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: Two dumbbells (optional: bench)
Interval Timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 2 min, High: 35 sec, Low: 5 sec and Set: 18. 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 workout starts where you'll do each exercise for 35 seconds and rest for 5 seconds between exercises, three rounds in total. End with a 60-second finisher. Click on the exercise to see it. Then end with at least 1 minute of 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/aVM5PGKQo-c
2 min warmup
Workout - 35on/5off x 3 - 12 min
35 sec split snatch R (one dumbbell)
35 sec split snatch L (one dumbbell)
35 sec romanian + row + curl R (one dumbbell)
35 sec romanian + row + curl L (one dumbbell)
35 sec V-ups
35 sec mountain climber or high knees
Finisher - 1 min
1 min stretches/cool down
5x cat cow
EXTRA stretches if you have time
Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.
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