Powerflow Online Coaching offers versatile fitness programming tailored for all levels, using dumbbells, kettlebells, machines, cables, and bands. Our expert-led workouts focus on strength, mobility, and endurance, with scalable options to suit your needs. Whether you’re training at the gym or at home, we provide modifications to ensure you stay consistent and achieve your goals. Experience effective, efficient, and adaptable coaching designed to fit your lifestyle.
(no barbell required)
Lower Body Warm Up
A
Hamstring Scoops Lateral Lunge with Rotation Worlds Greatest Stretch Spinal Flexion Side Steps 12/side Dead Bug/Spinal Flexion Air Squats
B1
Kettlebell Goblet Squat
3 x 12
B2
Elbow Plank
C
DB Split Squat
3 x 8
D
RDL with 3-Second Eccentric
3 x 12
E
Seated Cossack Squats
3 x 8
Upper Body Warm Up
A
Foam Roll Thoracic and Lower Back - 1min 6-8/side: Shoulder Cars & Rotation with Ball Worlds Greatest Stretch 10-15 reps: Band Pass Through Band Pull Aparts Banded Rows Banded Single Arm Lat Pulldown Bottoms Up KB Overhead Press (LIGHTWEIGHT) 10/side (or use DB if no light KB)
B1
DB Chest Press with Glute Bridge
3 x 10
B2
DB Pullover on Bench
3 x 10
C1
Single-Arm Row (Bench Supported)
3 x 8
C2
DB Front & Lateral Raises
3 x 8
D1
Cable Face Pulls
3 x 15
D2
DB Skull Crushers
3 x 10
E
Choice of Cardio
Lower Body Warm-Up
A
Hamstring Scoops Lateral Lunge with Rotation Worlds Greatest Stretch Spinal Flexion Side Steps 12/side Dead Bug/Spinal Flexion Air Squats
B
KB Deadlift
3 x 12
C1
Lateral Step Up
3 x 8
C2
Side-Lying Hip Abductions
3 x 10
D1
Glute Drive Machine - Single Leg Hip Thrust
3 x 12
D2
Hamstring Gliders
3 x 10
E
Russian Twists
Prep
A
Upper Body Warm Up
Foam Roll Thoracic and Lower Back Shoulder Cars & Rotation with Ball Worlds Greatest Stretch Band Pass Through Band Pull Aparts Banded Rows Banded Single Arm Lat Pulldown Bottoms Up KB Overhead Press (LIGHTWEIGHT) 10/side (or use DB if no light KB)
B1
Close Grip DB Bench Press
3 x 10
B2
Bench Supported Plank Meadow Row
3 x 10
C1
Seated Incline DB Chest Flys
3 x 10
C2
Single Arm Lat Pull Down
3 x 10
D1
Half-Kneeling Single Arm DB Shoulder Press
3 x 8
D2
Gorilla Rows
3 x 8
E1
KB Farmers Carry
3 x 0:45
E2
Bike
Prep
A
Full Body Warm Up
Upper Body: 6-8/side Foam Roll Thoracic and Lower Back Shoulder Cars & Rotation with Ball Worlds Greatest Stretch Band Pass Through Band Pull Aparts Banded Rows Banded Single Arm Lat Pulldown Bottoms Up KB Overhead Press (LIGHTWEIGHT) 10/side (or use DB if no light KB) Lower Body: 6-8/side Hamstring Scoops Lateral Lunge with Rotation Worlds Greatest Stretch Spinal Flexion Monster Walks Side Steps Dead Bug/Spinal Flexion Air Squats
B1
Tempo Squat
3 x 12
B2
Single Arm Single Leg Bench Press
3 x 10
C1
DB Single Leg RDL w/ Rotation (Romanian Deadlift)
3 x 12
C2
Single Arm Single Leg Bird Dog Row
3 x 10
D1
Alternating Reverse Lunges
3 x 8
D2
High Plank Pullovers
3 x 10
E
Copenhagen Plank
3 x 0:30
Powerflow Coaching is finally made available everywhere! This affordable coaching is guaranteed to build strength, mobility, and endurance with adaptable, results-driven programming for any fitness level—anywhere., anytime!
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