The Power + Flow Workout: Power Lifts Set to a Group Fitness Pace


They say opposites attract, so we’re ringing in the new year with a uniquely perfect combination to get your heart rate pumping and belly fat running for the hills.  I’m actually incredibly excited about this workout – so much in fact I’m thinking about putting a few full-length sessions on videotape for all of you FitPlan members.

Let’s think about things for a second… when it comes to fitness we largely have two groups of people.  Those who are into group classes; i.e. yoga, spin, Body Pump, etc. and those who are into lifting big and heavy weights.  In the gym, these groups normally occupy their own areas and seldom is there any mingling.  After all, the type of work both of these types of people are doing usually has very little in common.  I got to thinking about this, and it dawned on me that by taking the best of both worlds, I could create one totally killer workout that would be sure to put you to the test like nothing else.

One of my goals in 2015 is to place a greater emphasis on workouts that will have you guys getting out of your comfort zone.  When you get out of your comfort zone, you grow.  Plain and simple.  And I don’t want to just stop there – I’ve been working out with you all for 5 freakin’ years now.  After 5 years of doing this, I think it’s time we start really turning things up a notch for those of you who have been here all this time.  Some of the newer workouts you see on the blog are therefore going to be a true challenge.  Today’s workout fits that mold quite well.  So enough of the talk, let’s get down to the nitty-gritty.

As mentioned above, today’s workout is a power flow workout class.  We’re taking some of those big, heavy, Olympic style lifts you see certain cut-off shirt wearing dudes doing in the gym, and setting it to an uptempo, group-class-esque flow.  This means we’re taking the weights down just a hair, but are still pounding your muscles out with compound lifts only using perfect form. For that reason, really take the time to look at the video demo’s of each exercise so you know exactly how these lifts should be performed.

The result of this blend is a workout that absolutely shreds you up from head to toe.  I strapped on my fitband the other day and burned 812 calories in one session.  Let that sink in for a second.  Over 800 calories shot in just one workout, provided you stay with our timing and limit rest as much as possible.

It really doesn’t matter what your goals are here.  If you’re looking to slim down, add lean muscle mass, improve your endurance, or just plain test your limits, this workout is going to be what you’re looking for.  It’s a pure metabolism booster and should be an essential part of any workout program designed to shed excess body fat.

Remember, the key to this workout is keeping a steady flow just as you would in a group fitness class.  No rest breaks until instructed, perform any given lift for the times listed (o reps!), and always push yourself to test your limits by bumping the weights your next time out.

Have a barbell pre-loaded with weights in front of you, along with one set of dumbbells.  Set a timer on your cell phone or whatever you’re using and lay it out in front of you.  I’ve allowed 10 seconds break between exercises to allow you to transition, so just move from one exercise to the next as quickly as possible.  With all that in mind, let’s look at the workout…

0 - 1:00 Jumping Jacks to warm up
1:10 - 1:50 Barbell Squats 
2:00 - 2:40 Deadlifts
2:50 - 3:20 Dumbbell Military Press 
3:30 - 4:10 Barbell Squats 
4:20 - 5:00 Deadlifts 
5:10 - 5:40 Dumbbell Military Press 
5:40-6:00 REST 
6:00 - 7:00 Barbell Clean and Press
7:10 - 8:00 Alternating Barbell Reverse Lunges
8:10 - 9:00 Push Up/Dip Turnovers
9:10 - 10:10 Barbell Clean and Press
10:20 - 11:10 Alternating Barbell Reverse Lunges
11:20 -12:10 Push Up/Dip Turnovers
12:10-13:00 REST
13:10 - 13:50 Burpee + Front Swing
14:00 - 14:30 Dumbbell Hang Snatch
14:40 - 15:40 Alternating Squat Twists
15:50 - 16:20 Burpee + Front Swing
16:30 -17:00 Dumbbell Hang Snatch
17:10-18:10 Alternating Squat Twists
18:20-19:00 Twisted High Knees
19:00 - 20:00 REST

Repeat one more round for a complete 40 minute fat-blasting, muscle-building, overall body conditioning sweat session.

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