POWER UP SLIM DOWN SEASON 2
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OPTION A
Exercise | Duration | Sets |
---|---|
Jumping Jacks | 50-Reps |
Arm Circles | 30-Reps |
Jog In Place | 3-Mins |
Complete For 3-5 Minutes |
Complete 1-2 minutes Per Exercise
OPTION B
Exercise | Duration | Sets |
---|---|
Jabs | 50-Reps |
Squats | 30-Reps |
Jog In Place | 3-Mins |
Complete 1-2 minutes Per Exercise
OPTION C
Exercise | Duration | Sets |
---|---|
Jumprope | 50-Reps |
Front Kicks | 30-Reps |
Jog In Place | 3-Mins |
Complete 1-2 minutes Per Exercise
LOWER BODY CIRCUIT
Exercise | Duration | Sets | Demo Link |
---|---|---|
Surrender Hops | 45-sec. | https://youtu.be/k2wbAy-JLgE |
Overhead Split Squats | 45-sec. | https://youtu.be/ZDtUIM7lt_Y |
Elevated Toes RDL | 45-sec. | https://youtu.be/EzZ9ehI2wEg |
Banded Duck Walks | 45-sec. | https://youtu.be/6LPiZepjAag |
Alternating Step Ups | 45-sec. | https://youtu.be/kYzaZSKfXDc |
Wall Run | 45-sec. | https://www.youtube.com/watch?v=82BdDZVd1cM |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
HIIT A
Exercise | Duration | Sets | Demo Link |
---|---|---|
Ski Jumps | 45-sec. | https://www.youtube.com/watch?v=akcjbJUnkwc |
Running High Knee Forward/Back | 45-sec. | https://www.youtube.com/watch?v=u-w_nXuPwSQ |
Curtsy Lunge | 45-sec. | https://www.youtube.com/watch?v=9arqrZ-QIVY |
3-Step Side Shuffle | 45-sec. | https://www.youtube.com/watch?v=yrshI8f3keU |
Plank Taps | 45-sec. | https://www.youtube.com/watch?v=pgrSSPRiEF0 |
Straight Leg Rotation | 45-sec. | https://www.youtube.com/watch?v=vi10DN_NjNw |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
Exercise | Duration | Sets | Demo Link | Additional Link |
---|---|---|---|
Renagade Push-Up | 45-sec. | https://www.youtube.com/watch?v=itqdYEayNHg | |
Bicep Curls Double To Single | 45-sec. | https://www.youtube.com/watch?v=LPcw2OK1ZSQ | |
Back Rows Bands/DB | 45-sec. | https://www.youtube.com/watch?v=g1csNVxs9us | https://www.youtube.com/watch?v=khd9CMMS8q0 |
Jab Upper Cut Combo | 45-sec. | https://www.youtube.com/watch?v=qhcIHj7Okz8 | |
Tricep Dips | 45-sec. | https://www.youtube.com/watch?v=4Ku8wfWF7YM | |
Supermans | 45-sec. | https://www.youtube.com/watch?v=zci-2t9XLTo |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
HIIT B
Exercise | Duration | Sets | Demo Link |
---|---|---|
Long Jump w/ Shuffle Back | 45-sec. | https://www.youtube.com/watch?v=lGMJ78N8dTA |
Squats to Elbow/Knee Ab Twist | 45-sec. | https://www.youtube.com/watch?v=Hdbr_v6LJQI |
Floor Touch Squats | 45-sec. | https://www.youtube.com/watch?v=T3mkia3GCec |
Military Plank Roll | 45-sec. | https://www.youtube.com/watch?v=9ZTwBfygPFo |
Burpees w/Alternating Kicks | 45-sec. | https://www.youtube.com/watch?v=1gZwqtk9aio |
3 Pogo Hops w/ Twists | 45-sec. | https://www.youtube.com/watch?v=rxmaJDUNt1s |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
Exercise | Duration | Sets | Demo Link |
---|---|---|
Squat Hops To DB Pass | 45-sec. | https://www.youtube.com/watch?v=croIfebAbCo |
Reverse Plank Knee In | 45-sec. | https://www.youtube.com/watch?v=sWezMSnDUlY |
Plank Get Up/Get Down | 45-sec. | https://www.youtube.com/watch?v=mr2bWQeHvyg |
SL Lying Knee To Chest Band | 45-sec. | https://www.youtube.com/watch?v=03P_14_2aHE |
Jump Jack To Front Raise | 45-sec. | https://www.youtube.com/watch?v=N0neATBed3A |
Push Ups | 45-sec. | https://www.youtube.com/watch?v=rlIzDPRKeHU |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
Exercise | Duration | Sets | Demo Link |
---|---|---|
50 Jump Rope Rotations | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
80 Meter Uphill Sprints | 80m | ---- |
Seated Cycles Weighted | 20 reps | https://www.youtube.com/watch?v=N47tXSE89ww |
Straight Arm Sit Ups | 20 reps | https://www.youtube.com/watch?v=AD4zZmswJAs |
Knee In To Ankle Touch | 20 reps | https://www.youtube.com/watch?v=nm7G_oo5zwo |
Side Crunches | 20 reps | https://www.youtube.com/watch?v=ulrqI40QEL0 |
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed
LOWER BODY CIRCUIT
Exercise | Duration | Sets | Demo Link |
---|---|---|
Surrender Hops | 45-sec. | https://youtu.be/k2wbAy-JLgE |
Overhead Split Squats | 45-sec. | https://youtu.be/ZDtUIM7lt_Y |
Elevated Toes RDL | 45-sec. | https://youtu.be/EzZ9ehI2wEg |
Banded Duck Walks | 45-sec. | https://youtu.be/6LPiZepjAag |
Alternating Step Ups | 45-sec. | https://youtu.be/kYzaZSKfXDc |
Wall Run | 45-sec. | https://www.youtube.com/watch?v=82BdDZVd1cM |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT A
Exercise | Duration | Sets | Demo Link |
---|---|---|
Ski Jumps | 45-sec. | https://www.youtube.com/watch?v=akcjbJUnkwc |
Running High Knee Forward/Back | 45-sec. | https://www.youtube.com/watch?v=u-w_nXuPwSQ |
Curtsy Lunge | 45-sec. | https://www.youtube.com/watch?v=9arqrZ-QIVY |
3-Step Side Shuffle | 45-sec. | https://www.youtube.com/watch?v=yrshI8f3keU |
Plank Taps | 45-sec. | https://www.youtube.com/watch?v=pgrSSPRiEF0 |
Straight Leg Rotation | 45-sec. | https://www.youtube.com/watch?v=vi10DN_NjNw |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
Exercise | Duration | Sets | Demo Link | Additional Link |
---|---|---|---|
Renagade Push-Up | 45-sec. | https://www.youtube.com/watch?v=itqdYEayNHg | |
Bicep Curls Double To Single | 45-sec. | https://www.youtube.com/watch?v=LPcw2OK1ZSQ | |
Back Rows Bands/DB | 45-sec. | https://www.youtube.com/watch?v=g1csNVxs9us | https://www.youtube.com/watch?v=khd9CMMS8q0 |
Jab Upper Cut Combo | 45-sec. | https://www.youtube.com/watch?v=qhcIHj7Okz8 | |
Tricep Dips | 45-sec. | https://www.youtube.com/watch?v=4Ku8wfWF7YM | |
Supermans | 45-sec. | https://www.youtube.com/watch?v=zci-2t9XLTo |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT B
Exercise | Duration | Sets | Demo Link |
---|---|---|
Long Jump w/ Shuffle Back | 45-sec. | https://www.youtube.com/watch?v=lGMJ78N8dTA |
Squats to Elbow/Knee Ab Twist | 45-sec. | https://www.youtube.com/watch?v=Hdbr_v6LJQI |
Floor Touch Squats | 45-sec. | https://www.youtube.com/watch?v=T3mkia3GCec |
Military Plank Roll | 45-sec. | https://www.youtube.com/watch?v=9ZTwBfygPFo |
Burpees w/Alternating Kicks | 45-sec. | https://www.youtube.com/watch?v=1gZwqtk9aio |
3 Pogo Hops w/ Twists | 45-sec. | https://www.youtube.com/watch?v=rxmaJDUNt1s |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
Exercise | Duration | Sets | Demo Link |
---|---|---|
Squat Hops To DB Pass | 45-sec. | https://www.youtube.com/watch?v=croIfebAbCo |
Reverse Plank Knee In | 45-sec. | https://www.youtube.com/watch?v=sWezMSnDUlY |
Plank Get Up/Get Down | 45-sec. | https://www.youtube.com/watch?v=mr2bWQeHvyg |
SL Lying Knee To Chest Band | 45-sec. | https://www.youtube.com/watch?v=03P_14_2aHE |
Jump Jack To Front Raise | 45-sec. | https://www.youtube.com/watch?v=N0neATBed3A |
Push Ups | 45-sec. | https://www.youtube.com/watch?v=rlIzDPRKeHU |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
Exercise | Duration | Sets | Demo Link |
---|---|---|
50 Jump Rope Rotations | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
80 Meter Uphill Sprints | 80m | ---- |
Seated Cycles Weighted | 20 reps | https://www.youtube.com/watch?v=N47tXSE89ww |
Straight Arm Sit Ups | 20 reps | https://www.youtube.com/watch?v=AD4zZmswJAs |
Knee In To Ankle Touch | 20 reps | https://www.youtube.com/watch?v=nm7G_oo5zwo |
Side Crunches | 20 reps | https://www.youtube.com/watch?v=ulrqI40QEL0 |
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed
LOWER BODY CIRCUIT
Exercise | Duration | Sets | Demo Link |
---|---|---|
Narrow Squats To Step Outs | 45-sec. | https://www.youtube.com/watch?v=agSQtaGyBY4 |
Butt Kicks | 45-sec. | https://www.youtube.com/watch?v=XLf1lCMWLUs |
Forward To Reverse Lunge + Knee Drive Pause | 45-sec. | https://www.youtube.com/watch?v=faE778F6fNQ |
Elevated Reverse Bridge | 45-sec. | https://www.youtube.com/watch?v=uAXlDv9J8m8 |
3 Pulse Goblet Squats | 45-sec. | https://www.youtube.com/watch?v=G0yDRnCcJY0 |
Side Lunges To Squat (Cherry Pick) | 45-sec. | https://www.youtube.com/watch?v=IfPMnMazL9Q |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT A
Exercise | Duration | Sets | Demo Link |
---|---|---|
Star Jack To Switch Blade | 45-sec. | https://www.youtube.com/watch?v=6TlD9FsPthE |
Front Kick To Punch Combo | 45-sec. | https://www.youtube.com/watch?v=SuEXvn_hDZQ |
Swing DB | 45-sec. | https://www.youtube.com/watch?v=hfKocvXlXLU |
Front Squat To Cross Body Crunch | 45-sec. | https://www.youtube.com/watch?v=9rZ-Rdrv2_4 |
Overhead High Knees | 45-sec. | https://www.youtube.com/watch?v=XUglpzefZU8 |
Elevated Push Ups | 45-sec. | https://www.youtube.com/watch?v=JD_SAlVJVBw |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
Exercise | Duration | Sets | Demo Link |
---|---|---|
Jumping Jack To Front Raise | 45-sec. | https://www.youtube.com/watch?v=mDsDgiwVJLQ |
Single To Double Chest Press | 45-sec. | https://www.youtube.com/watch?v=NhpvQpl9HR0 |
Around The World Shoulder | 45-sec. | https://www.youtube.com/watch?v=uXZhaCA-5_s |
Tricep Kickbacks | 45-sec. | https://www.youtube.com/watch?v=bVqmTXWUM_0 |
Push-Up To Reach | 45-sec. | https://www.youtube.com/watch?v=dO7wzL9ains |
Black Flys DB | 45-sec. | https://www.youtube.com/watch?v=YEs9pjcUaH0 |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT B
Exercise | Duration | Sets | Demo Link | Additional Link |
---|---|---|---|
Broad Jump To Walk In | 45-sec. | https://www.youtube.com/watch?v=_eVv_xrWOAc | |
Fast Punches DB/Long Band | 45-sec. | https://www.youtube.com/watch?v=-W1EzS8gLNw | https://www.youtube.com/watch?v=z25rZIC2Uvc |
Lateral Hops | 45-sec. | https://www.youtube.com/watch?v=RaF7hm1k2PE | |
Bent Knee Ankle Crunch | 45-sec. | https://www.youtube.com/watch?v=FSu-RCY7cj8 | |
Good Mornings w/ Calf Raise | 45-sec. | https://www.youtube.com/watch?v=8tC461RnKdI | |
Overhead Russian Twists | 45-sec. | https://www.youtube.com/watch?v=pSBfzmyDlMU |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
Exercise | Duration | Sets | Demo Link |
---|---|---|
Squat To Press DB | 45-sec. | https://www.youtube.com/watch?v=sAdCQib1NHs |
Snap Jump To Thrust | 45-sec. | https://www.youtube.com/watch?v=Jrqqp-8DmzM |
Wide Banded Glute Bridge | 45-sec. | https://www.youtube.com/watch?v=R5R6eid5odY |
In/Out Prisoner Jump Squat | 45-sec. | https://www.youtube.com/watch?v=My7Kffz58iw |
Hand Tap Push Up To Superman | 45-sec. | https://www.youtube.com/watch?v=mJ4-g-NhwPU |
Side Crunches | 45-sec. | https://www.youtube.com/watch?v=ulrqI40QEL0 |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
Exercise | Duration | Sets | Demo Link |
---|---|---|
50 Jump Rope Rotations | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
80 Meter Uphill Sprints | 80m | --- |
Bird Dog | 20 reps | https://www.youtube.com/watch?v=DgWi6hft2Xs |
Flutter Kicks | 20 reps | https://www.youtube.com/watch?v=7IHt6IIXk5Q |
Leg Raise Variation | 20 reps | https://www.youtube.com/watch?v=5inWdBtp2po |
Reverse Plank Knee-In | 20 reps | https://www.youtube.com/watch?v=Vi-KLdzxZ6s |
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed
LOWER BODY CIRCUIT
Exercise | Duration | Sets | Demo Link |
---|---|---|
Narrow Squats To Step Outs | 45-sec. | https://www.youtube.com/watch?v=agSQtaGyBY4 |
Butt Kicks | 45-sec. | https://www.youtube.com/watch?v=XLf1lCMWLUs |
Forward To Reverse Lunge + Knee Drive Pause | 45-sec. | https://www.youtube.com/watch?v=faE778F6fNQ |
Elevated Reverse Bridge | 45-sec. | https://www.youtube.com/watch?v=uAXlDv9J8m8 |
3 Pulse Goblet Squats | 45-sec. | https://www.youtube.com/watch?v=G0yDRnCcJY0 |
Side Lunges To Squat (Cherry Pick) | 45-sec. | https://www.youtube.com/watch?v=IfPMnMazL9Q |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
HIIT A
Exercise | Duration | Sets | Demo Link |
---|---|---|
Star Jack To Switch Blade | 45-sec. | https://www.youtube.com/watch?v=6TlD9FsPthE |
Front Kick To Punch Combo | 45-sec. | https://www.youtube.com/watch?v=SuEXvn_hDZQ |
Swing DB | 45-sec. | https://www.youtube.com/watch?v=hfKocvXlXLU |
Front Squat To Cross Body Crunch | 45-sec. | https://www.youtube.com/watch?v=9rZ-Rdrv2_4 |
Overhead High Knees | 45-sec. | https://www.youtube.com/watch?v=XUglpzefZU8 |
Elevated Push Ups | 45-sec. | https://www.youtube.com/watch?v=JD_SAlVJVBw |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
Exercise | Duration | Sets | Demo Link |
---|---|---|
Jumping Jack To Front Raise | 45-sec. | https://www.youtube.com/watch?v=mDsDgiwVJLQ |
Single To Double Chest Press | 45-sec. | https://www.youtube.com/watch?v=NhpvQpl9HR0 |
Around The World Shoulder | 45-sec. | https://www.youtube.com/watch?v=uXZhaCA-5_s |
Tricep Kickbacks | 45-sec. | https://www.youtube.com/watch?v=bVqmTXWUM_0 |
Push-Up To Reach | 45-sec. | https://www.youtube.com/watch?v=dO7wzL9ains |
Black Flys DB | 45-sec. | https://www.youtube.com/watch?v=YEs9pjcUaH0 |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
HIIT B
Exercise | Duration | Sets | Demo Link | Additional Link |
---|---|---|---|
Broad Jump To Walk In | 45-sec. | https://www.youtube.com/watch?v=_eVv_xrWOAc | |
Fast Punches DB/Long Band | 45-sec. | https://www.youtube.com/watch?v=-W1EzS8gLNw | https://www.youtube.com/watch?v=z25rZIC2Uvc |
Lateral Hops | 45-sec. | https://www.youtube.com/watch?v=RaF7hm1k2PE | |
Bent Knee Ankle Crunch | 45-sec. | https://www.youtube.com/watch?v=FSu-RCY7cj8 | |
Good Mornings w/ Calf Raise | 45-sec. | https://www.youtube.com/watch?v=8tC461RnKdI | |
Overhead Russian Twists | 45-sec. | https://www.youtube.com/watch?v=pSBfzmyDlMU |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
Exercise | Duration | Sets | Demo Link |
---|---|---|
Squat To Press DB | 45-sec. | https://www.youtube.com/watch?v=sAdCQib1NHs |
Snap Jump To Thrust | 45-sec. | https://www.youtube.com/watch?v=Jrqqp-8DmzM |
Wide Banded Glute Bridge | 45-sec. | https://www.youtube.com/watch?v=R5R6eid5odY |
In/Out Prisoner Jump Squat | 45-sec. | https://www.youtube.com/watch?v=My7Kffz58iw |
Hand Tap Push Up To Superman | 45-sec. | https://www.youtube.com/watch?v=mJ4-g-NhwPU |
Side Crunches | 45-sec. | https://www.youtube.com/watch?v=ulrqI40QEL0 |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
Exercise | Duration | Sets | Demo Link |
---|---|---|
50 Jump Rope Rotations | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
80 Meter Uphill Sprints | 80m | --- |
Bird Dog | 20 reps | https://www.youtube.com/watch?v=DgWi6hft2Xs |
Flutter Kicks | 20 reps | https://www.youtube.com/watch?v=7IHt6IIXk5Q |
Leg Raise Variation | 20 reps | https://www.youtube.com/watch?v=5inWdBtp2po |
Reverse Plank Knee-In | 20 reps | https://www.youtube.com/watch?v=Vi-KLdzxZ6s |