 Sec­onds Each (6 Minutes)

• Back­ward Shoul­der Circles
• Pris­on­er Good Morning
• Deep Squat to Hamstring
• T Spine Rotation
• Alt Run­ners Lunge w Rotation
• Glute Bridge To Reach

Triset Body­weight HIIT (20 minutes)

3 Sets: 30 Sec­onds On, 15 Sec­onds Off / 30 Sec­onds rest at the end of all 3 exercises

• Drop Lunge / Mod­i­fy with Reverse Lunge
• Eccen­tric Push Ups / Mod­i­fy with any vari­a­tion of push-ups if needed
• Jack Knifes

Water Break

3 Sets: 30 Sec­onds On, 15 Sec­onds Off / 30 Sec­onds rest at the end of all 3 exercises

• Squat to Squat Jump
• Ele­vat­ed Push Ups
• Toe Touch­es

Water Break

3 Sets: 30 Sec­onds On, 15 Sec­onds Off / 30 Sec­onds rest at the end of all 3 exercises

• Pop Squats
• Plank Push Ups
• High Knees to Sprawl

Cooldown: 1 Round, 40 Sec­onds Each (7 Minutes)

• Stand­ing For­ward Fold
• Kneel­ing Hip Flex­ors L/R
• Supine Twist L/R
• 3‑way ham­string stretch
• Sit­ting Neck stretch L/R