WORKOUT

This work­out serves as Day 9 of our Strength and Car­dio with Bri­an 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Hey Team!

Wel­come to Day 9 of our 10-day chal­lenge — just one more day! Today’s work­out is a high-ener­gy body­weight HIIT that will chal­lenge your entire body. We’re work­ing in a tri-set for­mat, so you’ll move quick­ly from one exer­cise to the next with just enough rest to catch your breath before jump­ing back in. This struc­ture is per­fect for keep­ing the inten­si­ty high and max­i­miz­ing your workout.

Equipement need­ed:

• No equip­ment needed
• Mat (Option­al)

This work­out focus­es on build­ing strength, car­dio, and coor­di­na­tion, all while push­ing your car­dio­vas­cu­lar sys­tem. The mix of jump­ing and bound­ing exer­cis­es will ele­vate your heart rate, help­ing you burn calo­ries and improve your agili­ty. If you’re look­ing for a way to get a full-body work­out with­out any equip­ment, you’re in the right place.

We’ll kick things off with a dynam­ic warm-up to get things mov­ing before mov­ing on to our first set. The first set will engage your legs and core with Jump­ing Lunges, Push-Ups, and three-way Crunch­es. This com­bi­na­tion of exer­cis­es is designed to tar­get your low­er body and core, giv­ing you a sol­id foun­da­tion for the rest of the workout.

In the sec­ond set, we’ll mix things up with Puls­ing Pris­on­er Squats, which will fire up your quads and glutes. We’ll also do Plank Shoul­der Taps to keep your core and upper body engaged and fin­ish with Side-to-hops to chal­lenge your car­dio and bal­ance. This set is about main­tain­ing con­trol and keep­ing your move­ments strong and steady.

The third set is where we real­ly turn up the inten­si­ty. Jump Squats will test your explo­sive pow­er, while mod­i­fied close-grip push-ups will chal­lenge your upper body endurance. We’ll fin­ish with Flut­ter Kicks to give your core a final burn. These exer­cis­es not only build strength but also improve your sta­bil­i­ty and coordination.

Through­out the work­out, lis­ten to your body. If the jump­ing exer­cis­es feel too intense, I’ll offer low-impact options like alter­nat­ing lunges instead of Jump­ing Lunges or Squats instead of Jump Squats. Main­tain­ing good form is impor­tant, even if that means slow­ing down or mod­i­fy­ing an exer­cise. The goal is to chal­lenge your­self while stay­ing safe and get­ting the most out of each movement.

You’ve made it this far in the chal­lenge, and now it’s time to push through these last two days with every­thing you’ve got. Think about how far you’ve come and let that moti­vate you to fin­ish strong.

Remem­ber, it’s not about being per­fect — it’s about giv­ing your best effort and mak­ing progress.

As we near the end of this chal­lenge, take a moment to appre­ci­ate the work you’ve put in and the strength you’ve built along the way. You’ve got this, Team!

Let’s crush Day 9 togeth­er and fin­ish this chal­lenge strong!

-Bri­an

Work­out Structure

Warm-Up: 2 Rounds / 30 Sec­onds Each / No Rest (6 Minutes)

• Arm Cir­cles (15 sec­onds in each direction)
• Stand­ing Ham­string Stretch
• Body­weight Squats
• Inch­worm to Plank
• Hip Cir­cles (15 sec­onds in each direction)
• Jump­ing Jacks

Set #1: 3 Rounds / 30 Sec­onds On / 15 Sec­onds Off

• Jump­ing Lunges / Alt. Lunges
• Any Push-Up Variation
• 3 Way Crunch

Water Break

Set #2: 3 Rounds / 30 Sec­onds On / 15 Sec­onds Off

• Puls­ing Pris­on­er Squats
• Plank with Shoul­der Taps
• Side to Side Hops

Water Break

Set #3: 3 Rounds / 30 Sec­onds On / 15 Sec­onds Off

• Jump Squats
• Mod­i­fied Close Grip Push-Up
• Flut­ter Kicks

Cool Down: 45 Sec­onds Each / No Rest (5 Minutes)

• Stand­ing Quad Stretch ®
• Stand­ing Quad Stretch (L)
• Seat­ed For­ward Fold
• Sit and Twist
• Sit and Twist
• Pigeon Pose ®
• Pigeon Pose (L)
• Cobra