Powerflex Workout!

Sweat Time:

Equipment Needed:

Workout Type:

Body Focus:




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.

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!

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!

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.

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

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

The Conversation (18)

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  • Jennifer says:

    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!

  • Suzie says:

    Video Please Please!

  • ori says:

    how many calories you can burn in this workout?

    thank you cassy!!

  • Mandy says:

    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 ?
    Love your blog(:

  • virginia says:

    you should do a video on this one :)

  • Nicole Boggs says:

    This workout killed my class today. They hated the mt. climber butt kicks-so naturally I’ll be doing them more often ;)


  • Erin says:

    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!

  • Danielle says:

    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!

  • Chelsea says:

    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

  • Marsela says:

    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?


    • blogilates says:

      I can def work on that! Did u try youtube?

      • Marsela says:

        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.

  • Mary says:

    This workout looks great – I’m going to try it either tomorrow or Monday.

  • Laura says:

    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 :D


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