Welcome to the PowGen workout program! 

Congratulations, you have just made the first step on the way to become a healthier, fitter and better version of yourself!  

We prepared a great workout routine that you can do in the comfort of your home. You just need 2.5 m² of space and a towel.  

Some of the exercises are hard and you may not be able to do them on your first try. Don't worry, we all have been there... The key is to persist and do your best! When you feel tired or you feel like quitting, take a short pause and then continue.  

If you stick to this gym routine, keep your diet healthy and regularly take PowGen products, the first results should be visible in a matter of days!  

The programme is divided into two full-body workouts focused on the upper body and two "HIIT" workouts focused on the abs and core, where each week gets progressively more difficult due to increasing reps and sets. 

Cardio on day 3 is optional but highly recommended. You can do whichever activity you like (jogging, walking, cycling, hiking…), just make sure to do it for at least 30 minutes.  

We believe in you!  

3, 2, 1... GO!  

COFFEE 1: Full-body Workout

Full-body workout is done in a circular fashion. You complete one exercise and move to the other with 30-45s rest in between.

WARM-UP

Exercise number 1: Pump squat

Exercise number 2: Wall-sit

Exercise number 3: In & Out Pushup

Exercise number 4: Lateral pulldown

Exercise number 5: Shoulder Press

Exercise number 6: Standing horizontal pull

Exercise number 7: Biceps curl

Exercise number 8: Dips

Exercise number 9: Side plan with hip extension

COFFEE 2: HIIT Workout

WARM-UP

Exercise 1: V-hold

Exercise 2: Iron butterflies

Exercise 3: Bear jumps

Exercise 4: Heel touches

Exercise 5: Hip raises

Exercise 6: Bycicles

COFFEE 3: Cardio Time

This is the day we encourage you to decide on your favorite cardio workout! Cardio on day 3 is optional but highly recommended. You can do whatever activity you like (jogging, walking, cycling, hiking, …), just make sure to do it for at least 30 minutes.

The best option is to go out in the nature and enjoy some fresh air to get that extra oxygen and vitamin D from the sun. And to make it more fun - enjoy your friend(s)!

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COFFEE 4: Full-body Workout

Full-body workout is done in a circular fashion. You complete one exercise and move to the other with 30-45s rest in between.

WARM-UP

Exercise number 1: Pump squat

Exercise number 2: Wall-sit

Exercise number 3: In & Out Pushup

Exercise number 4: Lateral pulldown

Exercise number 5: Shoulder Press

Exercise number 6: Standing horizontal pull

Exercise number 7: Biceps curl

Exercise number 8: Dips

Exercise number 9: Side plan with hip extension

COFFEE 5: HIIT Workout

WARM-UP

Exercise 1: V-hold

Exercise 2: Iron butterflies

Exercise 3: Bear jumps

Exercise 4: Heel touches

Exercise 5: Hip raises

Exercise 6: Bycicles

COFFEE 6: Cardio Time

This is the day we encourage you to decide on your favorite cardio workout! Cardio on day 3 is optional but highly recommended. You can do whatever activity you like (jogging, walking, cycling, hiking, …), just make sure to do it for at least 30 minutes.

The best option is to go out in the nature and enjoy some fresh air to get that extra oxygen and vitamin D from the sun. And to make it more fun - enjoy your friend(s)!

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COFFEE 7: Rest day

 

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