Day 9 - Compound Strength and Power Supersets: Bored Easily Full Body Routine with Isometric Burnout

This workout serves as Day 9 of the Transform with Erica 10-Day Challenge, but can also be done as a standalone. 

In this workout, we will be alternating between compound strength exercises and a power version of each. Strength is the ability to overcome resistance whereas power is the ability to overcome resistance in the shortest amount of time (strength + speed). Going every other like this calls the mind and body to be alert and adaptable as the focus goes from slow and steady to higher intensity output. This routine will possess a balance of traditional strength training while the power exercises evoke balance, coordination, and improved endurance. For any exercises that feel higher impact, there will be modifications.

WORKOUT DETAILS
·Warm Up and Cool Down included
·16 supersets (“pairs”), bored easily style: 40 sec active / 20 sec rest / 30 sec active / 20 sec rest  
·1st exercise strength-focused, 2nd exercise power-focused
·Isometric Burnout: 7 exercises, 30 sec active / 10 sec rest
·Water Break after 8 supersets and before burnout
·Modifications shared
·Equipment: Light, medium and heavy weights (I am using 6–24 lbs) and a mat

Throughout these supersets, each exercise should feel different in priority whether it’s a slower strength training exercise or a higher intensity power exercise. No matter which it is, it’s important to put your best effort forth by keeping proper form. If the 20-second rests seem long, that is your cue to increase your output (speed) or start to grab some heavier weights (strength). Each pair/superset will consist of 2 exercises that relate to one another — the first being a slower strength exercise and the second incorporating more power and speed. For these “matching” exercises, the weights you choose may differ or be the same. It’s important to approach each movement as its own! The vast majority of exercises will be compound exercises, meaning that they target more than one muscle group at a time. This will also add to the endurance-effectiveness of this routine. 

There are a few exercises that are higher-impact but I will always remind you to take any jumping out if you prefer this routine to stay low-impact the whole way through. You also always have the option to grab a lighter weight selection or move at a slower cadence to hone in on pacing. I put this workout as a level 4 in difficulty so long as you are truly challenging yourself on the weights and moving powerfully through the power exercises. This could be brought down to a level 3 by lightening the weight load and moving at a more moderate pace during the power moves.

There are many opportunities to step outside of your comfort zone in this workout so feel free to push yourself in the ways that support your goals most whether that’s in strength or power, or both! 

xxErica  

WARM-UP: 9 EXERCISES, 40 SECONDS EACH (6 MINS)
Jog in Place
Moving Bicep Curl Punches
Alt Straddle Forward Fold
Hinged Alt Reverse Leg Lifts
RDL + Clean & Press
Wrist Stretches
Alt Chest Stretch
Kneeling High-Low Plank
Slow Burpees

WORKOUT: 40 ACTIVE / 20 REST / 30 ACTIVE / 20 REST (29.3 MINS)
SA Crossbody RDL + Upright Row (One Side) (21 lbs)
SA RDL + Upright Row (One Side) (21 lbs)

SA Crossbody RDL + Upright Row (Other Side) (21 lbs)
SA RDL + Upright Row (Other Side) (21 lbs)

Pendlay Row (2 x 18 lbs)
Pendlay Row + Kick Out (2 x 18 lbs)

Alt Reverse Lunge + Front Raise (15 lbs)
Dumbbell Swing + Alt Reverse Lunge (15 lbs)

Wide Squat (24 lbs)
Wide Squat + Squat Jump

Hammer Curls (2 x 15 lbs)
Alt Hammer Curls (2 x 15 lbs)

Half Up Bicep Curl + Squat (2 x 12 lbs)
Small Bicep Curl Punches (2 x 9 lbs)

Alt Side Lunges (15 lbs)
Side Lunge Pops (Switch Halfway) (15 lbs)

*WATER BREAK*

Kneeling St. Arm Tricep Ext (2 x 6 lbs)
Kneeling St. Arm Tricep Ext Pulses (2 x 3 lbs)

Seated OH Tricep Ext (18 lbs)
Seated OH Tricep Ext Slow Eccentric (18 lbs)

SLDL + Reverse Lunge (One Side) (2 x 18 lbs)
SLDL + Reverse Lunge Hop (One Side) (2 x 6 lbs)

SLDL + Reverse Lunge (Other Side) (2 x 18 lbs)
SLDL + Reverse Lunge Hop (Other Side) (2 x 6 lbs)

Chest Press (2 x 24 lbs)
Slow Eccentric Dead Stop Push Up

Runners Lunge Row (One Side) (18 lbs)
Runners Lunge Row + Shoulder Press (One Side) (12 lbs)

Runners Lunge Row (Other Side) (18 lbs)
Runners Lunge Row + Shoulder Press (Other Side) (12 lbs)

Wide Stance RDL (2 x 15 lbs)
RDL Clean & Press (2 x 15 lbs)

*WATER BREAK*

ISOMETRIC BURNOUT: 30 SECONDS ACTIVE / 10 SECONDS REST (4.6 MINS)
Bear Pose
Superman Hold
V-Up Hold
Wall Sit w/ Arms Out
Wall Kickback Hold (One Side)
Wall Kickback Hold (Other Side)
Prayer Pose Squat

COOL DOWN: 8 EXERCISES, 40 SECONDS EACH (5.3 MINS)
Straddle FF Scoop + Side Stretch
Deep Sumo Squat
Frog Stretch
Kneeling Quad Stretch
Wrist Stretches
Eagle Stretch (Switch Halfway)
Basic Bicep Stretch w/ Rotations (Switch Halfway)
Lay & Breathe

POUNDS TO KILOGRAMS
lbs = kg
3 = 1.3
5 = 2.2
6 = 2.7
9 = 4.1
10 = 4.5
12 = 5.4
15 = 6.8
18 = 8.1
21 = 9.5
24 = 10.8