Power, Strength & Endurance Workout

Your Power, Strength & Endurance Workout

Here is a great workout for explosive power, strength and endurance. All you need is one heavy dumbbell (between 10-30 lbs). If you have a small box or stairs for jumps and fast feet, great! If not, I gave you an alternative. 

POWER - 5 min ladder - alternate back and forth between Ex. A and Ex. B for 5 min. Ex. A increases by one each set and Ex. B stays at ten reps/side every set. Try to get to 10 Drop Squat Jacks and 10 Climbers before 5 min. is up. Rest 1 min. and then complete the 2nd ladder- same format, for 5 min.

A.  DB Drop Squat Jacks 1,2,3,4...
B.  Cross- Body Mt. Climbers 10/side 

1. Squat Thrusts 1,2,3,4...
2. Fast Feet 10/side (if you don't have a box to do these, just replace with high knees)

STRENGTH - EMOTM (Every Minute on the Minute) x 10 minutes
At the top of each odd minute (1,3,5,7,9), complete the lower body reps. At the top of each even minute (2,4,6,8,10), complete the upper body reps. The quicker you complete your reps, the more rest you will have.

Odd Minute:  Bulgarian Lunges R & L x 10/side
                 Jump Lunges x 10 total

Even Minute:  Tripod Plank Row R & L x 10/side
                  DB Swings x 10

METCON - 60 sec.resistance/10 sec.rest then 30 sec. high intensity/20 sec.rest
Complete 2 Rounds
A.    DB Snatch 30sec.R & 30sec.L (60sec.)      Squat Jumps (30sec.)
B.   Walking Push-ups (60sec.)
       Skaters (30sec.)
C.   DB Thrusters 30sec.R & 30sec.L (60sec.)
       Box Hops (30sec.) or broad jumps if you don't have a box
D.   Plank Up Downs (60sec.)
       Line Taps

CORE FINISHER - 5 min. Ladder (like above in your Power block, except this time decrease from 10-1)

1. Burpees 10,9,8,7,6...1
2. Bicycles 10/side

​Let me know if you have any questions or comments. Have Fun!!!!