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Pure Power - Wk3W4: Power A

51 min
 · 
8 exercises
Like earlier in the week, use last week's notes to increase the weight on all exercises if possible. Remember, you are much stronger than you think! Get to it you warrior!
Cardio – Stationary Bike
5 min
Dumbbell Squats
3 sets
12 reps
60 sec rest
Dumbbell Deadlifts
3 sets
12 reps
60 sec rest
Sumo Dumbbell Squats
3 sets
10 reps
60 sec rest
Standing Dumbbell Calf Raises
3 sets
16 reps
60 sec rest
Leg Press
2 sets
20 reps
60 sec rest
Jump Squats
1 sets
25 reps
Cardio – Recumbent Bike
20 min
Pure Power - Wk3W4: Power A
51 min
 · 
8 exercises
Like earlier in the week, use last week's notes to increase the weight on all exercises if possible. Remember, you are much stronger than you think! Get to it you warrior!
Cardio – Stationary Bike
5 min
Set 1 of 0
Rest before next set
Get ready
123GO
Easy drifting with your warm-up bike ride!
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Dumbbell Squats
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Progressive overloading! Get some bigger dumbbells!
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Dumbbell Deadlifts
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Get that form down, and up the weight!
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Sumo Dumbbell Squats
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Burn out 10 reps of these, drive upward using your glutes.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight with a tight core and flat back.
  2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
  3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
  4. Complete this wide stance squat by having your thighs come parallel with the ground.
  5. Pause and slowly return to the starting position without locking your knees.
  6. Repeat.
Standing Dumbbell Calf Raises
3 sets
16 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Aim to fail at 16 reps.
Primary muscle group(s):
Calves
  1. Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
  2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
  3. Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
  4. Return to the starting position by bending your ankles until you feel a stretch in your calves.
  5. Repeat.
Leg Press
2 sets
20 reps
60 sec rest
Set 1 of 2
Rest before next set
Get ready
123GO
Use a light weight here and focus on the movement. Extend the platform outward using a tip-toe style.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Jump Squats
1 sets
25 reps
Set 1 of 1
Rest before next set
Get ready
123GO
5 more than last week; building all new kinds of power.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Cardio – Recumbent Bike
20 min
Set 1 of 0
Rest before next set
Get ready
123GO
Loosen out those worked legs with this treat of a ride!
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

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