The current July 13th release of Group Power has been out awhile so I thought I would give you a quick review and update on the weights I have been using. The last three weeks my instructor has been switches out 2 or 3 of the tracks with older releases just for some variety, but we have mostly been staying with the current release. The theme of this release is “Keep Calm and Power On”. They are promoting the fact that exercise releases endorphins that keep you stress-free and happy. The release features tons of body weight and plate work which is a nice switch up from the focus of the barbell.
Here is a quick run down of the tracks and the weights I have been using. I believe the bar is 5lbs so I added that into the plates I add to each side to get the total.
Warm-Up: Some Nights (by: Fun) // Weight Factor: Normal // My Weight: 30lbs
+ I like the warm-up, it’s simple and effective using the barbell then your body weight for push-ups and alternating side lunges and squats.
Legs: 50 Ways To Say Goodbye (by: Train) // Weight Factor: Normal // My Weight: 60lbs (DB: 16lbs)
+ Another great killer leg track. They always come up with a good one. At the end of bar work the weight comes off your back for some DB or plate squats to finish.
Chest: It’s A Biz (Ain’t Nobody) (by: Scooter) // Weight Factor: Normal // My Weight: 35lbs
+ This is crazy! You start with a round of chest presses then move to your mat for some killer push-up combos. Then you repeat, repeat, repeat! Check out the beginning of the release trailer for a peak at the chest track! , here!
Back and Legs: The Rhythm Of The Night (by: Corona) // Weight Factor: Normal/Increase // My Weight: 30lbs/35lbs
+ I loved this back and legs! It wasn’t so boring and repetitive like the last release. You start with the BB with dead-lifts, rows, and overheads, but then for the last round you quickly increase the weight on you bar and use the step for single arm BB rows! I love those, so fun!
Triceps: One More Night (Maroon 5) // Weight Factor: N/A // My Weight: N/A (Plates: 15lbs)
+ This is actually one of my favorite triceps now! I hate when we do BB work for triceps, since it huts my wrists to much. But here we superset twice with OH plate extensions and dips on the step. Then we more to a round of tricep push-ups on the mat. Simple and effective!
Biceps: Boom (by: P.O.D.) // Weight Factor: Normal // My Weight: 25lbs (Biceps are always my lowest track :/ I dislike them.)
+ Biceps kill me every time. This track has only one break after 3 hard rounds. The rounds consist of curls, half-ways, and drags. But o, the patterns kill. I wish I could get my bicep endurance and strength stronger. I have been working with heavier weight at home for biceps but it still doesn’t seem enough to master these Group Power releases. Well, at least I know I am working!
More Legs: Where Have You Been (by: Rihanna) // Weight Factor: N/A // My Weight: N/A (DBs: 16lbs)
+ They finally brought in single leg dead-lifts! Yay! You start out with those on one side then more to their favorite more the crouch lunge (I find these weird…you can see them also performed in the trailer). Then you switch and do the other side. Then dynamic squats with leg lifts and finally squat pulses with a heel raise that progresses to a jump! Fun and gets your heart rate up!
Shoulders: Hava Nagila (by: DJ Kee) // Weight Factor: Normal // My Weight: 25lbs (DBs: 16lbs)
+ I love shoulders but this track is a little strange. You start sitting on the bench and do straight arm extensions with DB or plates reaching behind you. Then you do the same movement but go wide to narrow. I feel these working my upper-back more than my shoulders. Then you do the beloved Arnold Press standing up and then you move to the BB for upright rows and then a killer load of over-heads! This track feels short but I do feel the burn and struggled with those last OHs!
Core: Settle Down (by: No Doubt) // Weight Factor: N/A // My Weight: N/A
+ This core tack is all on performed lying on the step. You do tons of leg extensions and then quick pulses, then the infamous V-Up. I love V-Ups don’t get me wrong but on the step…I do not feel safe. My spine sticks out more than others so when I go to roll-up and never want to go all the way up with my legs …otherwise I will fall of the side and kill myself. Haha! The track also has some normal roll-ups with your feet on the floor, some more pulses and with arms extended, bridges (kinda funky on the step) and then some reverse curls/extensions. I never really like Power’s core tracks… they need some work.
Stretch: She Talks To Angels (by: The Black Crowes) // Weight Factor: N/A // My Weight: N/A
+ My class always gets a late start since the Group Kick class before us always runs over, plus all BTS stretch tracks and pretty repetitive boring. So we usually do some moves form the track, but then do some other basic essential stretches to loosen up before me head off. We never follow the whole song and usually cut it short due to time. (Not a problem for me since I stretch everyday at home).
So there you have it. A quick run through on the current release. I can’t wait for the next one! I always love doing a release for the first time since you have no idea what to expect or how you will feel after words.
So tell me:
If you do Group Power, do you like this release? Whats you favorite track? I actually do like this release for the most part. It is definitely different from the last one in April. My favorite track would have to be a 3-way tie between back and legs, more legs, and triceps!
Do you increase you weights often or tend to stick with your weight factor throughout the releases? I have been using these weight factors for a while, but I don;t think I could increase in anything right now.
Have a great Tuesday everyone, see you back here tomorrow for some new amazing and delicious recipes!
P.S. Has anyone been to The GFAF Expo before? They are holding on here in Jersey on September 7th and 8th and I decided to check it out! Let me know if you have ever been or if you are going!