Monday Motivation – Sample Workout from Power Body Program

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CLICK HERE TO PURCHASE MY POWER BODY PROGRAM

It has been a crazy couple months, eh? First we hear about the virus, then it spreads, then quarantine, and now we wait. At this point, the majority of the states here in the US still have restrictions on what we can and cannot do. And one of the major bummers is we still can’t go to gyms. I miss my favorite gyms in town. But the more frustrating factor in all of this is that all equipment seems to be sold out everywhere. Since we still don’t have answers about when this quarantine will be lifted, I decided to created an 8-week bodyweight program that can be performed all from the comfort of your own home without any sort of equipment. The only thing you’ll see in my videos is a bench, but you can simply use a chair or an elevated surface instead!

Now let’s get into this 8-week bodyweight program!! With this program, you can purchase either the beginner workouts or advanced once it launches this Friday May 8th! You’ll also be able to bundle them together because if you start with the beginner, you’ll get stronger throughout the 8 weeks and you will be able to start the advanced after! That gives you 16 weeks of workouts that can all be performed from home!! Each week will look like this:

  • Monday – HIIT Day
  • Tuesday – Upper Body Day
  • Wednesday – Lower Body Day
  • Thursday – Rest Day
  • Friday – Full Body Day
  • Saturday – Core Day
  • Sunday – Rest Day

Each day in the program PDF includes the workout, tips and/or modifications and a clickable link that will bring you to the workout video. The workout video shows you 10-15 seconds of each movement for that day to help you with your form! Plus you’ll be able to see how long the workout should take you with a time (or time estimate) at the top of each page!

PaleOMG Power Body Sample Workout

Like any bodyweight workouts, you’ll find basic movements you’ve done in the past like air squats, push ups, lunges, etc. But with the Power Body program, you’ll see some pretty fun and challenging movements like table rows, single leg bench dips with kicks, rolling pistols, and more! This program was created to help you build muscle, increase your metabolism, and keep your mood elevated during a challenging time!

Right now we are making history as a time we were forced to stay inside to help our fellow citizens and community members, and that can feel upsetting, overwhelming, and lonely. And because of that, it’s more important than ever to stay moving, to keep those endorphins going, and to challenge the body in new ways. Your body was made to move and no quarantine should change that! Plus, this bodyweight program will be incredibly helpful once we are able to travel again for work and/or pleasure. No gym? No problem!

Today I am sharing a sample workout for both beginner and advanced! This workout is from Week 7 and it is a HIIT workout. I’m sharing it because I did the workout on Saturday when I was trying to figure out what to do for a workout, and I still feel the burn today! It’s a great workout that not only challenges the body, but it also challenges the mind. But the best part about it is that it’s only 24 minutes! Here’s a look at the beginner workout!

90 sec work 30 sec rest for 12 rounds:

  • 8 Push Ups on Knees
  • 20 Total Mountain Climbers
  • Max Effort Burpees in the Remaining Time

In this workout, once you start the clock, you’ll perform 8 push ups (on toes OR knees, or even a mixture of both since you’re getting stronger by week 7), 20 mountain climbers, then you will do as many burpees as you can in the remaining time of that 90 seconds. Once the 90 seconds is up, you’ll rest 30 seconds before the next round. The goal is to stay consistent with the number of burpees each round. That means if you get 17 burpees on the first round, you’re trying to get 17 burpees each round after that…can you do it?

BEGINNER VIDEO BELOW

Now for the advanced workout!

90 sec work 30 sec rest for 12 rounds:

  • 8 Push Ups
  • 20 Total Spider Mountain Climbers
  • Max Effort Burpees in the Remaining Time

In this workout, once you start the clock, you’ll perform 8 push ups, 20 spider mountain climbers, then you will do as many burpees as you can in the remaining time of that 90 seconds. Once the 90 seconds is up, you’ll rest 30 seconds before the next round. The goal is to stay consistent with the number of burpees each round. That means if you get 17 burpees on the first round, you’re trying to get 17 burpees each round after that…can you do it?

ADVANCED VIDEO BELOW

As you’ll see from these videos, all my burpees always include getting my chest all the way to the ground and I expect the same from you! Every different workout and gym does burpees a little different, but I come from a CrossFit background where all burpees include chest to deck. They are far more challenging than plank jumps (without touching chest to floor) and I want you to feel challenged in this workout!!

This Power Body Program launches THIS FRIDAY May 8th, but I wanted to give you a sneak peek today to get you excited for what’s to come! Exercise is SO FREAKING IMPORTANT…now more than ever. We need to take responsibility of our bodies when it comes to what we can control and challenge them in the best way possible, even when we can’t get to the gym or get our hands on equipment. Time to get after it and get moving! Stay tuned for the program launch this Friday and try this workout in the meantime! Can’t wait to hear what you think!!

CLICK HERE TO PURCHASE MY POWER BODY PROGRAM

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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.

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15 thoughts on “Monday Motivation – Sample Workout from Power Body Program”

  1. Hi Juli! Thank you so much for sharing this workout. Can you offer any insight into the other workout formats? My body doesn’t typically respond well to HIIT so I’m curious what the format/programming might be for the other days. Thanks in advance if you can help!

    1. there is only one actual HIIT day on the program, the others are more strength based to help build muscle as much as possible with the bodyweight movements. some days are set up like a strength program would like, such as 3×8 or 3×10. and others may be 3-5 rounds! i hope that helps!

      1. Hi, I just wanted to come on here since I’d read that this is where you most often check your comments. I got your email today regarding your 8 week program and I wanted to congratulate you on all of your hard work and how much growth you’ve had since I started following you. I listened to your first podcast and have been listening each week since! Thank you again for all that you share.

        5.0 rating

        1. Bailee Christiansen

          I was extremely nervous about not having the gym to push myself in and weights to go along with it. I bought this program and I have been seriously impressed with not only how much I get in, in so little time, but how challenging it is without weights! My gym opened back up last week and I haven’t gone back because this has been pushing me so much. I am so excited to try the other programs.

          5.0 rating

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