Strength with Power Intervals

Goal: The power exercises in this full-body strength workout will develop your fast-twitch muscle fibers so that you can find that extra gear when you are climbing a hill or passing someone during a race.

Equipment:
Time:45 minutes

Warm-Up 

(5 min)

• Walking quad stretch - 5-6 reps each leg

• Caterpillar - 4 reps

• Forward Lunge with twist - 10 reps (5 each side)

• Downward Dog to 3-Legged Dog - Hold downward dog for a few seconds, then lift one leg (3-legged dog), hold for a few seconds, return to downward dog, then lift the other leg.  Repeat a couple rounds.

Core

Repeat 2x's (4-6 min each set)

• Side plank with dips - 10-15 reps each side
• Single-leg Glute Bridges - 15-20 reps each leg
• Superman - Lift one arm and opposite leg. Hold for a few seconds, then lower to the ground.  Repeat on the other side.  Repeat 3-4x's on each side.
• Flutter Kicks - 20 reps (1 rep = One right and one left "flutter")

• Bicycle Crunches - 20 reps (1 rep = One right and one left crunch)

Main Set

Repeat 3x's (7-10 min each set)

• Squat Jumps - 8-10 reps

• Clapping Push-ups - 8-10 reps - This one may seem intimidating at first, but go ahead and try it, at least one!  If you can't do 8-10, there are some variations - (1) do the push-ups from your knees, or (2) do the push-up and then do a small "hop" on your arms, just like the video below except without the clap. 

• Single-Leg Hops - 8-10 reps each leg

• Tricep dips - 8-10 reps - Use a chair or a workout bench as your prop.
• Burpees - 8-10 reps - Finish strong!