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
Squat jumps (3×10) Â
Push-ups (3×10)Â
Lunges (3×10 per leg)Â
High knees (3×30 sec)Â
Burpees (3×10)Â
Deadlifts (3×10)Â
Plank (3×30 sec)
Sumo squats (3×10)Â
Dumbbell bench press (3×10)Â
Dumbbell rows (3×10 per arm)Â
Mountain climbers (3×30 sec)Â
Shoulder press (3×10)Â
Russian twists (3×10 per side)Â
Leg raises (3×10)
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)
Jump lunges (3×10) per leg),Â
Pull-ups (3×10)Â
Calf raises (3×15) Bicycle crunches (3×30 sec), Â
Hammer curls (3×10 per arm), Standing oblique crunches (3×10 per side), Â
Superman holds (3×30 sec)
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)
Box step-ups (4×10 per leg), Â
Incline dumbbell press (4×10), Â
Renegade rows (4×10 per arm), Â
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)
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.  Â
Run 2 Gasers (4X50 yard sprints) Max SpeedÂ
After the last sprint, slow down to a light jog or walk for 2 minute to cool down.Â
Day | Exercise | Sets | Reps |
1 | Bodyweight squats | 3 | 10-12 |
2 | Push-ups | 3 | 10-12 |
3 | Lunges | 3 | 10-12 per leg |
4Â | Pull-ups (assisted or unassisted)Â | 3Â | 8-10Â |
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.  Â
Run 4 Gasers (4X50 yard sprints) Max SpeedÂ
After the last sprint, slow down to a light jog or walk for 2 minute to cool down.Â
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 |
4Â | Chin-ups (assisted or unassisted)Â | 4Â | 8-10Â |
5 | Side plank (with hip dips) | 4 | 30 seconds per side |
6 | Single-leg glute bridges | 4 | 10-12 per leg |
7Â | Burpees (with push-up)Â | 4Â | 8-10Â |
WEEK TRAINING 3 (ANOTHER 15% INCREASE IN DIFFICULTY)
Start with a light jog for 6 minutes to warm up.  Â
Run Gasers (4X50 yard sprints) Max SpeedÂ
After the last sprint, slow down to a light jog or walk for 2 minute to cool down.Â
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 |
4Â | Pull-ups (with knees raised or with towel)Â | 4Â | 8-10Â |
5 | Plank (with shoulder taps) | 4 | 30 seconds |
6 | Single-leg hip thrusts | 4 | 10-12 per leg |
7Â | Burpees (with jump over an object)Â | 4Â | 8-10Â |
MUSCLE GROUP FOCUS WORKOUT
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 |
RUNNING WITH POWERSUIT
Exercise | Sets | Reps | Distance |
Warm-up (Dynamic stretching)Â | 1Â | N/AÂ | N/AÂ |
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)Â | 1Â | N/AÂ | N/AÂ |
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 |
RUNNING DAY WITH POWERSUIT
Exercise | Sets | Reps | Distance |
Warm-up (Dynamic stretching)Â | 1Â | N/AÂ | N/AÂ |
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)Â | 1Â | N/AÂ | N/AÂ |
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
- 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
Â
- 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
Â
- 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
- 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
- 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
- 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
- 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