POWER 16 High Intensity Workout 3: Total 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, mini bands, cloth/sliders

Interval Timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 1 min, High: 30 sec, Low: 0 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 1-minute warm-up and go through as many warm-up exercises as you can. Next, the workout starts with each exercise lasting 30 seconds with no rest in between. Click on the exercise to see it. There are a few exercises paired together for one round, then a few paired for three rounds, and again a few paired together for three rounds. Finally, 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/TOjDlkZDEg8

1 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 - 30 sec on - 14 min

1 round:

1. 30 sec high knees

2. 30 sec air squats or squat jumps

3. 30 sec mountain climbers

4. 30 sec side steps (mini band) 

3 rounds:

1. 30 sec side plank with clam R

2. 30 sec side plank with clam L

3. 30 sec thrusters (two dumbbells)

4. 30 sec romanian + high pull (two dumbbells)

3 rounds:

1. 30 sec glute bridge (one dumbbell)

2. 30 sec reverse plank through (cloth/sliders)

3. 30 sec man makers (two dumbbells)

4. 30 sec hang squat clean (two dumbbells)

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 if you found this post helpful! And please share it with others so it can serve a greater purpose.