So, I’ve been doing my Body Shock Power Workouts 3 times a week, for just over 3 weeks now, and as with anything, I like to improve it and make it easier to remember.

I did have 6 workouts made up, but I like to vary things, so what I’ve done instead is get all of my exercises together onto one page, so I can take it into the gym.

The format of my new Body Shock Power workout is still the same:

1. 5 min cardio warm up
2. 24s
3. A circuit of 4 exercises: Plyo, Push, Pull, Legs/Abs – done twice (8-12 reps).
4. 24s
5. Another circuit of 4 exercises: Plyo, Push, Pull, Legs/Abs – done twice (8-12 reps).
6. 24s
7. A circuit of 4 abs exercises: 30 secs work: 6-15 secs rest. – done twice
8. And I’ll add a ‘Finisher’ which is as it sounds  – hard work exercises repeated until you feel like you’re about to die.  😉

It should take between 40 – 60 minutes, where you use heavy heavy weights, and be as efficient as possible, with limited rest.

Here’s my new Body Shock Power Workout Matrix:

Here is the Excel Printout: click on the Strength link if you want to print it out.

Here are the exercises:

24 reps of one exercise before a circuit.

Pick one Plyo exercise, do for 12 reps or 30 secs,

Pick one Push exercise, do for 8-12 reps,

Pick one Pull exercise, do for 8-12 reps,

Pick one Legs / Abs exercise, do for 12 – 20 reps or 30 secs.

Repeat that circuit another one time (and do a 24s after it and before the next new circuit).

And do it once more with four other Plyo, Push, Pull, Legs/Abs exercises (and do a 24s after it and before the next new circuit).

Then Pick 4 Abs exercises from here:

30 secs work, 6-15 secs rest, repeated twice.

Then finish off with Finishers if you’ve got any energy left!