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, bench
Interval Timer app: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 2 min, High: 25 sec, Low: 15 sec and Set: 28. 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. Repeat the last two exercises for the remainder of the two minutes. Next, do each exercise for 25 seconds and one exercise between each exercise for 15 seconds for a total of three rounds. Follow with 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/-xnipvn5TAY
2 min warmup
Workout - 25on/15on x 3 rounds - 12 min
Do each exercise for 25 sec with 15 sec G2OH in between exercises
Bicep curl (two dumbbells)
Sumo squat (one dumbbell)
Row (two dumbbells)
Romanian (two dumbbells)
Reverse fly (two dumbbells)
Russian twist (one dumbbell)
Finisher - 1 min
5/5x snatch
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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