POWER 16 High Intensity Workout 20: 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, one heavier dumbbell, mini band 

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 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 do each exercise for 30 sec with no rest for a total of two rounds. Click on the exercise to see it. After that, there is a little extra finisher. Add on a 1 min finisher and then at least 1 minute 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/MbUeid9Ic_E

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 - 30on x 2 rounds - 12 min

1. Side squat/lunge R (one dumbbell)

2. Side squat/lunge L (one dumbbell)

3. High knees

4. Curtsy R (two dumbbells)

5. Curtsy L (two dumbbells)

6. Thrusters (two dumbbells)

7. Fire hydrant R (mini band)

8. Fire hydrant L (mini band)

9. Kick back/toe touch R (mini band)

10. Kick back/toe touch L (mini band) 

11. Swing (two dumbbells)

12. Clusters (two dumbbells)

Finisher - 1 min

1. Max 10x thrusters or 20x push press (you can also mix the two together for a total of 15)

2. Reverse 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 how this workout was for you! And please share it with others so it can serve a greater purpose.