Power Happens Express 2.0 Intermediate/Advanced

Home+ or Gym / Equipment Req’d

This is built for intermediate to advanced women and represents a genuine shift in training emphasis within the Power Happens collection. Speed and power are the primary training stimulus here, not strength and hypertrophy, with bone density and agility as key training outcomes alongside muscle and cardiovascular fitness.

This plan requires a pull-up bar (or TRX), slam ball and a bench. These are integral to the programming in this plan, not supplemental accessories.

Three 4-week programs use training methods drawn from athletic performance work, focused on speed, power, and reactive strength. The demands in this plan are different in character from everything else in the Power Happens collection. Six training days per week: four strength sessions, one HIIT, one SIT, and two optional core and mobility days. All workouts run 30-40 minutes.

• 12 weeks | 3 programs, 4 weeks each


• 6 days/week: 4 Strength + 1 SIT + 1 HIIT + 2 Optional Core & Mobility


• Workout length: 30-40 min (no alternate)


• Equipment: Pull-up bar or TRX (required), bench (required), slam ball (required), swiss ball, dumbbells or kettlebells, long and short resistance bands

As with any exercise program, you should have clearance from your medical provider before starting. This is especially important if you have low bone density or any medical condition that may affect the safety of these exercises.