WORKOUT

This work­out serves as Day 8 of our Strength and Car­dio with Bri­an 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Hey Team!

Today, we’re step­ping up with a com­plex work­out that will push your strength and car­dio. This com­plex dif­fers from what we’ve done before, adding an extra lay­er of inten­si­ty and fun to our rou­tine. Instead of two exer­cis­es per round, we’re going with three, and the rep scheme will vary — some rounds have 5 reps, while oth­ers have 10.

You’ll love this if you’re into work­outs that com­bine strength with a bit of car­dio. The var­ied rep scheme keeps things inter­est­ing, and the mix of exer­cis­es ensures that you’re work­ing mul­ti­ple mus­cle groups at once.

Equip­ment needed:

• Light to medi­um dumbbells
• Mat (Option­al)

We’ll kick things off with a dynam­ic warm-up to gain mobil­i­ty before our work­outs. Shoul­der rolls, arm cir­cles, and wrist cir­cles will warm up the upper body, while wind­mills, squats, and stand­ing hip open­ers will prep your low­er body. We’ll fin­ish with alter­nat­ing deep-side lunges to pro­vide mobil­i­ty and range of motion.

The work­out itself is divid­ed into sev­er­al sets, each last­ing 3 min­utes. You’ll per­form three exer­cis­es per set, focus­ing on dif­fer­ent mus­cle groups. The first few sets have high­er reps to fire up your mus­cles, while the lat­er sets drop down to 5 reps, allow­ing you to focus on pow­er and pre­ci­sion. Each exer­cise should be done with con­trolled, pur­pose­ful move­ments. The goal is to work through each set with steady form and a full range of motion.

As we progress, you’ll notice that the lat­er sets are all about uni­lat­er­al work — tar­get­ing one side of the body at a time. This not only helps to build bal­anced strength but also adds a coor­di­na­tion chal­lenge. The Lat­er­al Lunge to Clean, SA Rack Squat, and SA Arnold Press com­bo, repeat­ed on one side before switch­ing, will test your car­dio and sta­bil­i­ty. Then, we’ll fin­ish strong with a set that includes Off­set DB Push-Ups, For­ward Lunge to SA Curl, and Snatch — focus­ing on pow­er and explosiveness.

If you need to mod­i­fy the exer­cis­es at any point, don’t hes­i­tate. This work­out is intense, but lis­ten­ing to your body is impor­tant. If you need to drop the weight or reduce the reps, go for it. The key is to main­tain good form through­out. I will also show some mod­i­fi­ca­tions to keep you going.

Final­ly, we’ll cool down with a series of stretch­es to help your body recov­er: the 3‑Way Ham­string Stretch, Kneel­ing Adduc­tor Stretch, Scor­pi­on Stretch, and Frog Stretch. We will spend more time in our cooldown today, spend­ing 60 sec­onds on each one of our stretches.

Remem­ber, we’re almost at the fin­ish line! Take a moment today to appre­ci­ate how far you’ve come. You’ve been putting in the work, and it’s pay­ing off. Let’s keep the momen­tum going and fin­ish this chal­lenge strong!

-Bri­an

Work­out Structure

Warm Up: 2 Rounds, 30 Sec­onds each

• Shoul­der Rolls (Freestyle)
• Arm Cir­cles
• Wrist Cir­cles
• Wind­mills
• Squats
• Stand­ing Hip Openers
• Alt. Side Lunges

Set 1 (3:00 Min­utes / Each exer­cise is 10 reps)

• Split Squat L
• Split Squat R
• Yates Row

Set 2 (3 Min­utes / Each exer­cise is 5 reps)

• Push Ups
• Dumb­bell Cleans
• Front Squat

Set 3 (3 Min­utes / Each exer­cise is 10 reps)

• OH Sit Ups
• Dead­bugs Reaches
• Seat­ed Twist

Water Break

Set 4 (3 Min­utes / Each exer­cise is 10 reps / All of the same side)

• Lat­er­al Lunge to Clean
• SA Rack Squat
• SA Kneel­ing Arnold Press

Water Break

Set 5 (3 Min­utes / Each exer­cise is 10 reps / All of the same side)

• Lat­er­al Lunge to Clean
• SA Rack Squat
• SA Kneel­ing Arnold Press

Set 6 (3 Min­utes / Each exer­cise is 5 reps / All of the same side)

• Off Set DB Push Ups
• Fwd Lunge to SA Curl
• Snatch

Set 7 (3 Min­utes / Each exer­cise is 5 reps / All of the same side)

• Off Set DB Push Ups
• Fwd Lunge to SA Curl
• Snatch

Water Break

Cool Down: 1 Round, 60 Sec­onds Each

• 3 Way Ham­string Stretch (L, M, R)
• Kneel­ing Adductor ®
• Kneel­ing Adduc­tor (L)
• Scor­pi­on Stretch ®
• Scor­pi­on Stretch (L)
• Shoul­der Stretch (L)
• Shoul­der Stretch ®
• Frog Stretch