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.
Equipment for this workout: Heavier dumbbell or two dumbbells, mini band
Interval Timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 2 min, High: 1 min, Low: 0 sec, Set: 12. Cool down: 1 min (finisher)
Info: Follow me from start to finish or set your timer yourself and start with a 2-minute warm-up and go through the warm-up exercises once. If you have extra time, then repeat the last two exercises a couple more times or use the time to stretch a bit. Next, the exercise itself takes over, which is an EMOM workout set up so that each 60 seconds the exercise changes. Do two rounds of all exercises. Click on the exercise to see it. After that, there is a little extra finisher. 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/u2zV9aAwww8
2 min warmup
Workout - 60on/0off x 2 rounds - 12 min
2x rounds:
60 sec alt curtsy R/L (1-2 dumbbells)
60 sec romanian + squat (two dumbbells)
60 sec glute bridge (1-2 dumbbells)
60 sec side steps / side jump
60 sec forward lunge (two dumbbells)
60 sec plank jack
Finisher - 1 min
50x pulse in sumo squat (one dumbbell)
Remainder of time finish with burpees
1 min stretches/cool down
5x cat cow
EXTRA stretches if you have time
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