MOVEMENT

Express Power

By 24Life

Power comes in all forms—and it can come quickly, if you know the steps to activate the right energy and clear away any obstructions that hold you back. Power is yours for the taking, if you’re willing to take action. For those ready and willing, this short and sweaty workout will wake up your inner resolve to work for the results you want.

  • Perform each movement in the prep and recovery segment for 30 seconds.
  • Perform each movement in the workout segment for eight to 12 repetitions.
  • Rest 30 to 60 seconds or as needed.
  • Repeat the entire circuit up to three times.

MOVEMENT PREP

Neck Stretch

  • Stand tall with your arms at your sides. Rotate your shoulders back and down.
  • Reach over your head and place your right palm over your left ear. Gently pull your head as if to touch your right ear to your right shoulder.
  • Repeat on the opposite side, placing your left palm over your right ear and pulling gently toward your left shoulder.
  • Don’t let your shoulders creep up to your ears, and make sure not to let your chin jut forward.

Arm Circles

  • Stand tall with your arms at your sides.
  • Lift your arms back, overhead and forward, slowly tracing big circles.
  • Repeat, lifting your arms forward, overhead and back.
  • Keep your trunk still, making circles as big as your range of motion allows.

Sumo Balance

  • Start in a wide stance with your feet more than hip-width apart, and hold a dumbbell in each hand in front of your body.
  • Sit your hips back and down into a sumo squat.
  • As you push through your heels to stand, lift your right leg out to the side.
  • Lower your right leg to return to a wide squat and repeat on the left side. Continue, alternating sides.
  • Move as smoothly as possible from squat to leg lift and back to squat. Keep your chest lifted throughout the movement.

WORKOUT

Dumbbell Curl and Shoulder Raise

  • Stand tall, holding a pair of dumbbells at your sides.
  • Engage your core, curl both dumbbells up to shoulder height and then lower them to your sides.
  • Keeping both arms straight, lift one dumbbell to shoulder height and lower it.
  • Curl and lower both dumbbells, and then lift the other dumbbell to shoulder height.
  • Repeat the curl and lift, alternating sides.

Plank Play

  • Start in a high plank, forming a strong, straight line from your head to your heels.
  • Keeping your legs straight and feet flexed, lift your right heel toward the ceiling, raising it as high as you can without letting your hips shift.
  • Repeat with your left leg. Continue, alternating sides.
  • Keep your hips square and your body as still as possible as you lift your legs.

Standing Press

  • Stand tall, gripping the neck of a dumbbell with one hand placed over the other.
  • Lift the dumbbell up to the ceiling until your arms are fully extended and your biceps are framing your ears.
  • Engage your core and bend your elbows to lower the dumbbell behind your head.
  • Continue to press your hands up to the ceiling to raise the dumbbell and lower it behind your head.
  • Keep your upper arms as still as possible throughout the movement.

Renegade Row

  • Place two dumbbells on the floor, shoulder-width apart, and begin on all fours. Grip the dumbbells and extend your legs to come into a high plank.
  • Keeping your body as strong and still as possible, row the right dumbbell to your shoulder and lower it.
  • Repeat with your left hand and dumbbell and continue to alternate sides.

Flying Push-Up

  • Start in a high plank, forming a strong, straight line from your head to your heels.
  • Lower your body to the floor.
  • Push the ground away from you explosively to lift your body off the floor. Clap your hands together, if possible.
  • Land and drop into the bottom of a push-up. Push through your hands to return to your starting position.
  • Lower your body and explode up, then land and perform a regular push-up. Continue, alternating explosive and regular push-ups.
  • Keep your body straight and strong throughout the movement.

Thruster

  • Start in a wide stance and drop your hips back and down into a wide squat. Plant your hands on the floor.
  • Jump your feet back into a high plank, forming a strong, straight line from your head to your heels.
  • Jump your feet forward to land outside of either hand and press through your heels to jump straight up.
  • Land softly and drop into a squat, planting your hands on the floor to return to your starting position, and repeat the sequence.

Flying Rotation

  • Sit on the floor with your knees bent and your feet planted. Engage your abs and place your fingertips behind each ear. Lean back and let your feet lift off the floor to hover as you balance on your sit bones.
  • Pull your right knee in and rotate to touch your left elbow. Rotate back to your starting position and then pull your left knee in as you rotate to touch your right elbow.
  • Continue alternating sides, keeping your knees soft and your abs strong.

RECOVERY

Anchored Bridge

  • Lie on the floor with your knees bent and your feet planted hip-width apart. Place your palms together and extend your arms so that your fingertips are pointing to the ceiling.
  • Engage your abs and squeeze your glutes to lift your hips to the ceiling.
  • Release your glutes and lower your hips to the floor. Repeat.

Video & Photo credit: Mark Kuroda, kurodastudios.com

Model: Miguel Fajardo Jimenez, 24 Hour Fitness

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