(P2) At-Home Strength: Weeks 9-12 Session 1

Phase 3: Power (weeks 9-12), Session 1 of 2.

Objectives: In this phase we focus on developing power. Exercises are high in intensity with lifts performed in an explosive fashion. There is a decrease in the overall volume of the training session and rest times are relatively long between exercises. Extending the rest time will allow us to perform higher quality reps, focus on form and technique, and perform full-body movements.

Click HERE to download printable recording sheet.

PART I. Warm-up

Easy Run 1-3-mile Warm-up Jog or/and Jump Rope

Continuous Jump Roping with movement variations. Preferably done with a jump rope, but can be performed without if you lack the equipment and/or space.

PART II. Conditioning

Two sets of the following circuit:

2 mins recovery between the two sets. Workout is to be performed continuously at a high tempo. *If you do not have a kettlebell, then use a gallon of water or anything that can be grabbed with one or two hands and used to simulate a kettlebell swing.

25 Body Weight Squats
25 Push-ups
25 Kettlebell Swings
25 Body Weight Squats
25 Push-ups
25 Kettlebell Swings 


Three sets of the following circuit:

Quickly transition from one exercise to the other and rest 90 secs – 2 mins between sets.

  • Windshield Wipers: 10 – 20 reps
  • Russian Twist: 30 secs
Make sure to perform movement at a fast pace.
  • Jackknifes: 10-20 reps

Part IV –  Explosive Movements

Three sets of the following circuit:

Perform 3 sets of the following circuit with 2-3 mins rest between sets and 60-90 secs between exercises.

  • Box Jumps: 7 reps
  • Jump Split Squat: 7 reps
  • Power Clean and Push Jerk : 7 reps
    Optional, perform if access to necessary equipment.