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POWER 16 High Intensity Workout 14: Lower Body

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: One heavier dumbbell


Interval Timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 2 min, High: 30 sec, Low: 5 sec, Set: 21. 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, and if you set the Interval Timer, you will start with a 30-second interval and do exercise 1. Click on the exercise to see it, then rest for 5 seconds and get ready for the next exercise. Go through all 7 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.



2 min warmup

Workout - 30on/5off x 3 rounds - 12 min

3 rounds:

  1. Side squat/lunge R (one dumbbell)

  2. Side squat/lunge L (one dumbbell)

  3. Donkey kick pulses R (one dumbbell)

  4. Donkey kick pulses L (one dumbbell)

  5. Dead bug hold R

  6. Dead bug hold L

  7. G2OH (one dumbbell)

Finisher - 30-60 sec

1 min stretches/cool down

  1. 5x cat cow

  2. 2x child pose stretch forward

  3. Inner thigh

  4. Glute stretch

  5. 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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