Hey Jolt
Hey Jolt

Hour of Power

Level: Intermediate
Time: 60 mins
Equipment needed: Dumbbell

Let the countdown begin. From minute zero to 60, get ready to find your inner power with this full-body one hour workout designed for the strong willed.

Though you only need a pair of dumbbells, prepare to test your limits with weights that are not only challenging, but usable for a full hour of intense work.

Hour of Power

Level: Intermediate
Time: 60 mins
Equipment needed: Dumbbell

Let the countdown begin. From minute zero to 60, get ready to find your inner power with this full-body one hour workout designed for the strong willed.

Though you only need a pair of dumbbells, prepare to test your limits with weights that are not only challenging, but usable for a full hour of intense work.


Workout Overview

Burpee

Burpee
3 sets of 10 // Rest 25 sec between sets // Rest 45 sec after exercise


Dumbbell Deadlift

Dumbbell Deadlift
3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Hamstring Lunge

Dumbbell Hamstring Lunge
4 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Rear Hamstring Lunge

Dumbbell Rear Hamstring Lunge
4 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Jumping Squat

Dumbbell Jumping Squat
3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Push Up

Push Up
3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Shoulder Front Raise

Dumbbell Shoulder Front Raise
3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Bent Over Row

Dumbbell Bent Over Row
3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Bicep Curl

Dumbbell Bicep Curl
3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Shoulder Shrug

Dumbbell Shoulder Shrug
3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Side Bend

Dumbbell Side Bend
4 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Bicycle Crunch

Bicycle Crunch
4 sets // Duration: 45 sec // Rest 25 sec between sets // Rest 30 sec after exercise


Reverse Crunch

Reverse Crunch
4 sets // Duration: 45 sec // Rest 25 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
4 sets // Duration: 45 sec // Rest 25 sec between sets // Rest 30 sec after exercise


Scissor Kick

Scissor Kick
4 sets // Duration: 45 sec // Rest 25 sec between sets // Rest 30 sec after exercise


Side Plank

Side Plank
4 sets // Duration: 45 sec // Rest 25 sec between sets



Workout Overview

Burpee
Burpee

3 sets of 10 // Rest 25 sec between sets // Rest 45 sec after exercise


Dumbbell Deadlift
Dumbbell Deadlift

3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Hamstring Lunge
Dumbbell Hamstring Lunge

4 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Rear Hamstring Lunge
Dumbbell Rear Hamstring Lunge

4 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Jumping Squat
Dumbbell Jumping Squat

3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Push Up
Push Up

3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Shoulder Front Raise
Dumbbell Shoulder Front Raise

3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Bent Over Row
Dumbbell Bent Over Row

3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Bicep Curl
Dumbbell Bicep Curl

3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Shoulder Shrug
Dumbbell Shoulder Shrug

3 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Dumbbell Side Bend
Dumbbell Side Bend

4 sets of 15 // Rest 25 sec between sets // Rest 30 sec after exercise


Bicycle Crunch
Bicycle Crunch

4 sets // Duration: 45 sec // Rest 25 sec between sets // Rest 30 sec after exercise


Reverse Crunch
Reverse Crunch

4 sets // Duration: 45 sec // Rest 25 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

4 sets // Duration: 45 sec // Rest 25 sec between sets // Rest 30 sec after exercise


Scissor Kick
Scissor Kick

4 sets // Duration: 45 sec // Rest 25 sec between sets // Rest 30 sec after exercise


Side Plank
Side Plank

4 sets // Duration: 45 sec // Rest 25 sec between sets


Start Workout

1. Burpee

Rep Count: 10 reps
Set Count: 3
Rest: 25 seconds
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


2. Dumbbell Deadlift

Rep Count: 15 reps
Set Count: 3
Rest: 25 seconds
Main Muscle Group: Back
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell deadlift exercise works and strengthens the lower back and leg muscles. Steps : 1.) Start off by grabbing 2 dumbbells with an overhand grip and stand with your feet shoulder width apart. 2.) Keeping your back straight bend at the waist, allow some bend in your knees. 3.) Straighten your back as you hold the dumbbells at arms length. 4.) Bend over again lowering the dumbbells to just above the floor. 5.) Return to starting position and repeat for as many reps and sets as desired.


3. Dumbbell Hamstring Lunge

Rep Count: 15 reps
Set Count: 4
Rest: 25 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell lunge exercise helps strengthen and build the legs through the use of dumbbells. Steps : 1.) Start off grabbing a dumbbell in each hand and standing with your feet about 8 inches apart and toes facing forward as this will be your starting position. 2.) Once in position take a step forward (about 2 to 3 feet), keeping your abs tightly drawn and and your upper body straight. 3.) Continue forward and slowly lower one knee down towards the ground and keeping the other knee bent at a 90 degree angle, not letting the back knee touch the ground. 4.) Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground. 5.) Hold the position for a count then return back up to the starting position. Tips : 1.) Refrain from putting the pressure of your body on one knee as this can cause imbalance and incorrectly performing this exercise. 2.) The knee you are leaning forward on should not move beyond the toe of this foot.


4. Dumbbell Rear Hamstring Lunge

Rep Count: 15 reps
Set Count: 4
Rest: 25 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off standing upright holding onto dumbbells in both of your arms keeping your hands by your sides. 2.) With both dumbbells in your arms, take a step backward with your right leg and lower your upper body down, maintaining your balance on the descent. 3.) Do not let your right knee touch the ground as you lower yourself and hold for a few seconds. 4.) Then push back up on your left leg and return back to the starting position and repeat with the opposite leg 5.) Repeat this exercise for as many repetitions as needed


5. Dumbbell Jumping Squat

Rep Count: 15 reps
Set Count: 3
Rest: 25 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) Start off standing up straight, feet shoulder width apart and holding a dumbbell in each hand at your sides with a neutral grip. 2.) Slightly bend with your knees, keeping your back straight and chest pushed out. 3.) Squat down until your thighs are parallel with the floor, then explode upward driving the balls of your feet into the floor and jumping as high as possible then returning back to the squatting position. 4.) Repeat for as many reps and sets as desired.


6. Push Up

Rep Count: 15 reps
Set Count: 3
Rest: 25 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


7. Dumbbell Shoulder Front Raise

Rep Count: 15 reps
Set Count: 3
Rest: 25 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Slowly raise your shoulders up to your ears and feeling a stretch in the muscle. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.


8. Dumbbell Bent Over Row

Rep Count: 15 reps
Set Count: 3
Rest: 25 seconds
Main Muscle Group: Back
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) Start off holding a dumbbell in each hand with palms facing towards you, bending slightly at your knees and at your torso as if you were to pick up something. 2.) Hold you arms straight down with a weight in each hand and then slowly lift the dumbbells to your sides. 3.) Once at the top position hold for a count while squeezing your back muscles and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not arc or bend your back. 2.) Perform the exercise slower for more intensity. 3.) Do not lift more than you can manage as that can lead to injury.


9. Dumbbell Bicep Curl

Rep Count: 15 reps
Set Count: 3
Rest: 25 seconds
Main Muscle Group: Biceps
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell bicep curl uses both arms at the same time to build stronger arms. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, abs tight, knees slightly bent and a dumbbell in each hand holding in a palms up grip. 2.) While holding the dumbbells extend your arms at the side of your body, then slowly lift your arms up towards your chest until your forearms touch your biceps. 3.) Isolate the bicep and hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Refrain from swinging your arms during this exercise.


10. Dumbbell Shoulder Shrug

Rep Count: 15 reps
Set Count: 3
Rest: 25 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell shoulder shrug exercise is a great workout used to target the traps by using a pair of dumbbells Steps : 1.) Start off standing up straight with your feet shoulder-width apart, bending your knees slightly. 2.) Grab a dumbbell in each hand with your palms facing in towards your body, and lower your shoulders down as much as possible. 3.) While keeping your arms straight, slowly raise them up towards your ears. 4.) Once you reach the top position, hold for a count then slowly lower the dumbbells back to their original position. Tips : 1.) Do not use a jerking motion and refrain from swinging the dumbbells in this exercise. 2.) Do not roll your shoulders in the exercise as that is improper form and can result in injury. 3.) Perform this exercise slowly and concentrate on the muscle, you will see better results.


11. Dumbbell Side Bend

Rep Count: 15 reps
Set Count: 4
Rest: 25 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell side bend exercise works the oblique muscles (which are the muscles on the sides of your abs.) Steps : 1.) Start off standing with your feet shoulder-width apart with your knees slightly bent and abs drawn in. 2.) Grab a dumbbell lin one hand, stand up straight and then bend at the waist to one side of your body as far as possible. 3.) Hold onto the position for a count, squeezing your abdominal muscles and the return back to the starting position. 4.) Switch to the other side and repeat for as many reps and sets as desired. Tips : 1.) Be careful to bend only at your waist and not at the hips or knees.


12. Bicycle Crunch

Set Count: 4
Rest: 25 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position. 2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position. 3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg. 4.) Next bring your right elbow close to your left knee by crunching to the side. 5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee. 6.) Repeat with each side for as many reps and sets as desired. Tips : 1.) Reduce the speed of the exercise for more intensity and better results.


13. Reverse Crunch

Set Count: 4
Rest: 25 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.


14. Crunch with Hands Overhead

Set Count: 4
Rest: 25 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.


15. Scissor Kick

Set Count: 4
Rest: 25 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. 2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor This is the starting position. 3. Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). 4. Perform the scissor kick in alternating fashion, keeping your abs flexed at all times. 5. Repeat for the recommended amount of repetitions.


16. Side Plank

Set Count: 4
Rest: 25 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body. 2. Engage your abdominal muscles, drawing your navel toward your spine. 3. Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position. 4. After several breaths, inhale and return to the starting position.