POWER 16 High Intensity Workout 17: 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

Interval Timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 2 min, High: 40, Low: 20, 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, and if you set the Interval Timer, you will start with a 40-second interval and do exercise 1 and go straight to a 20-second interval. Finish three rounds of a cluster of four exercises and then do the same with the next cluster of 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/KvH8JvryoE4

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 - 40on/20on x 3 rounds - 12 min

40/20x3 rounds (6 min)

1. 40 sec bicep curl (two dumbbells)

2. 20 sec mountain climbers or burpees

3. 40 sec tricep kickback (two dumbbells)

4. 20 sec mountain climber or burpees

40/20x3 rounds (6 min)

1. 40 sec alt row (one dumbbell)

2. 20 sec thrusters or push press (two dumbbells)

3. 40 sec narrow chest press (two dumbbells)

4. 20 sec thrusters or push press (two dumbbells)

Finisher - 1 min

1. 60x high knees

2. Plank 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

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.