POWERED

Contents

  • FULL BODY HIIT 5.0 (PWRD DAY 1) - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:25:35)

    video 0:25:35

    HIIT PROGRAMMING: 30 seconds of work per exercise, 2 minute blocks. This is also Day 1 of Powered 3.0 Audio voiceover, timer, listed exercises.

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  • CARDIO 2.0 - (PWRD: DAY 2) EQUIP: BODYWEIGHT - LEVEL: INTERMEDIATE ( 0:09:07)

    video 0:09:07

    9 MIN BODYWEIGHT HIIT - 5 CIRCUITS - 2 EXERCISES PER CIRCUIT BW SQUAT + JUMP SQUAT ANIMAL HOLD + POP OUTS BURPEE CARDIO BURST LUNGES + SPLIT SQUAT PUSHUP CHEST TAPS + LOW PLANK SEAL JACKS + POP DOWNS This is also found in day 2 of Powered 3.0 FULLY GUIDED VOICEOVER, TIMER

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  • LEGS + CARDIO 1.0 (PWRD: DAY 3) - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:22:06)

    video 0:22:06

    CIRCUIT 1: 10 FRONT SQUATS 20 LUNGES 12 POP DOWNS 10 KICKBACKS CIRCUIT 2: 8 SQUAT THRUSTS 16 SIDE LUNGES 8 DEADLIFT LUNGE 20 SPEED SKATERS CIRCUIT 3: 12 HIGH PULLS 8 CLEAN SQUAT PRESS AUDIO VOICEOVER

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  • ARMS + ABS 6.0 (PWRD: DAY 5) - EQUIP: DUMBBELLS - LEVEL: ADVANCED ( 0:18:18)

    video 0:18:18

    4 CIRCUITS, 2 EXERCISES PER CIRCUIT WORKOUT IS ALSO DAY 5 OF POWERED VOICEOVER AUDIO, TIMER.

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  • AMRAP FULL BODY 7.0 (PWRD: DAY 6) - EQUIP: DUMBBELLS - LEVEL: ADVANCED ( 0:16:00)

    video 0:16:00

    3 CIRCUITS, 5 MINUTES PER CIRCUIT, AMRAP FORMAT (AS MANY ROUNDS AS POSSIBLE). WORKOUT IS ALSO DAY 6 OF POWERED. CIRCUIT 1: 10 Jump squats 30 Butt kicks 10 Pushups 10 Kickups CIRCUIT 2: 10 pop outs 5 squat thrust 10 plank drop 10 speed skaters CIRCUIT 3: 10 overhead press 10 renegade rows 10 alt chop 20 plank jacks AUDIO VOICEOVER, LISTED EXERCISES, TIMER

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  • FULL BODY CIRCUIT 3.0 (PWRD: DAY 8) - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:25:47)

    video 0:25:47

    25 MIN FULL BODY WORKOUT FEATURING STRENGTH, CORE, AMRAPS AND MORE! 6 DIFFERENT CIRCUITS, RANGING IN FORMAT. ALSO DAY 8 OF POWERED. AUDIO VOICEOVER

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  • LEGS + CARDIO 2.0 (PWRD: DAY 10) - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:14:21)

    video 0:14:21

    5 EXERCISES - 4X SETS - VARYING REPS 12 FRONT SQUATS 20 ALT LUNGES 12 BRIDGES 8 SQUAT THRUSTS 8 SPLIT SQUAT EACH SIDE ALSO FEATURED IN POWERED DAY 10 FULLY GUIDED VOICEOVER

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  • ARMS + ABS 5.0 (PWRD: DAY 12) - EQUIP: DUMBBELLS - LEVEL: ADVANCED ( 0:26:56)

    video 0:26:56

    Grab a set of dumbbells for this arms and abs 25 min workout! Also found on Day 12 of Powered! 5 CIRCUITS - 10 EXERCISES - 2 ROUNDS CIRCUIT 1: :30 SEC EACH PUSHUP KNEE DRIVE PLANK TAP 2X EACH CIRCUIT 2: :30 SEC EACH BENT ROWS SEATED TWISTS CIRCUIT 3: :30 SEC EACH KNEELING PRESS SIDE PLANK 2X EACH CIRCUIT 4: :30 EACH ROW KICKBACK CURL SIDE RAISE 2X EACH CIRCUIT 5: :30 EACH 1 SIDE BICYCLE BRIDGE PRESS AUDIO VOICEOVER, TIMER AND LISTED EXERCISES

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  • LADDER 1.0 - (PWRD: DAY 13) EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:09:03)

    video 0:09:03

    LADDER FORMAT. DECREASE REPS AS YOU DESCEND DOWN THE LADDER. START AT 10-15 REPS 10 GOBLET SQUAT 10 PUSHUPS 10 (PER SIDE) MT CLIMBERS 10 (5 PER SIDE) HOP LUNGES NEXT ROUND 9..8..7 POWERED DAY 13 AUDIO VOICEOVER

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  • FULL BODY CIRCUIT 6.0 (PWRD: DAY 15) - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:17:44)

    video 0:17:44

    4 CIRCUITS - 3-4 EXERCISE PER CIRCUIT - 3X CIRCUIT 1: 20 SEC WALKOUTS 20 SEC REV LUNGE 20 SEC POP DOWNS 20 SEC BUTT KICKS CIRCUIT 2: 8 LUNGE PRESS 8 PULLOVERS 8 PLANK TAP CIRCUIT 3: 8 REN ROW 8 DB PRESS 8 DB SIT UPS CIRCUIT 4: 10 POP DOWNS 20 MT CLIMBERS 10 CURLS ALSO FOUND IN POWERED DAY 15 FULLY GUIDED AUDIO VOICEOVER

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  • CARDIO 1.0 (PWRD: DAY 16) - EQUIP: BODYWEIGHT - LEVEL: BEGINNER ( 0:15:49)

    video 0:15:49

    Increase your heart rate and get a sweat going with this bodyweight cardio workout! 7 EXERCISES - 30 SEC PER EXERCISE - 2-3 ROUNDS 1. BODYWEIGHT SQUATS 2. SIDE LUNGES 3. SEAL JACKS 4. MOUNTAIN CLIMBERS 5. LUNGES 6. CHEST TAPS 7. SQUAT THRUST FULLY GUIDED VOICEOVER

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  • LEGS + CARDIO 3.0 (PWRD: DAY 17) - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:23:57)

    video 0:23:57

    25 MIN WORKOUT - 5 STATIONS - 2 EXERCISES PER STATION - 30 SEC EACH EXERCISE CIRCUIT 1: SQUAT TO ROTATE REVERSE LUNGE CIRCUIT 2: POP DOWNS BRIDGE MARCH CIRCUIT 3: POP OUTS SQUAT THRUSTS CIRCUIT 4: CHOPS SIDE LUNGE HOP CIRCUIT 5: 8 DEADLIFTS 20 BUTT KICKS ALSO FOUND IN POWERED DAY 17 FULLY GUIDED AUDIO VOICEOVER, TIMER, LISTED EXERCISES

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  • ARMS + ABS 4.0 - (PWRD: DAY 19) EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:15:12)

    video 0:15:12

    3 CIRCUITS - 4 EXERCISES PER CIRCUIT - 30 SEC PER EXERCISE - 2 SETS CIRCUIT 1: :30 SEC EACH PUSH PLANK BENT ROWS BICYCLES ALT CURL CIRCUIT 2: :30 SEC EACH SIT UP PUNCH PULL THROUGH V UP SIDE RAISE CIRCUIT 3: :30 SEC EACH KICKBACKS FRONT RAISE SEATED TWISTS SIDE PLANK ROTATE ALSO FOUND IN POWERED DAY 19 VOICEOVER AND TIMER.

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  • FULL BODY - DAY 15 - EQUIP: DUMBBELLS ( 0:17:31)

    video 0:17:31

    3 CIRCUITS - 3-4 EXERCISES PER CIRCUIT - 10 REPS PER EXERCISE - REPEAT 3-4X. Featured exercises, squat to press, knee drives, jumping jacks, renegade rows, pushups. Fully guided voiceover

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