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, Low: 15, Set: 18. 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, start with a 25-second interval for each exercise, doing a 15-second high-intensity exercise in between for three rounds total. Click on the exercise to see it. Add an extra finisher and 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/7ZvzaF1-nbw
2 min warmup
Workout - 25on/15on x 3 rounds - 12 min
Do each exercise for 25 sec and then for 15 sec in between do either mountain climbers or high knees
Row (two dumbbells)
High pull (two dumbbells)
Bicep curl (two dumbbells)
Reverse fly (two dumbbells)
Finisher - 1 min
5/5x A-jumps
Mountain climbers for the remainder of the time
1 min stretches/cool down
5x cat cow
EXTRA stretches if you have time
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