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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.
This Transform-Wk1W1: Power 19 min-minute gym workout plan effectively targets your abs, back, chest and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 7 exercises and see which muscle groups they target. Enjoy!

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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.
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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.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
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):
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.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

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.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie flat with hands under your buttocks.
  2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
  3. Hold and then slowly 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.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Primary muscle group(s):
Abs
  1. Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
  2. Outstretch your arms above your chest so that they run parallel to your legs.
  3. Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
  4. Lower your shoulders back to the floor to complete one rep.
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
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