XTREME POWER TRAINING

InstinXtreme utilizes the Powerhandz Powersuit – a weighted body suit that is specifically designed to enhance athletic performance through resistance and anabolic cardio training. The powersuit is equipped with pockets that can be filled with ergonomic weights designed to provide resistance during Xtreme exercise, making it suitable for weightlifting, running, and other forms of intense cardio.

InstinxTreme uses the powersuit with clients to increase resistance during exercise, which helps build strength and endurance. The added weight of the suit increases muscle activation and improves overall fitness stamina. The suit’s design also helps to improve posture and balance, further enhancing athletic performance.

Apart from resistance training benefits, InstinxTreme uses the powersuit as an effective tool for anabolic cardio training, which involves high-intensity interval training (HIIT). HIIT is designed to boost metabolism and promote fat loss, making it an ideal training program for people looking to stay in shape. The added resistance of the powersuit makes anabolic cardio training even more effective, leading to improved cardiovascular health and overall fitness.

To maximize the benefits of the powersuit, InstinxTreme designs workout programs that incorporate a variety of exercises for clients based on their niche activities. The 7-day workout program includes seven different exercises per day, targeting various muscle groups and improving overall athletic performance.

THE HOW

Baseline Test the Friday Before Baseline Week
Push ups for two minutes (4 minutes rest)
Sit-ups for two minutes (4 minutes rest)
One mile run timed

BASELINE WEEK NO RESISTANCE

DAY ONE

Squat jumps (3×10)

Push-ups (3×10)

Lunges (3×10 per leg)

High knees (3×30 sec)

Burpees (3×10)

Deadlifts (3×10)

Plank (3×30 sec)

DAY TWO

Sumo squats (3×10)

Dumbbell bench press (3×10)

Dumbbell rows (3×10 per arm)

Mountain climbers (3×30 sec)

Shoulder press (3×10)

Russian twists (3×10 per side)

Leg raises (3×10)

DAY THREE

Box jumps (3×10)

Incline push-ups (3×10)

Bulgarian split squat (3×10

(per leg)

Jumping jacks (3×30 sec)

Tricep dips (3×10)

Good mornings (3×10)

Side plank (3×30)

(30 sec per side)

DAY FOUR

Jump lunges (3×10) per leg),

Pull-ups (3×10)

Calf raises (3×15) Bicycle crunches (3×30 sec),

Hammer curls (3×10 per arm), Standing oblique crunches (3×10 per side),

Superman holds (3×30 sec)

DAY FIVE

Deadlifts (4×10),
Bench press (4×10),
Bent-over rows (4×10),
Side shuffles (4×30 sec),
Leg press (4×10),
Plank jacks (4×10),
Russian twists with a medicine ball (4×10 per side)

DAY FIVE

Box step-ups (4×10 per leg),

Incline dumbbell press (4×10),

Renegade rows (4×10 per arm),

High knees with a twist (4×30 sec),

Bicep curls (4×10 per arm),

Side plank crunches (4×10 per side),

Flutter kicks (4×30 sec)

DAY FIVE

Burpees with a jump squat (4×10)

Push press (4×10)

Romanian deadlifts (4×10)

Jump rope (4×30 sec)

Tricep extensions (4×10)

Leg curls (4×10)

Plank with leg lifts (4×10 per leg)

WEEK 1 TRAINING WEEK

Start with a light jog for 2 minutes to warm up.

Run 2 Gasers (4X50 yard sprints) Max Speed

After the last sprint, slow down to a light jog or walk for 2 minute to cool down.

Day	Exercise	Sets	Reps
1	Bodyweight squats	3	10-12
2	Push-ups	3	10-12
3	Lunges	3	10-12 per leg
4	Pull-ups (assisted or unassisted)	3	8-10
5	Plank	3	30 seconds
6	Glute bridges	3	10-12
7	Burpees	3	8-10

WEEK 2 TRAINING (15% INCREASE IN DIFFICULTY)

Start with a light jog for 4 minutes to warm up.

Run 4 Gasers (4X50 yard sprints) Max Speed

After the last sprint, slow down to a light jog or walk for 2 minute to cool down.

Day	Exercise	Sets	Reps
1	Jump squats	4	10-12
2	Pike push-ups	4	10-12
3	Bulgarian split squats	4	10-12 per leg
4	Chin-ups (assisted or unassisted)	4	8-10
5	Side plank (with hip dips)	4	30 seconds per side
6	Single-leg glute bridges	4	10-12 per leg
7	Burpees (with push-up)	4	8-10

WEEK TRAINING 3 (ANOTHER 15% INCREASE IN DIFFICULTY)

Start with a light jog for 6 minutes to warm up.

Run Gasers (4X50 yard sprints) Max Speed

After the last sprint, slow down to a light jog or walk for 2 minute to cool down.

Day	Exercise	Sets	Reps
1	Pistol squats	4	8-10 per leg
2	Handstand push-ups	4	8-10
3	Plyometric lunges	4	10-12 per leg
4	Pull-ups (with knees raised or with towel)	4	8-10
5	Plank (with shoulder taps)	4	30 seconds
6	Single-leg hip thrusts	4	10-12 per leg
7	Burpees (with jump over an object)	4	8-10

MUSCLE GROUP FOCUS WORKOUT

DAY ONE

UPPER BODY WITH POWERSUIT

Exercise	Sets x Reps
Push-ups	4 x 15
Dips	4 x 15
Wide-grip Pull-ups	4 x 15
Diamond Push-ups	4 x 15
Pike Push-ups	4 x 15

DAY TWO

RUNNING WITH POWERSUIT

Exercise	Sets	Reps	Distance
Warm-up (Dynamic stretching)	1	N/A	N/A
Sprint 200m	10	N/A	2000m
Walking recovery	N/A	N/A	400m
Sprint 100m	10	N/A	1000m
Walking recovery	N/A	N/A	400m
Sprint 50m	10	N/A	500m
Walking recovery	N/A	N/A	200m
Cool-down (Static stretching)	1	N/A	N/A

DAY THREE

LOWER BODY WITH POWERSUIT

Exercise	Sets x Reps
Squats	4 x 15
Lunges	4 x 15
Calf Raises	4 x 15
Jump Squats	4 x 15
Single-leg Deadlifts	4 x 15

DAY FOUR

RUNNING DAY WITH POWERSUIT

Exercise	Sets	Reps	Distance
Warm-up (Dynamic stretching)	1	N/A	N/A
Sprint 400m	5	N/A	2000m
Jog 400m	5	N/A	2000m
Sprint 200m	5	N/A	1000m
Jog 200m	5	N/A	1000m
Sprint 100m	5	N/A	500m
Jog 100m	5	N/A	500m
Cool-down (Static stretching)	1	N/A	N/A

DAY FIVE

CORE WITH POWERSUIT

Exercise	Sets x Reps
Plank	4 x 15
Bicycle Crunches	4 x 15
Leg Raises	4 x 15
Russian Twists	4 x 15
Mountain Climbers	4 x 15

5 DAY VEGETARIAN DIET PLAN FOR POWERSUIT WORKOUT

DAY ONE

Breakfast: Oatmeal with almond milk, sliced banana, and chopped walnuts
Snack: Greek yogurt with mixed berries and honey
Lunch: Grilled vegetable wrap with hummus and avocado
Snack: Apple slices with almond butter
Dinner: Lentil soup with whole grain bread and mixed greens salad

DAY TWO

Breakfast: Scrambled tofu with spinach and whole grain toast
Snack: Fresh fruit salad with a dollop of Greek yogurt
Lunch: Chickpea salad with mixed greens and balsamic vinaigrette
Snack: Carrots and celery sticks with hummus
Dinner: Brown rice stir-fry with mixed vegetables and soy sauce

DAY THREE

Breakfast: Smoothie with almond milk, frozen berries, banana, and chia seeds
Snack: Greek yogurt with mixed nuts and honey
Lunch: Black bean burrito with avocado and salsa
Snack: Whole grain crackers with hummus
Dinner: Grilled portobello mushroom burger with sweet potato fries

DAY FOUR

Breakfast: Peanut butter and banana smoothie bowl with chia seeds and granola
Snack: Fresh fruit with almond butter
Lunch: Quinoa and vegetable salad with avocado and balsamic vinaigrette
Snack: Carrots and celery sticks with hummus
Dinner: Spaghetti squash with tomato sauce, chickpeas, and mixed greens salad

DAY FIVE

Breakfast: Tofu and vegetable scramble with whole grain toast
Snack: Greek yogurt with mixed nuts and honey
Lunch: Lentil soup with mixed greens salad
Snack: Apple slices with almond butter
Dinner: Grilled vegetable kabobs with quinoa pilaf

DAY SIX

Breakfast: Smoothie with almond milk, frozen berries, banana, and chia seeds
Snack: Fresh fruit salad with a dollop of Greek yogurt
Lunch: Chickpea and vegetable stir-fry with brown rice
Snack: Whole grain crackers with hummus
Dinner: Vegetarian chili with whole grain bread and mixed greens salad

DAY SEVEN

Breakfast: Oatmeal with almond milk, sliced banana, and chopped walnuts
Snack: Fresh fruit with almond butter
Lunch: Grilled vegetable wrap with hummus and avocado
Snack: Carrots and celery sticks with hummus
Dinner: Stuffed bell peppers with quinoa, black beans, and mixed greens salad

INSTINXTREME