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Powerflex Workout (similar to Ballys)Created by setfire
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Summary
1 Workout / 25 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Full-body, approximately one-hour workout using free-weights and cardio step (as bench). Each body part is exercised continuously for about 5 minutes with very little break in-between groups. It is both strength and aerobic workout--you should try to reach your target rate during the heavier exercises like squats, lunges, clean & press. The goals is to do many reps while varying the speed of the reps as per instructors directions. Increase the weight over time as strength in...
Workouts
Powerflex Workout like Ballys
Description
Full-body, one-hour workout using free-weights and cardio step (as bench). The sequence is Warm-up, Squats, Chest, Triceps, Lunges, Back, Biceps, Shoulders, Abs, Cool-down stretch. Each body part is exercised continuously for about 5 minutes with very little break in-between. The goals is to do many reps while varying the speed so for example one set of 32 reps might follows this rhythm: 4 x 2down-2up / 4 x 3d-1u / 4 x 1d-3u / 4 x 4d-4u / 2 x 6d-2u / 2 x 8d-8u / 8 x 1d-1u / 4 x 2d/2u. Throw in a few static holds, pulses, and supersets, for variety. Balls, BOSU and dumbells can be thrown in for added variety--the point is to challenge yourself and keep your heartrate up during the workout. For beginners Bally's recommends a starting weight of 2x10lbs for legs, 2x5lbs for chest/back, 2 2.5-5lbs for arms and shoulders. If you've worked out before use this as a guide and increase your starting weight as needed but remember each group is continuous for 5 minutes so you wouldn't use the same amount of weight as in a pure strength training routine where the reps are low. And if it's too much you can always pause and lower the weight or do the exercise without them.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Squats - Barbell 3 sets: 32 reps, 32 reps, 32 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Bench Press - Barbell, Flat 2 sets: 32 reps, 32 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Flyes - Dumbbell, Flat 1 set: 32 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Bench Dips 1 set: 32 reps Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh... |
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Tricep Extension - Dumbbell, Lying, Supine 2 sets: 32 reps, 32 reps Like on your back on a flat bench with two dumbbells at arm's length above your shoulders. Lower dumbbells in a semicircular motion, bending arms at your elbows, keeping upper arms vertical until fore... |
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Bench Press - Barbell, Flat, Close-Grip 1 set: 32 reps Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps. Exercise description by Bodybuilding.com |
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Lunges - Dumbbell 3 sets: 32 reps, 32 reps, 32 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Stiff-Legged Barbell Deadlift 3 sets: 8 reps, 8 reps, 8 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floo... |
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Bent Over Dumbbell Row 3 sets: 8 reps, 8 reps, 8 reps Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ... |
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Bent Over Barbell Rows - Underhand Grip 1 set: 24 reps Put your feet close together and grab barbell. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inward... |
| There are other exercises for this workout, view them in the workout detail | |
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