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 (8-13lbs), bench
Interval Timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 2 min, High: 35, Low: 5, 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, the exercise itself takes over, and if you set the Interval Timer, you will start with a 35-second interval and do exercise 1. Click on the exercise to see it, then rest for 5 seconds and get ready for the next exercise. Go through all 6 exercises and then do 3 rounds. After that, there is a little extra finisher, and the goal is to finish in less than 60 seconds. Then at least 1 minute is 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/90bKaY7sWgQ
2 min warmup
Workout - 35on/5off x 3 rounds - 12 min
35 sec bicep curl + shoulder press (two dumbbells)
35 sec tricep dips (bench)
35 sec 5 swing + 10 mountain climbers (two dumbbells)
35 sec renegade row + push up (two dumbbells)
35 sec hang power clean and press (two dumbbells)
35 sec sit ups
Finisher - 1 min
20x high knees holding weight (one dumbbell)
Remainder of time burpees
1 min stretches/cool down
5x cat cow
EXTRA stretches if you have time
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