5 Power Moves to Boost Workout Results: How-to Video

The FIRM Master Instructor Team by The FIRM Master Instructor Team | August 3rd, 2009 | 2 Comments
topic: Fitness, Weight Loss

By The FIRM Master Instructor Rebekah Sturkie

Power moves — exercises that involve high intensity and explosive movement — are extremely beneficial for developing strength and coordination. And we all want to do that, right? This type of training is the way to go if you want to burn major calories in a short amount of time.

I love a good challenge, and that’s exactly why I love these five moves. They are fun and will kick your fanny in no time! These moves are great as an addition to a sculpting workout or even better if you are on vacation and want to break a really good sweat.




Tips and instructions

  1. Be sure that you are properly warmed up before beginning. You can add this routine to another workout and that will cover a warm-up. However, if you are doing this on its own, warm-up by walking in place for three to five minutes with arm movements to get the blood pumping.
  2. If you really want a challenge, grab your Power Ball and use it for resistance.
  3. For those of you starting off with the no-impact version, don’t use the Power Ball. Once you feel comfortable with the moves, progress to the power version. Once you master the power version, add the Power Ball for even more intensity.
  4. Proper form comes first! Everyone should do each move two or three times to master proper form, and then add power.
  5. Remember to stay light on your feet when adding power. Land as soft as you can and control your movement.
  6. To get the most out of these moves, add as much power as you can.

Squat-pivot

No impact version

  • Start with your feet under your hips.
  • Squat, pivot to the right and then back to the starting position, squat and stand up. Repeat, pivoting to the left.
  • Complete 10 reps (one pivot right and then left counting as one rep), then rest for one minute.
  • Repeat for a total of three sets.
  • After three sets of 10, rest for three minutes to recharge then move on to the next exercise.

Power version

  • Start in squat position holding the ball at chest level.
  • Squat and jump to pivot to the right, jump back to the start position and stand.
  • Complete 10 reps (one pivot right and then left counting as one rep), then rest for one minute.
  • Repeat for a total of three sets.
  • After three sets of 10, rest for three minutes to recharge then move on to the next exercise.

Power knees

No impact version

  • Begin with your feet together.
  • Lift the right knee all the way up to the chest and tap the knuckles underneath the leg, then switch sides.
  • Complete 10 reps then rest for one minute.
  • Repeat for a total of three sets.
  • After three sets of 10, rest for three minutes before beginning the next exercise.

Power version

  • Begin with your feet together.
  • Power the knees up, right then left, tapping the knuckles underneath each knee as it is lifted.
  • Complete 10 reps then rest for one minute.
  • Repeat for a total of three sets.
  • After three sets of 10, rest for three minutes before beginning the next exercise.

Power plie

No impact version

  • Start with your heels together and your feet slightly turned out.
  • Step side with the right leg, striking with the right heel, bring your feet together and then step to the other side.
  • Complete 10 reps, then rest for one minute.
  • Repeat for a total of three sets.
  • After three sets of 10, wait three minutes and move on.

Power version

  • Start with your feet wide, toes out, knees bent, holding your Power Ball at chest level.
  • Power up by clicking the heels.
  • Complete 10 reps, then rest for one minute.
  • Repeat for a total of three sets.
  • After three sets of 10, wait three minutes and move on.

Burpees with mountain climbers

No impact version

  • Begin with your feet together.
  • Bend forward from the hips, place your hands on the floor and walk the feet out. Be sure your palms are directly below the shoulder joints.
  • “Climb the mountain” by pulling the knees to the chest 10 times.
  • Stand.
  • Complete 10 reps then rest for one minute.
  • Repeat for a total of three sets.
  • After three sets of 10, recharge for three minutes before you do the next move.

Power version

  • Begin with your feet together.
  • Bend forward from the hips and place your hands on the floor. Hop the feet out at the same time.
  • “Climb the mountain” 10 times.
  • Bring your feet together and hop to stand.
  • Complete 10 reps then rest for one minute.
  • Repeat for a total of three sets.
  • After three sets of 10, recharge for three minutes before you do the next move.

Power squat

No impact version

  • Start in a low squat position with your feet a little wider than hip distance, knees behind the toes.
  • Hold for three to five seconds and then stand with power.
  • Squat bottom and reset.
  • Complete 10 reps then rest for one minute.
  • Repeat for a total of three sets.

Power version

  • Start in a deep squat position with your feet a little wider than hip distance, knees behind the toes. Hold the Power Ball at your chest.
  • Hold the position for three to five seconds, and then jump up as you push the Power Ball overhead.
  • Drop low again to reset.
  • Complete 10 reps then rest for one minute.
  • Repeat for a total of three sets.

the-firm-logoThe FIRM Master Instructor Team blog is shared courtesy of The FIRM Believers Club, an online community that helps you reach your fitness goals. With maximum-efficiency home workouts, support and motivation from The FIRM Master Instructors, daily tips, personalized workout rotation calendars, and access to other members through discussion boards, The FIRM Believers Club provides all the tools you need to get in the shape you want.

Comments

  1. [...] hard workout has a high level of intensity — physiological stress placed on the body. Generally speaking, this [...]

  2. Rebekah, I’m convinced you are trying to kill me, LOL. I love your workouts and every time I watch a new FIRM video, I’m impressed with the progressive awesomeness of your abs and arms.
    I’ll be giving these power moves a shot.

    Dazzler | November 27th, 2009 | Comment Permalink

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