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: 25 sec, Low: 5 sec and Set: 24. 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 all exercises, repeating the last two a couple more times throughout the 2-minute time frame. Next, do each exercise for 25 seconds with 5 seconds in between. Go three rounds total. Click on the exercise to see it. Then add a 1-minute finisher and 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/FKR5gL-q6gQ
2 min warmup
Workout - 25on/5off x 3 rounds - 12 min
Split snatch R (one dumbbell)
Split snatch L (one dumbbell)
Thrusters (two dumbbells)
Renegade row (two dumbbells)
Finisher - 1 min
40-60x mountain climbers (as many as you can without slowing down)
Sumo pulses for the remainder of the time
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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