WORKOUT

This work­out serves as Day 5 of our Pow­er­ful with Tasha 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Focus & Ben­e­fits: Although strength and pow­er are inter­re­lat­ed, the vari­able of dif­fer­en­ti­a­tion between the two is time. If you’re train­ing to increase pow­er (the capac­i­ty for high mus­cu­lar exer­tion dur­ing a deter­mined amount of time) then improv­ing your over­all strength (a mea­sure of mus­cu­lar force pro­duc­tion) is inte­gral to advance­ments in this train­ing modal­i­ty. Alter­nate­ly, if your train­ing focus is improv­ing strength, includ­ing com­po­nents of pow­er-for­ward exer­cis­es in your reg­i­men will help increase the max­i­mal force with which your mus­cles can move resis­tance. Thus, pow­er is a mea­sure of how quick­ly you can pro­duce max­i­mal mus­cu­lar con­trac­tions and strength is a mea­sure of the force of the con­trac­tion itself. In this total body work­out, we com­bine ele­ments of both strength and pow­er to max­i­mize our train­ing poten­tial for improv­ing both fit­ness modalities.

Equip­ment: You’ll need your mod­er­ate­ly heavy/​heavy weight choic­es for this rou­tine (a mat could be use­ful for quietly/​safely offload­ing your weights).

Tips & Help­ful Infor­ma­tion: Pre­view the exer­cis­es to get a feel for what your weight selec­tions could be but also keep in mind that the pow­er-dri­ven exer­cis­es include an explosive/​quick cadence of exe­cu­tion. If you’re unfa­mil­iar with these move­ment pat­terns, opt for lighter weights to start until you feel com­fort­able bump­ing up the weights.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: The rou­tine is rat­ed as a lev­el 5 because a con­sis­tent base of strength train­ing is essen­tial to pro­gress­ing to the pow­er and tem­po exer­cis­es includ­ed in the work­out. These exer­cis­es are of a more advanced nature but can still be mod­i­fied to decrease the over­all inten­si­ty of the work­out. Seg­ment the quick-paced pow­er exer­cis­es into their com­po­nent moves, slow­ing down the cadence and paus­ing between move­ment ele­ments. You can also omit the tem­po com­po­nent of the burnout cir­cuits to make these seg­ments feel more manageable.

Clos­ing Notes: You’ll notice a car­dio­vas­cu­lar chal­lenge from this style of train­ing even though it is a pri­mar­i­ly strength-focused work­out. The com­bi­na­tion of strength and pow­er exer­cis­es cre­ates a total body con­di­tion­ing effect. As your fit­ness and famil­iar­i­ty with the includ­ed exer­cis­es improves, your weight selec­tions will also increase and reflect improve­ments in strength as well as your capac­i­ty to accom­mo­date greater ener­gy demands. Be patient and stay the course!

WORK­OUT
Warm-Up: 30 sec per exer­cise, no rest between exer­cis­es (6:00)
‑Arm Cir­cles (forward/​back) + Alt. Hip Openers
‑Squat + Over­head Press (press in squat)
‑Zom­bie March + Reverse Lunge – R
‑For­ward Lunge + Knee Raise – R
‑SL Kick­stand Dead­lift + Calf Raise – R
‑Zom­bie March + Reverse Lunge – L
‑For­ward Lunge + Knee Raise – L
‑SL Kick­stand Dead­lift + Calf Raise – L
‑Wind­mill – R
‑Wind­mill – L
‑Thrusters
‑Lat­er­al High Knees (mid-tem­po)

***30 sec off***

My Weights – Mod­er­ate­ly Heavy/​Heavy (not a rec­om­men­da­tion, just a reference):
‑Range: 20 lbs. (9.1 kg) to 30 lbs. (13.6 kg)

Strength + Pow­er Cir­cuit #1: 30 sec on / 10 sec off / 3 rounds – 30 sec off between rounds (6:30)
‑SL Reverse Lunge + SA Push Press – R
‑SL Reverse Lunge + SA Push Press – L
‑Sumo Dead­lift + High Pull (2 weights)

***30 sec off***

**Burnout Tem­po Cir­cuit #**1: 30 sec on / 10 sec off / 2 rounds – 30 sec off between rounds (4:30)
‑SA Tem­po Push Press – R (1−0−3, ​“quick up, slow down)
‑SA Tem­po Push Press – L (1−0−3)
‑Tem­po Gob­let Squat (3−0−1, ​“slow down, quick up”)

***Water Break #1***

Strength + Pow­er Cir­cuit #2: 30 sec on / 10 sec off / 3 rounds – 30 sec off between rounds (6:30)
‑For­ward Lung­ing Wood­chop – R
‑For­ward Lung­ing Wood­chop – L
‑Alt. SL Kick­stand Dead­lift + Clean (2 weights)

***30 sec off***

Burnout Tem­po Cir­cuit #2: 30 sec on / 10 sec off / 2 rounds – 30 sec off between rounds (4:30)
‑SA Tem­po Low Row (stag­gered stance) – R (1−0−3)
‑SA Tem­po Low Row (stag­gered stance) – L (1−0−3)
‑Quick Tem­po Sta­tion­ary Lat­er­al Lunge + Weight Pas­soff (1 weight)

***Water Break #2***

Weight­ed Stand­ing Core: 30 sec on / 10 sec off / 3 rounds (6:00)
‑Tem­po Wind­mill – R (3−0−1)
‑Tem­po Wind­mill – L (3−0−1)
‑3-Sec Squat + 3‑Sec Knee Raise/​Clean (2 weights)

***30 sec­onds***

Fin­ish­er: 45 sec on / 30 sec off / 3 rounds (~3:30)
‑Floor-to-Over­head (option: alter­nat­ing single-arm)

Cool-Down: approx. 30 sec per stretch (approx. 5:00)
‑Split Stance: Quads/​Hip Flex­ors + Cross­body Shoul­der Stretch – R
‑Pyra­mid Hamstrings/​Hip Hinge Stretch – R
‑Split Stance: Quads/​Hip Flex­ors + Cross­body Shoul­der Stretch – L
‑Pyra­mid Hamstrings/​Hip Hinge Stretch – L
‑Lat­er­al Lunge Hold + Tor­so Rota­tion Stretch – R
‑Lat­er­al Lunge Hold + Tor­so Rota­tion Stretch – L
‑Neck/​Traps Stretch – R
‑Neck/​Traps Stretch – L
‑Chest Open­er Stretch + Wrist Rotations
‑Tree Hug Stretch