WORKOUT

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

Focus & Ben­e­fits: Strength and pow­er com­bi­na­tion work­outs are great total body con­di­tion­ing train­ing ses­sions because your body must adapt to increas­ing ener­gy demands while main­tain­ing mod­er­ate­ly chal­leng­ing weight loads. The mix of strength and explo­sive move­ment (pow­er) induces a car­dio­vas­cu­lar train­ing effect, forc­ing mus­cu­lar and heart/​lung adap­ta­tions on both a phys­i­o­log­i­cal and cel­lu­lar level.

In this work­out, we play around with var­i­ous tem­pos, string­ing togeth­er dynam­ic strength and pow­er-for­ward exer­cis­es that also chal­lenge total body bal­ance and coor­di­na­tion. Train­ing in such a way improves neu­ro­mus­cu­lar reac­tiv­i­ty to dif­fer­ent train­ing stim­uli (dif­fer­ent train­ing modal­i­ties) and enhances your abil­i­ty to move with con­trolled acceleration/​deceleration to improve move­ment effi­cien­cies while reduc­ing instances of injury.

Equip­ment: You’ll need a range of mod­er­ate­ly heavy to heavy weights for this work­out, keep­ing in mind that the formatting/​exercises sequenc­ing might influ­ence these weight choic­es (a mat could also be help­ful for quick/​safe weight offloading).

Tips & Help­ful Infor­ma­tion: Even if it feels awk­ward at first, slow down the cadence on any unfa­mil­iar move­ment pat­terns before adding chal­leng­ing weight loads. Remem­ber, the work­out isn’t going any­where and you can repeat it as many times as need­ed to con­sis­tent­ly improve your performance.

To make the most of the work­out, try to stick to the tempo/​speed rec­om­men­da­tions as best as pos­si­ble. Dif­fer­en­ti­ate your cadences to both safe­ly and effec­tive­ly chal­lenge your mus­cles and car­dio­vas­cu­lar system.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed as a lev­el 5 due to the high ener­gy demand from start to fin­ish, the com­plex­i­ty of the work­out struc­ture, exer­cise sequenc­ing, and the inclu­sion of explo­sive move­ment pat­terns. Omit the pow­er ele­ment (the ​“hop”/quick tem­po), increase the tran­si­tion time between move­ments of mul­ti­com­po­nent exer­cis­es, and/​or decrease your range of motion to decrease the over­all work­out intensity/​difficulty. You can also omit the weight for the stand­ing core finisher.

Clos­ing Notes: This rou­tine not only requires a lot of phys­i­cal ener­gy but also needs a high degree of men­tal focus; there­fore, this work­out is a great oppor­tu­ni­ty for improv­ing the mind-body con­nec­tion that we often unin­ten­tion­al­ly set to autopi­lot with famil­iar move­ment pat­terns. Have fun and sur­prise your­self with your strength and tenacity!

WORK­OUT
Warm-Up: 30 sec per exer­cise, no rest between exer­cis­es (6:00)
‑Arm Cir­cles (forward/​back) + Alt. Hip Openers
‑Over­head Squat
‑Zom­bie March + For­ward Lunge – R
‑Reverse Lunge + ¼ Tap Split Squat – R
‑SL Kick­stand Dead­lift + Calf Raise – R
‑Zom­bie March + For­ward Lunge – L
‑Reverse Lunge + ¼ Tap Split Squat – L
‑SL Kick­stand Dead­lift + Calf Raise – L
‑SL Pogo Hops – R
‑SL Pogo Hops – L
‑Thrusters
‑High Knee A‑Skips (mid-tem­po)

***30 sec off***

My Weights ‑Mod­er­ate­ly Heavy/​Heavy (not a rec­om­men­da­tion, just a reference):
‑Range: 12 lbs. (5.4 kg) to 35 lbs. (~16 kg)

Strength + Pow­er Cir­cuit #1: 30 sec on / 10 sec off / 3 rounds – 30 sec off between rounds (6:30)
‑Split Squat SA Thrusters – R
‑Nar­row Squat + Clean (quick tem­po) (2 weights)
‑Split Squat SA Thrusters – L

***30 sec off***

Burnout Tem­po Cir­cuit #1: 30 sec on / 10 sec off / 2 rounds – 30 sec off between rounds (4:30)
‑SA Snatch to Slow Low­er – R (1−0−3, ​“quick up, slow down)
‑SA Snatch to Slow Low­er – L (1−0−3)
‑Tem­po Gob­let Blastoff 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)
‑Halo-to-For­ward Lung­ing Wood­chop – R
‑Eccen­tric Dead­lift + High Pulls (with heel lift) (2 weights)
‑Halo-to-For­ward Lung­ing Wood­chop – L

***30 sec­onds***

Burnout Tem­po Cir­cuit #2: 30 sec on / 10 sec off / 2 rounds – 30 sec off between rounds (4:30)
‑SA: 3 Quick Tem­po Low Rows + 3‑Sec Iso Hold (stag­gered stance) – R
‑SA: 3 Quick Tem­po Low Rows + 3‑Sec Iso Hold (stag­gered stance) – L
‑Quick Tem­po Alt. Lat­er­al Lunges + Cleans (2 weights, clean center)

***Water Break #2***

Weight­ed Stand­ing Core – 1 weight: 30 sec on / 10 sec off / 3 rounds (6:00)
‑SL Dead­lift + 2x Weight Pass with Hip Flex­or Lift – R (float back leg)
‑SL Dead­lift + 2x Weight Pass with Hip Flex­or Lift – L (float back leg)
‑Alt. Reverse Lunges with Chest Press Tor­so Rota­tion (rotate in lunge, arms extend­ed – weight chest height)

***30 sec­onds***

Fin­ish­er: 45 sec on / 30 sec off / 3 rounds (~3:30)
‑Devil’s Press

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