Friday 19 August 2022

Workout Plan: Power Rangers Unite

Purpose: To improve strength, power, and cardiovascular endurance through a team-based workout, focusing on full-body movements and functional exercises that engage various muscle groups while incorporating high-intensity intervals for maximum conditioning.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 10 seated side to sides
  • 10 scorpion tails
  • 4 burpees

Part A: Power Rangers

Measure: Rounds & Repetitions

39-minute AMRAP

Team Workout: In Teams of 3


  • 8 alternating dumbbell snatches
  • 2 chin-ups


  • 8 full kettlebell swings
  • 2 burpee box jumps


  • When this person is done, everyone switches):
  • 20 calories – machine of choice

Muscle Groups:

  • Full body: This workout engages various muscle groups throughout the entire body, including the upper body, lower body, and core muscles.
  • Upper body muscles: Chin-ups and dumbbell snatches target the major muscles in the upper body, including the latissimus dorsi, biceps, triceps, and deltoids.
  • Lower body muscles: Full kettlebell swings and burpee box jumps engage the quadriceps, hamstrings, glutes, and calves.
  • Core muscles: Seated side to sides, scorpion tails, and walk outs engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular fitness: The high-intensity nature of the workout, combined with the use of various cardio machines, helps to improve overall cardiovascular fitness and conditioning.

This workout plan aims to improve strength, power, and cardiovascular endurance through a team-based workout that focuses on full-body movements and functional exercises. The incorporation of high-intensity intervals ensures maximum conditioning while engaging various muscle groups across the entire body for a well-rounded and effective workout experience.

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