It’s pretty common for workout enthusiasts to incorporate regular cardio and strength days into their weekly routines. Some might even go so far as to designate “leg” days or “arm” days when strength training is hyper-focused on one area. Toss in some focused flexibility work and you’ve got it all covered. Right? Wrong!

To complete the picture, incorporate POWER! Power in regards to physical fitness is the combination of strength plus speed. Power is a measure of how quickly you can exert force to get from point A to point B. Incorporating power moves that combine strength and speed will help you get better at any sport you play. It will also help you maintain and improve functional fitness. For example, you might be perfectly strong and capable of walking your dog. But, how fast can you spontaneously run against the wind to get to your dog when it bolts across the street?

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Power movements focus on quick acceleration and safe deceleration. You can develop power while working with weights and/or doing plyometric movements. They generally include a pushing phase and/or a pulling phase.

Tossing in a few power moves during a workout or performing a short all-power workout can be productive. Here’s a quick, yet effective bout to get you started using just a plyo box and a set of weights:

In this sequence, you’ll perform a power drill for the upper body followed by one involving your lower body. Rest 30 seconds (or more) between sets to refresh and reset. Repeat each exercise for 30 seconds before moving onto the next. Complete a round of each exercise, then go back and repeat the series two more times for a total of three rounds. Warm-up before starting!

Feel Like a Total Beast With This Pure Power Workout

Power Lunge:

Place your right foot front and your left back so you are in a split stance. Bend your knees and spring into the air. Switch your legs mid-air and land with your left foot front. Repeat.

Bicep Curl:

Grab your weights. Keep your elbows tucked next to your sides and contract quickly bringing the weights up to your shoulders. Release slowly to a count of 3.

Jump rope:

Focus on speed and getting your feet off the ground as quickly as possible.

Clapping push-ups:

Whether you are on your knees or in a full plank for this push-up, block through your shoulders and engage your chest and core to press against the floor so both hands leave the ground. Clap your hands. Land softly!

power workout

Box Jumps:

Stand in front of a plyo box. Bend your knees, swing your arms and launch yourself to the top.

Tricep Dips:

Sit on the plyo box. Place your palms on the box with your fingertips off the front edge. Lift your hips off the box. Slowly bend your elbows to a 90-degree angle, then accelerate quickly as you push up to straighten your arms. Count to three on the way down and come up to a count of 1.