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Full body strength

Energetic Ascent: Power & Flow

This workout focuses on dynamic, compound movements that utilize your follicular energy for power and coordination. It's about feeling graceful yet powerful, building functional strength from head to toe.

35 minIntermediatefollicularEquipment: mat, light to medium dumbbells
60

Warm-up

  • Dynamic Inchworm with Push-Up

    120 seconds

    Walk hands out to plank, perform a push-up, then walk feet to hands, standing tall.

    Illustration of Dynamic Inchworm with Push-Up

  • World's Greatest Stretch

    120 seconds

    Move through the sequence with control, opening hips, back, and shoulders.

    Illustration of World's Greatest Stretch

Main session

Dynamic Strength Flow 1

3 rounds

  • Thruster (Dumbbell)

    10 reps

    Combine a squat and an overhead press into one fluid motion, using leg drive.

    0 / 10
    Illustration of Thruster (Dumbbell)

  • Walking Lunges with Bicep Curl

    10 reps per leg

    Maintain balance as you lunge, curling the weights as you descend.

    0 / 10
    Illustration of Walking Lunges with Bicep Curl

  • Push-Up to Downward Dog

    8-10 reps

    Transition smoothly from a push-up to pressing hips back into Downward Dog.

    0 / 10
    Illustration of Push-Up to Downward Dog

Core & Posterior Chain

3 rounds

  • Dumbbell Swing (Goblet style)

    15 reps

    Hinge at the hips, powerfully squeezing glutes to drive the dumbbell forward.

    0 / 15
    Illustration of Dumbbell Swing (Goblet style)

  • Reverse Crunch

    15 reps

    Lift your hips off the mat, engaging your lower abdominals with control.

    0 / 15
    Illustration of Reverse Crunch

  • Superman

    12 reps

    Lift chest and thighs off the floor, engaging your back and glutes.

    0 / 12
    Illustration of Superman

Cool-down

  • Pigeon Pose

    60 seconds

    Allow your hips to soften and release tension in this deep stretch.

    Illustration of Pigeon Pose

  • Wall Chest Stretch

    60 seconds

    Place your forearm on the wall and gently turn away to open your chest.

    Illustration of Wall Chest Stretch

  • Seated Forward Fold

    60 seconds

    Fold gently over your legs, letting your breath guide you deeper into the stretch.

    Illustration of Seated Forward Fold

Tags

full bodystrengthdynamicpowerfollicularintermediate