Total Body HIIT Alternate Day Workout #1

HIGH INTENSITY — ALTERNATE DAY This workout is designed to be used on an alternate day from our strength programming. ▸ INTENT Power over exhaustion Explosiveness over burnout Control over chaos ▸ LOAD + EXECUTION Use *medium weights* Move through a *powerful, controlled range of motion* Prioritize speed with form — not max fatigue ▸ TRAINING FOCUS Explosive strength patterns Athletic transitions Elevated heart rate without grinding Nervous system engagement + coordination Core Work Finisher to reestablish control and balance ▸ WHY IT WORKS Builds power and athleticism Supports strength days without interfering with recovery Improves work capacity while preserving quality movement ▸ HOW TO APPROACH IT Sharp reps Clean mechanics Full recovery between efforts when needed Train with intention. Leave feeling energized — not depleted. 0:00 Intro 0:43 Warm-Up 9:15 Round 1 15:25 Round 2 21:42 Round 3 (x2) 40:05 Bonus Round 44:47 Pilates Core Finisher