Built for Busy: Two New 45-Minute Power Sessions

Upper Body Strength Workout (45 Minutes)

This session uses dumbbell (DB) weight and focuses on progressive overload. Choose a weight that challenges you to complete the final 2 reps of each set.

Warm-Up (5 Minutes)

Time (sec)	Exercise	Focus
60 sec	Jumping Jacks or High Knees	General Cardio/HR Elevation
60 sec	Arm Circles (forward 30 sec, backward 30 sec)	Shoulder Mobility
60 sec	T-Spine Rotation (Cat-Cow with thread the needle)	Spinal/Thoracic Mobility
120 sec	Plank to Downward Dog (Hold D-Dog for 5 sec)	Core Engagement & Shoulder Activation

Strength Block (35 Minutes)

Perform all A-series exercises before moving to B-series, resting only 60-90 seconds between sets.

A-Series: Push Focus (Heavy)

(4 Sets | Rest 90 seconds between sets)

Exercise	Reps	Dumbbell Weight	Alternatives
1. DB Bench Press (or Floor Press)	10−12	Moderate-Heavy	Push-Ups (Weighted or on Knees)
2. DB Overhead Press (Standing or Seated)	8−10	Moderate-Heavy	Pike Push-Ups (Bodyweight)
3. Bent-Over Lateral Raise	12−15	Light	Rear Delt Fly (using resistance bands)

B-Series: Pull Focus (Heavy)

(4 Sets | Rest 60 seconds between sets)

Exercise	Reps	Dumbbell Weight	Alternatives
1. DB Single-Arm Row (on bench or knee)	10−12 per arm	Moderate-Heavy	Bodyweight Inverted Row (using table/bar)
2. DB Bicep Curl (Alternating)	10−12 per arm	Moderate	Hammer Curls (better for elbow safety)
3. DB Triceps Overhead Extension (or Skull Crushers)	12−15	Moderate	Bodyweight Triceps Dips (on bench/chair)

Cool-Down (5 Minutes)

Hold each stretch for 30–60 seconds, focusing on deep breaths.

• Pectoral Stretch (in a doorway or corner)

• Triceps Stretch (arm overhead, gently pull elbow)

• Shoulder Cross-Body Stretch

• Child's Pose (forehead to floor, arms extended)

Lower Body HIIT Workout (45 Minutes)

This session uses a Tabata-style format (20 seconds work / 10 seconds rest) for the HIIT circuit to keep the intensity high.

Warm-Up (5 Minutes)

Time (sec)	Exercise	Focus
60 sec	Butt Kicks or Jump Rope	General Cardio/HR Elevation
60 sec	Leg Swings (forward/backward & side-to-side)	Hip Mobility
120 sec	Walking Lunges (Bodyweight) or Air Squats	Lower Body Activation
60 sec	Glute Bridge (Hold last 5 seconds)	Glute Activation

HIIT Circuit (35 Minutes)

This workout is split into three main circuits. You will perform each exercise for 20 seconds of work followed by 10 seconds of rest. Complete all 8 rounds (4 minutes total) before resting and moving to the next circuit.

Circuit 1: Strength Endurance (4 Minutes)

(Repeat 4 times: 20s work / 10s rest)

Exercise	Focus	Dumbbell Weight	Alternatives
1. Goblet Squat	Quads, Glutes	Single Moderate DB	Bodyweight Air Squats
2. Jumping Jacks	Cardio/Active Recovery	None	High Knees (Low Impact: Step out Jacks)

(Rest 60 seconds before moving to Circuit 2)

Circuit 2: Power & Balance (8 Minutes)

(Perform each pair 4 times: 20s work / 10s rest)

Exercise	Focus	Dumbbell Weight	Alternatives
1. DB Reverse Lunge (Alternating Legs)	Glutes, Hamstrings	Two Moderate DBs	Bodyweight Split Squat (Static)
2. Plank Taps (Touch opposite shoulder)	Core Stability	None	Standard Plank Hold
3. Burpees (or Squat Thrusts)	Full Body Power	None	Bodyweight Squats (High Speed)
4. Mountain Climbers	Cardio/Core	None	High Knees

(Rest 60 seconds before moving to Circuit 3)

Circuit 3: Finisher (4 Minutes)

(Repeat 4 times: 20s work / 10s rest)

Exercise	Focus	Dumbbell Weight	Alternatives
1. DB Hip Thrust (Single or Double DB)	Glute Max	Single Moderate-Heavy DB	Bodyweight Glute Bridge (with 2-sec hold)
2. Switch Jumps (Jump Lunges)	Explosive Power	None	Quick Forward/Backward Lunges (Low Impact)

Cool-Down (5 Minutes)

Hold each stretch for 30–60 seconds, focusing on deep breaths.

• Pigeon Pose (for glutes and hips)

• Hamstring Reach (seated or standing)

• Quad Stretch (standing, heel to glute)

• Calf Stretch (against a wall or step)

Health & Safety Disclaimer

Before starting this or any new exercise program, please consult with your physician. These workouts are designed for individuals who are generally fit and healthy. If you experience pain, dizziness, nausea, or shortness of breath at any time, stop immediately and seek medical attention. By engaging in this workout, you are participating at your own risk and assume all responsibility for injury.