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Transform-Wk1W1: Power

19 min
 · 
7 exercises
Welcome to your new 8-week plan! Today, your goal is to ascertain what kind of power and strength endurance you're starting with. There are 6 exercises in total, and it is your goal to find out how many reps/seconds you're able to achieve in the allotted time per exercise.
Knee Push-ups
1 sets
120 secs
2 min rest
You have 2 minutes, perform as many of these as you can in that time!
Inverted Rows
1 sets
120 secs
2 min rest
Again, another 2 minutes, get as many of these as you can as possible. Also, take note of the bar height!
Air Squats
1 sets
120 secs
2 min rest
It's squat time! You will be seeing a lot more of these in the future. Learn to love them and they will love you.
Knee Plank
3 sets
- reps
30 sec rest
Perform 3 planks each pushing you to a failure point, rest, then go again. How many total seconds can you get?
Lying Leg Raises
1 sets
90 secs
60 sec rest
Perform as many leg raises as you can in 90 seconds!
Crunches
1 sets
90 secs
60 sec rest
Finally, perform as many crunches as you can in 90 seconds.
Standing Rest
Now take a moment to log all totals! You'll need them to compare at the end of the plan.
Transform-Wk1W1: Power
19 min
 · 
7 exercises
Welcome to your new 8-week plan! Today, your goal is to ascertain what kind of power and strength endurance you're starting with. There are 6 exercises in total, and it is your goal to find out how many reps/seconds you're able to achieve in the allotted time per exercise.
Knee Push-ups
1 sets
120 secs
2 min rest
Set 1 of 1
Rest before next set
Get ready
321GO
You have 2 minutes, perform as many of these as you can in that time!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Come to the ground on your knees. Tighten your core and maintain a flat back.
  2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Without locking your elbows, push yourself back to the starting position by straightening your arms.
Inverted Rows
1 sets
120 secs
2 min rest
Set 1 of 1
Rest before next set
Get ready
321GO
Again, another 2 minutes, get as many of these as you can as possible. Also, take note of the bar height!
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Set the bar to your waist height.
  2. Lie on your back under the bar.
  3. Reach up and grip the bar with an overhand grip with both hands.
  4. Keeping your body straight,  pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
  5. Hold and squeeze your arm and back muscles.
  6. Lower yourself back to the start position in a controlled motion.
  7. Repeat.

For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.

Air Squats
1 sets
120 secs
2 min rest
Set 1 of 1
Rest before next set
Get ready
321GO
It's squat time! You will be seeing a lot more of these in the future. Learn to love them and they will love you.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Knee Plank
3 sets
- reps
30 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Perform 3 planks each pushing you to a failure point, rest, then go again. How many total seconds can you get?
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  1. Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.
  2. Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.
  3. Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.
Lying Leg Raises
1 sets
90 secs
60 sec rest
Set 1 of 1
Rest before next set
Get ready
321GO
Perform as many leg raises as you can in 90 seconds!
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
Crunches
1 sets
90 secs
60 sec rest
Set 1 of 1
Rest before next set
Get ready
321GO
Finally, perform as many crunches as you can in 90 seconds.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Standing Rest
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Now take a moment to log all totals! You'll need them to compare at the end of the plan.
  • Between exercises, do not sit or lie down. Stand straight up and maintain proper form. Your chest should be up. Your lower back should be flat. Do not allow your shoulders to hunch.
  • Take periodic sips of water or a sports beverage. Do not chug or drink too much too fast.
  • Stand in this position for your prescribed rest break then begin your next exercise.
Workout done!
Exercises done
of 7
Total time
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  • Mon, Oct 21
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