POWER 16 High Intensity Workout 13: Upper 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: Two dumbbells (8-13lbs), bench

Interval Timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 2 min, High: 25, Low: 15, 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 exercise itself takes over, and if you set the Interval Timer, you will start with a 25-second interval and do exercise 1. Click on the exercise to see it, then go straight to a higher intensity exercise for 15 seconds (choose one out of three or alternate between them). Continue with exercise 2, then choose a 15-second high-intensity exercise until you finish all 6 exercises, 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/lsFGOOLVSow

2 min warmup

1. 5x cat cow

2. 10x downward dog calf stretch

3. 5/5x spider lunge with rotations

4. 6x squat and Y pull

5. 6x romanian + stretch forward 

Workout - 25on/15on x 3 rounds - 12 min

Do each strength exercise for 25 sec and then alternate between burpees, mountain climbers or  high knees for 15 sec in between

1. Standing row (two dumbbells)

2. Standing wide grip row (two dumbbells)

3. Shoulder press (two dumbbells)

4. Bicep curl (two dumbbells)

5. Lateral lift (two dumbbells)

6. Dips (bench)

Finisher - 1 min

1. 12x thrusters (two dumbbells)

2. Mountain climbers for the remainder of the time 

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

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