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 (optional: bench)
Interval Timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 2 min, High: 40 sec, Low: 20 sec and 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 and go through the warm-up exercises once. If you have extra time, then repeat the last two a couple more times or use the time to stretch a bit. Next, the workout starts where you'll alternate between doing an exercise for 40 seconds and resting for 20 seconds, four rounds total. Click on the exercise to see it. Then 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/ByP8JofwEnk
2 min warmup
Workout - 40on/20on x 4 - 12 min
40 sec clusters (two dumbbells)
20 sec squat jump / box jump (optional: bench)
40 sec glute bridge (one dumbbell)
20 sec reverse plank
40 sec swing (two dumbbells)
20 sec burpees
If you need an extra finisher (not shown in video):
Finisher - 1 min
20x frog plank jumps
Finish the remainder of the time plank drag weight (one dumbbell)
1 min stretches/cool down
5x cat cow
EXTRA stretches if you have time
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