45 Minute Full Body Power Workout | STF - Day 14

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We will work for 3 rounds of 45 seconds of work and then we will rest! We are rocking some powerful movements today so be diligent in your form and push hard with me. We will rest for 30 seconds between circuits so watch the up next windows closely so you can get your dumbbells ready to keep crushing it!

The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.

Exercises:
Inchworm Push Ups
Plank Hold

Chest Press 
Chest Fly

Glute bridges 
Glute bridge stagger

Turkish Get Up Sit Up 
Turkish Get Up Bridge

Back Flys
Underhand Rows

Split Squats 
Split Squats

Around the world + squat 
Front Raise and Rev Lunge

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Chapters:
00:00 Introduction
00:23 Warm Up
01:53 Chest Press & Chest Fly
06:38 Banded Squat Hops & Tap Outs
11:23 Arnold Press & Front/Side Raises
16:09 Sumo Deadlift to Squat Jump & Banded Squat
20:54 Skull Crushers and Pull Over and Sit Up
25:40 Plank Rows and Snatches
29:55 Cool Down and Motivation