More Power!

There is a lot of benefit from completing a strength exercise immediately followed by a power exercise. In this workout each set has a strength exercise (exercise S), followed by a power exercise (exercise P), followed by a core or conditioning exercise (exercise C). Complete the stated reps for each exercise. You will perform 5 rounds of set 1 before moving onto set 2. Similarly, perform 5 rounds of set 2 before moving to set 3.  If an exercise has a right and left side to it, complete half the reps on each side.

Strength, Power, Cardio Set

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1S- 16 reps

SPLIT SQUATS

TIPS:

Stagger your feet as if doing a lunge. Then move up and down without moving your feet.

1P- 16 reps

STAGGERED JUMP SQUAT

TIPS:

Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.

1C- 30 reps

SQUARE DRILL – CROSSUNDER STEP

TIPS:

Perform a crossunder step into the square and then proceed to move both feet outside the square.

2S- 16 reps

HIGH PLANK FLY

TIPS:

Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.

2P- 8 reps

CLAP PUSH-UP

TIPS:

8 reps, explode upward from a push-up and perform a clap.

2C- 20 reps

SQUARE DRILL – HOP SCOTCH 2 FEET

TIPS:

Hop feet apart and then together.

3S- 16 reps

OVERHEAD FORWARD LUNGE

TIPS:

Hold hands overhead and step straight forward into a lunge. Alternate right and left legs.

3P- 16 reps

SKATER HOPS FRONT TO BACK

TIPS:

Hop from one foot to the other forward and then backward.

3C- 20 reps

X-UPS

TIPS:

Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.