Power Move

This is a high-intensity workout designed to increase speed, explosiveness, and strength. You'll need a stability ball, and a medicine ball if you have access to one. If not, you can substitute it with any weighted object.

Exercises

Satz 1: 1 Runde

Prisoner Squats

30 seconds

Lunges

30 seconds

Reverse Lunge to Right Side Lunges

15 seconds

Reverse Lunge to Left Side Lunges

15 seconds

Rotating Lunges

30 seconds

Lying Scorpions

30 seconds

Single Leg Balance with Leg Swings

45 seconds

Side to Side Right Leg Swings

15 seconds

Side to Side Left Leg Swings

15 seconds

Russian Twists

30 seconds

Torso Rotations with Medicine Ball

30 seconds

Medicine Ball Chops

45 seconds

Push-Up and Rotation

30 seconds

Satz 2: 1 Runde

Rest

1 minute

Satz 3: 3 Runden

Clapping Push-Ups

10 Wiederholungen

Transition

15 seconds

❤️ Maximal (Zone 5)

Jack Jump Tucks

10 Wiederholungen

Transition

15 seconds

Elbow Plank

1 minute

Transition

15 seconds

Satz 4: 1 Runde

Rest

1 minute

Satz 5: 3 Runden

Medicine Ball Slams

10 Wiederholungen

Transition

15 seconds

Ice Skaters

10 Wiederholungen

Transition

15 seconds

Elbow Plank

1 minute

Transition

15 seconds

Satz 6: 1 Runde

Rest

1 minute

Satz 7: 3 Runden

4-Square Single Leg Hops

12 Wiederholungen

Transition

15 seconds

Squat Thrusts

10 Wiederholungen

Transition

15 seconds

Elbow Plank

1 minute

Transition

15 seconds

Satz 8: 1 Runde

Rest

1 minute

Satz 9: 8 Runden

Burpees

20 seconds

Rest

10 seconds

Erscheint in

Ganzkörper

Kardio

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