POWER 16 High Intensity Workout 2: 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.

Equipment for this workout: One heavier dumbbell, mini bands, cloth/sliders/yoga ball

Interval timer: If you prefer to take this workout on your own then set an Interval Timer to; Warm up: 2 min, High: 60 sec, Low: 0 sec, Set: 11. Cool down: 2 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 1x. If you have extra time, then repeat the last two a couple more times or use the time to stretch a bit. Next, the EMOM (every minute on the minute) workout starts where you change the exercise every 1 minute and are working the whole time. Click on the exercise to see it. There are 11 exercises in total. After that, there is an extra 2-minute finisher which is similar to the last POWER 16 workout but with different repetitions, and the goal is to finish in less than 2 minutes. Then 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/oqSNlOpl5LM

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 - 60sec on x 1 round - 11 min

1 round:

1. 60 sec high knees

2. 60 sec air squats or squat jumps

3. 60 sec mountain climbers

4. 60 sec side steps (mini band)

5. 60 sec abduction (mini band)

6. 60 sec alt backward lunge R/L (one or two dumbbells)

7. 60 sec hamstring curl with glute bridge (cloth/sliders/ball)

8. 60 sec sumo pulses (one dumbbell or bodyweight)

9. 60 sec alt snatch R/L (one dumbbell)

10. 60 sec alt romanian R/L (one or two dumbbell)

11. 60 sec alt split snatch (one dumbbell)

Finisher - 2 min

2 min to finish

1. 15x thrusters (two dumbbells)

2. 10x burpees

3. 30x mountain climbers

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