| TOTAL TIME 60:00 |
POWER HOUR 2 |
Who said you need to keep it short and sweet? Prepare to burn over 800 calories with this grueling, hour-long workout. Be sure to do 10 minutes of dynamic stretching before beginning the cardio warm-up.
| WARM UP 5:00 |
WARM-UP
Start things off with a quick cardio warm-up. Don’t push yourself yet; you should be working at 50 to 75 percent of your power.
| EXERCISE | WORK | REST |
|---|---|---|
| Sprint | 0:30 | — |
| Jumping Jack | 0:30 | — |
| High Knees | 0:30 | — |
| X-Jack | 0:30 | — |
| Squat | 0:30 | — |
 REPEAT 2 ROUNDS |
NO REST BETWEEN ROUNDS | |
| WORKOUT 45:00 |
WORKOUT
Now it’s time to kick it into high gear. Dig deep and keep your goals in mind.
Do each exercise for 30 seconds. Do three rounds of each set. Rest 30 seconds after each round.
| SET 1 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| High Knees | 0:30 | — |
| 1-2 Push | 0:30 | — |
| Tuck Jump Burpee | 0:30 | — |
| Jumping Jack | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat Pedal | 0:30 | — |
| Single Leg Burpee | 0:30 | — |
| Lateral Lunge | 0:30 | — |
| Star | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat Jump | 0:30 | — |
| Skater Jump | 0:30 | — |
| Pedal | 0:30 | — |
| Mountain Climber | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 4 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Diagonal Mountain Climber | 0:30 | — |
| Log Hop T-Stand | 0:30 | — |
| Sprint | 0:30 | — |
| 1-2 Push | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 5 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat | 0:30 | — |
| Triceps Dip | 0:30 | — |
| Lizard Hop | 0:30 | — |
| Plus Jump | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 6 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| V-Up | 0:30 | — |
| Sprinter Sit-Up | 0:30 | — |
| Russian Twist | 0:30 | — |
| Up and Overs | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
trainer tip
Your mind and body are going to scream at you to stop during this workout. Remember that you get out what you put in. Push as hard as possible to get maximum results.
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