POWER 16 High Intensity Workout 9: Upper 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 (8-13lbs+)

Interval Timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 2 min, High: 25, Low: 5, Set: 24. 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 25-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/CNqVDUVEeqA

2 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 - 25on/5off x 3 rounds - 12 min

1. 25 sec narrow grip row + wide grip row (two dumbbells)

2. 25 sec hang power clean + press (two dumbbells)

3. 25 sec lying over head (two dumbbells)

4. 25 sec scull crushers (two dumbbells)

5. 25 sec alt bicep curl (two dumbbells)

6. 25 sec man makers (two dumbbells)

7. 25 sec plank jacks

8. 25 sec 5 swing + 10 mountain climbers (two dumbbells)

Finisher - 1 min

1. 20x high knees holding weight (one dumbbell)

2. Remainder of the time burpees

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

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