Total Body Strength and Power Workout

This post is sponsored by Nike.

Spring is in the aiirrrrrrrr…

Fitness Style Nike Epic React Flyknit

After a pretty chilly winter (friends who get snow and all that stuff can laugh here), it’s starting to warm up in town, which always inspires me to get outside and kick my workouts into the next level. It’s always fun to change and reassess your goals as the seasons change and depending on how you’re feeling.

This spring, I’m going to work on increasing my strength, speed, and power using a few strategies:

-Continue to lift weights on a consistent basis, and challenge myself on the weights

-Add explosive movements and plyometric drills

-1-2 days of challenging HIIT workouts each week

-Solid recovery, mixed in with yoga where it works with my schedule

Nike Epic React Flyknit Review

I was really excited to open a surprise package from Nike, which also put a little spring in my step (literally!). These are the new Epic React Flyknits, which launch later this week (2/22)!

Nike Epic React Flyknit Review

When I opened the box, I was instantly in love with the colors of the shoe. They’re white with a pop of color, so they’ll definitely match spring workout clothes (they also come in a pretty navy blue colorway). Then, I picked up the shoes. YOU GUYS. They feel like nothing! They’re insanely light, flexible, and have a unique knit detail. When I first tried the shoes I immediately noticed that they feel like walking on a cloud. They’re super soft and bouncy. I also loved the fact that the knit body hugs my foot; I feel supported and comfy. 

Running shoes can often feel heavy and bulky, and they bother me while I’m running. These ones feel like they’re propelling me forward. The Nike Epic React is Nike’s newest technology for running shoes–they’ve been developing the foam for the sole for 3 years! They consider this shoe to be one of their most exciting innovations since they launched the flyknit style in 2012. 

Nike Epic React Flyknit Review

To learn more about the technology of the Nike Epic React and to get the details on how to snag a pair when they launch, check out this link!

Nike Epic React Flyknit Review

Here’s a little workout I put together to support my spring fitness goals. These types of explosive movements paired with heavy strength training are an effective way to build lean muscle, increase speed, and improve power.

This strength and power workout is a super sweaty combo, and perfect way to kick up your training to the next level. #strengthworkout #circuitworkout

Here’s what the workout looks like:

A total body strength and power workout you can do anywhere. Mix up HIIT training with strength for awesome results. #strengthworkout #circuitworkout

Form cues and tips:

Squat to low lunge – For this exercise, you aren’t rising in between switching. Keep your body LOW and knees bent the entire time. Torso stays upright, stand with legs shoulder-width apart. Step back into your lunge, then keep the front knee bent as you bring the back foot forward to perform a squat. Step the opposite foot behind and lunge. Watch the front knees to make sure they don’t extend past the toes.

Plie squat jump to side lunge jump – Step your feet out at least shoulder-width and sink your hips down into a squat. Try to get your thighs parallel to the floor, and touch the floor. Exhale to jump up, and land in a soft squat. Staying low, rotate to the left so you’re in a lunge position. Perform one lunge jump, rotate back to center for a squat jump, then rotate to the right to perform another lunge jump.

Inchworm mountain climber – Start from standing and bend down in a forward fold, then walk out into plank position – wrists under your shoulders. Bring one knee towards the elbow on the same side. Move back to plank and switch to the opposite side. Repeat the mountain climber four times than pike your hips, walk your hands back towards your feet and come back to standing. For more of a challenge, move as quickly as possible.

Lunge to warrior 3 (holding weights) – Holding a pair of dumbbells, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Shifting your weight onto your front foot, lift your back leg off the ground until it is straight out behind your and bring your arms forward to the sides of your head. Your hips will be parallel to the floor and your arms straight out in front of you. Return to standing and repeat on the other side.

Nike Epic React Flyknit Review

Triceps dip and reach – Sit on the ground with your feet on the floor, knees bent, and hands on the floor with your fingertips facing your feet. Lift your but an inch or two off the ground, then bend your elbow straight back behind you. Be sure to keep your hips stable and not do hip thrusts! As you straighten your elbows, straighten one leg as you lift the foot off the ground and reach towards it with the opposite hand. Return foot and hand to the ground, repeat triceps dip and reach on the other side. As you complete your dip, make sure that your elbows stay pointing straight back, keep your chest lifted, and shoulders down. 


Touch the floor and knee drive – Stand with legs hip-width apart, bend at the hips to touch the floor as one leg lifts up behind you. Return to standing, bending the knee and driving it forward. Repeat all reps on one side before switching. 

X-jumps – Start standing, then jump your legs out as if you’re doing a jumping jack, as you reach one hand to the ground. Stand back up as your jump your legs closed, then jump your legs out and touch the ground with your other hand.

x jumps

Tempo push-up – On your knees, toes, or modified against a wall. Keep your hips down in line with your spine, and exhale, squeezing your chest, to rise. Take 3 counts to come down, one count to lift up.

Side plank with leg tap – Rotate to a side plank with your wrist under your shoulder, legs out straight, feet staggered. (modify: keep your bottom knee on the ground and/or come down to your forearm instead of your hand). From here, extend your top leg and exhale to bring it up and tap with your top hand. 

Toe touches – Lie on your back with your legs straight up in the air. Pull your abs in, tuck your chin and reach your hands up to touch your toes.

Please let me know if you give it a try!

What fitness goals are you working towards this spring?



Photos: Lindsay Colson

Wearing: Nike Epic React Flyknits, black tank top, similar hat

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  1. Cara's Healthy Cravings on February 19, 2018 at 6:26 pm

    I have pinned this workout to try later this week, it looks so fun!
    Thanks so much for sharing.

  2. Elizabeth at Reserved for Running on February 20, 2018 at 9:23 am

    Love the shoes! I’m going to “try” the side plank with leg tap, but I have my doubts. I always tip over when doing a side plank. I do regular planks with leg lifts and it is a great work-out so I will try to kick it up a notch with side planks.

  3. Jenn on February 21, 2018 at 3:34 pm

    I’m just wondering what you mean by solid recovery. Like a legit day off?

    • Fitnessista on February 21, 2018 at 10:13 pm

      i usually take 1-2 days off each week from working out, but i mean taking time on those days to do things specifically to make my body feel rested/better: a hot bath, massage, stretch session, or nap

      • Jenn on February 23, 2018 at 2:22 pm

        Mmmmmm a nap. . . .

  4. Felicity on February 26, 2018 at 9:16 am

    This workout would definitely kill me but I want to try it so badly!

  5. Erica on February 27, 2018 at 2:02 pm

    Such great end-of-winter motivation! 🙂

  6. Shayna on April 29, 2018 at 11:55 am

    Just did this workoit after pinning it when first posted. It’s a toughy but a goody!

    • Fitnessista on April 29, 2018 at 10:28 pm

      ahhh so glad you enjoyed it!

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