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Power 20: Total Body, Week 4 (Classes 16+17+18+19+20)
4.14 MB
Written version of classes 16+17+18+19+20 from the program Power 20: Total Body.
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Power 20 Total Body: Class 16, Squat+Pull+Power (STRENGTH)
trainer: Lacee
duration: 18 minutes
class 16 of 20
program focus: squat+pull+power***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*double racked squats (x2 moderate to heavy kettlebell or dumbbell)
*seesaw hinged rows (x2 moderate kettlebells... -
Power 20 Total Body: Class 17, Kettlebell Cardio (CARDIO)
trainer: Lacee
duration: 21 minutes
class 17 of 20
program focus: kettlebell cardio***please complete each class in this program ONCE before moving on to the next***
key movements:
*two-hand or double swings (x1-2 kettlebell(s) you can swing for at least x10 reps)
*double push presses or opti... -
Power 20 Total Body: Class 18, Lunge+Upper Push (STRENGTH)
trainer: Lacee
duration: 20 minutes
class 18 of 20
program focus: lunge+upper push***please program each class in this program ONCE before moving on to the next***
key movements:
*single racked reverse lunges (x1 moderate weight kettlebell or dumbbell you can lunge for at least x10 reps per si... -
Power 20 Total Body: Class 19, Kettlebell Cardio (CARDIO)
trainer: Lacee
duration: 21 minutes
class 19 of 20
program focus: kettlebell cardio***please complete each class in this program ONCE before moving on to the next***
key movements:
*kettlebell snatches or single arm swings (x1 moderate weight bell you can swing or snatch for at least x10 reps) -
Power 20 Total Body: Class 20, Hinge+Rotate (STRENGTH)
trainer: Lacee
duration: 22 minutes
class 20 of 20
program focus: hinge+rotatekey movements:
*full Turkish Get Ups, optional bent press or windmill variation (x1 moderate to light kettlebell)
*double racked hold curtsey lunges (x2 moderate to heavy kettlebells or dumbbells)
*half kneeling chops...
