POWER UP SLIM DOWN SEASON 2

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PEP TALKS

WELCOME TO POWER UP SLIM DOWN SEASON 2

POWER UP SLIM DOWN SEASON 2 - WEEK ONE

POWER UP SLIM DOWN SEASON 2 - WEEK TWO

POWER UP SLIM DOWN SEASON 2 - WEEK THREE

POWER UP SLIM DOWN SEASON 2 - WEEK FOUR

POWER UP SLIM DOWN SEASON 2 - CONGRATULATIONS

WARM UPS

OPTION A

Exercise Duration | Sets
Jumping Jacks 50-Reps
Arm Circles 30-Reps
Jog In Place 3-Mins
Complete For 3-5 Minutes
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Complete 1-2 minutes Per Exercise

OPTION B

Exercise Duration | Sets
Jabs 50-Reps
Squats 30-Reps
Jog In Place 3-Mins
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Complete 1-2 minutes Per Exercise

OPTION C

Exercise Duration | Sets
Jumprope 50-Reps
Front Kicks 30-Reps
Jog In Place 3-Mins
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Complete 1-2 minutes Per Exercise

WEEK 1

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
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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
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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
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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
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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
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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
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Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed

WEEK 2

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
Generated by wpDataTables
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
Generated by wpDataTables
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
Generated by wpDataTables
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
Generated by wpDataTables
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
Generated by wpDataTables
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
Generated by wpDataTables
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed

WEEK 3

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
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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
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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
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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
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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
Generated by wpDataTables
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
Generated by wpDataTables
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed

WEEK 4

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
Generated by wpDataTables
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
Generated by wpDataTables
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
Generated by wpDataTables
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
Generated by wpDataTables
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
Generated by wpDataTables
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
Generated by wpDataTables
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed







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