| TOTAL TIME 60:00 |
POWER HOUR 4 |
Power Hour routines pull exercises from all three levels into one 60-minute, head-to-toe workout. Requiring strength, endurance, and mental toughness, these hour-long sessions are the ultimate HIIT routines! Get started with 10 minutes of dynamic stretching before the cardio warm-up.
| WARM UP 5:00 |
WARM-UP
This quick cardio warm-up should start to raise your heart rate, but don’t push too hard yet.
| 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
For this portion, you should be working as hard as you can. Keep moving!
Do each exercise for 30 seconds. Do three rounds of each set. Rest 30 seconds after each round.
| SET 1 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Sprint | 0:30 | — |
| Squat | 0:30 | — |
| Shoulder Press Jack | 0:30 | — |
| Mountain Climber | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Burpee | 0:30 | — |
| Cros-Country Seal | 0:30 | — |
| X-Jack | 0:30 | — |
| Push-Up | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Log Hop T-Stand | 0:30 | — |
| Diagonal Mountain Climber | 0:30 | — |
| Grasshopper | 0:30 | — |
| 1-2 Push | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 4 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Pedal | 0:30 | — |
| Pelvic Peel | 0:30 | — |
| Pigeon Peel | 0:30 | — |
| Butterfly Peel | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 5 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Sphinx | 0:30 | — |
| Jumping Jack | 0:30 | — |
| Lizard Hop | 0:30 | — |
| Plus Jump | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 6 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Pike | 0:30 | — |
| Sprinter Sit-Up | 0:30 | — |
| Up and Overs | 0:30 | — |
| Plank | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
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