POWER 16 High Intensity Workout 18: 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: Two dumbbells, bench/chair, mini bands

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: 30 sec, Set: 12. Cool down: 1 min (finisher)

Info: Follow me from start to finish or set your timer your self and start with a 2 minute warm up and go through the warm up exercises 1x. If you have extra time then repeat the last two a couple more times or use the time to stretch a bit. Next start with the workout where you do each exercise for 30 sec no rest in between and for a total of two rounds. Click on the exercise to see it.  After that, there is an extra 1 min finisher and 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/TEl_mjp6BW8

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 - 30sec on x 2 round - 12 min

1. Backward lunge off of step + high knee step up R (two dumbbells, bench)

2. Backward lunge off of step + high knee step up L (two dumbbells, bench)

3. Jump into squat (mini band)

4. Plank jack/toe touch (mini band)

5. Romanian R (two dumbbells)

6. Romanian L (two dumbbells)

7. Bulgarian R (1-2 dumbbells, bench)

8. Bulgarian L (1-2 dumbbells, bench)

9. Jump into squat (mini band)

10. Plank jack/toe touch (mini band)

11. Hip thrust R (one dumbbell, bench)

12. Hip thrust L (one dumbbell, bench)

Finisher - 1 min

1. 15x thrusters (two dumbbells, mini band)

2. Side jump/step 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.