Powerflex Workout!
Powerflex Workout!
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Workout Type: —
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WORKOUT DETAILS
I teach Powerflex on Fridays and thought I’d share the routine I tortured my students with yesterday. In this workout you will need a set of heavy, medium, and light dumbbells and a step. Heavy is 8-12 lbs. Medium is 4-8 lbs. Light is anything under 4lbs.
WARM UP
1 min: feet together, hop side to side
1 min: high knees with hands behind your head
1 min: mud runs
1 min: plie squats
1 min: plie squats with heels up!
ARMS
1. regular bicep curls, 3 sets of 15 (med) – right leg back on step, lunge and hold as you do your curls. only rest between sets.
2. bicep curls with arms slightly turned out from your body, 3 sets of 15 (med) – left leg back on step, lunge and hold as you do your curls. only rest between sets.
3. hammer curls, 3 sets of 15 (med) – stand feet hip width apart
4. tricep dips 1 set of 20 – legs outstretched
5. tricep kickbacks while in slow skiing or chair position, 3 sets of 15 (light)
CARDIO: 1 min mountain climbers!
CHEST
1. lie on step, chest flyes, 3 sets of 15 (heavy)
2. lie on step, chest presses, 3 sets of 15 (heavy)
CARDIO: Get in plank, hope feet out to hip width apart, then hop in till feet are touching, then bend knees and hop up til heels touch your butt! that’s 3 moves – out, in, hop. go for 1 min.
SHOULDERS
1. left leg back on step, shoulder press up as you lunge down, 2 sets of 10 (med)
2. light leg back on step, shoulder press up as you lunge down, 2 sets of 10 (med)
3. fet hip width apart, on floor, shoulder press pulses x20! kill it!!!
CARDIO: 10 pushup burpees
BACK
1. Rear deltoid flyes, 3 sets of 20 (light) – make sure you stay low, chest forward, you’re sitting back, glutes engaged, eyes forward
CARDIO: Hold one of your heavy weights in front of your (like photo above) and come into a plie. Squat up and down as fast as you can for 1 min!!! this is crazy. DO NOT SLOW DOWN.
End with 10 min abs of your choice.
HAVE FUN…..I was sweating. This was good!!!
<3 Cassey
18 thoughts on “Powerflex Workout!”
There are 18 comments posted by our users.
What a great workout!!! I would do one thousand squats for you if you make a super loooong weighted sculpting (popster style) video! A total body torture please!!! Love u Cassey!
Video Please Please!
how many calories you can burn in this workout?
thank you cassy!!
Hey Cassey,
Really love your workouts,
I want to tone up my body a little bit so I’m doing your exercises and i’m on a diet, I wanted to ask you what kind of workout plan would you recommend if i want to tone up but also focus on my legs ?
And also, what food should I eat for dinner? Carbs? Protein ? Do you have some meal ideas maybe ?
Thanks,
Love your blog(:
follow the 90 day meal plan to lose weight all over
you should do a video on this one 🙂
This workout killed my class today. They hated the mt. climber butt kicks-so naturally I’ll be doing them more often 😉
Thanks!
Excellent workout!!!!
Just for future refernces since you won a position in the youtube contest, and are going to be making higher quality videos, could you either add captions or say how long we are going to do a particular exercise, not knowing when there is a end in sight is really frustrating, especially when i stop literally a few seconds before its over. Im deaf so thats why i ask! But i have been enjoying your workouts!
hmm good idea, i sort of just do the workout and see how i feel but good idea!!
just did this, feel so strong and amazing! about to go do the abs. I love when you posts these workouts, with correct form they are a killer!
Ohh! I love all of the things included in this workout! I wish I could go to one of your classes!
Can anyone help me with what ‘mud runs’ are? When I googled it – I saw trucks in mud, women in mud, and runners in mud. hahaha
basically wide high knees
Hi there!
I love your site and every single video you are sharing, I know it’s much work.
I was wondering if there is somewhere a printable which explains what is a “Rear deltoid flyes” or “plie squats”. I would love to try what you have posted above, but I just don’t know what some parts are. Just because maybe I don’t understand the english word well. I don’t know. I tried to find it on Google, so I was lucky to finde some pics, but unfortunately not for everything.
Would be awesome to have a pics printable on hand when doing your workout. Do you have it somewhere or are you planing to do it?
Thanks
marsela
I can def work on that! Did u try youtube?
That’s awesome! No, I didn’t had so much time, and to be honest after I didn’t find everything on google pics I gave up.
This workout looks great – I’m going to try it either tomorrow or Monday.
I did this workout today at my gym, with very few modifications. Here they call this class Body Sculpt. It was fun and tough. Everyone was sweating 😀