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: One heavier dumbbell, mini band, bench/chair
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. Go through the warm-up exercises, repeating the last two a few more times. Next, do each exercise for 30 seconds with no rest for a total of three rounds. Click on the exercise to see it. 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/auFSl-zCySg
2 min warmup
Workout - 30 sec on x 3 rounds - 12 min
Side squat/lunge R (one dumbbell, mini band)
Kick back R (mini band)
Side squat/lunge L (one dumbbell, mini band)
Kick back L (mini band)
Hip thrust pulses or glute bridge pulses (one dumbbell, bench, miniband)
Squat pulses (one dumbbell, mini band)
Backward lunge/jump (mini band)
Jump into squat (mini band)
Finisher - 1 min
5x clusters
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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