Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.
The POWER 16 High Intensity Workout Plan consists of 24 different workouts with a 4-day workout split, meaning that we rotate between Upper Body, Lower Body, Total Body, and then Cardio+Core workouts. POWER 16 is a specific exercise system that I put together that does not give the mind the opportunity to skip a workout since they are all just 16 minutes, and at the same time gives you a similar feeling as if you finished "an hour of working out in the gym".
All workouts can be done at home or at the gym. The equipment you need is a set of dumbbells. I recommend having a heavier set and a lighter set, as well as a mini resistance band, and in some cases, a bench/chair.
All exercises start the same with a 2-minute warm-up (in some cases 1 minute). All exercises also end the same with 1 minute of cool down/stretches. If you have extra time, then add a little extra stretching. The workout itself is usually 12 minutes with an extra 1-minute finisher. The exercises are always timed, and with all exercises, there is a text explanation of how the exercise is set up and information on how to set the Interval Timer app. You can either press play and follow me to lead you through the workout OR set an Interval Timer yourself and click on each exercise to see how it is performed on YouTube. Under each exercise, there is a written description.
Equipment for this workout: Two dumbbells (8-13lbs)
Interval timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 2 min, set: 24, High: 25 sec, Low: 5 sec, Cool down: 1 min (finisher).
Info: Follow me from start to finish by pressing play on the video below or set your timer yourself and start with a 2 minute warm up and go through the warm up exercises 1x. If you have extra time then repeat the last two a couple more times or use the time to stretch a bit. Next, the exercise itself takes over and if you set the Interval Timer, you will start with a 25 sec interval and do exercise 1. Click on the exercise to see it, then you rest for 5 sec and get ready for the next exercise. Go through all 8 exercises and then do 3 rounds. After that, there is a little extra finisher and the goal is to finish in less than 60 seconds. Then at least 1 minute is for stretches or as much time as you can devote to them.
If it says e.g. 5/5x then I mean to complete 5 first on the right (R) and then 5 on the left (L). If it says e.g. 6x and this is an exercise that tests both R and L then this is the total number of repetitions and you alternate between H and V.
Or click here: https://youtu.be/VZ990lk1CY0
2 min warmup
Workout - 25on/5off x 3 rounds - 12 min
25 sec bicep curl + shoulder press R (one dumbbell)
25 sec bicep curl + shoulder press L (one dumbbell)
25 sec wide grip row (two dumbbells)
25 sec sit-ups (with weight) (one dumbbell)
25 sec reverse fly (two dumbbells)
25 sec lying leg raises
25 sec shoulder push-ups
25 sec narrow push-ups
Finisher - 1 min
60 sec to finish
1 min stretches/cool down
5x cat cow
EXTRA stretches if you have time
Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.
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