The Power Stations Workout™ is 8 power exercises done at maximum effort for 30 seconds each. A 90 second rest is taken between each set to ensure the next set can be done with 100% effort. If you do the circuit twice, you will have done a 30 minute workout not including a warm up.
Before attending your first class (or if you want to do it at home or your gym), it might be helpful to watch this video in which we demonstrate the 8 exercises included in this fun, challenging workout.
Download a free printable PDF with a list of equipment needed and the exercises that make up the Power Circuit Workout.
A ballast ball is a stability ball with 2.5 pounds of sand in it. You will use it to perform 4 of the exercises: Ballast Ball Sides, Ballast Ball Ups, Ballast Ball Chops, and Ballast Ball Pushes. I believe they are only made by Bosu. Get yours below.
A slam ball is a weighted medicine ball that doesn't bounce (or at least doesn't bounce much). You will use it, of course, for Ball Slams. A 10 pound ball is good for most people. I wouldn't go higher than 15. Get yours below.
You will use a kettle bell for the Kettle Bell Swing. The weight you use, obviously, depends on your size and strength. If you aren't sure, I would recommend a 20 pounder for a fit adult woman and a 40 for a man. Get yours below.
Battle ropes come in 1.5" and 2" diameters and lengths of 30 - 50 feet. There is a link below to buy one from Power Systems, or you could head to your local home improvement store.
A plyo box of some sort is needed for our one jump exercise (either Down / Ups or Up / Downs). The height of the platform doesn't matter too much. You just need to be able to comfortably jump onto it from the floor several times. You will find a link to an actual plyo box below, but I use an aerobics step and have also used a tire as well.
Coming soon: I am hoping to negotiate a deal for a "kit" with everything you need for the Power Circuit Workout.
Download a free printable PDF with a list of equipment needed and the exercises that make up the Power Stations Workout™.
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