Your Tower of Power for Ultimate Strength

Power Tower Squat

Your Quick Workout Guide

Today, we’re diving into an amazing and super short workout that you can do anytime, anywhere. Whether you have a full setup like the Allegro Tower of Power or just a couple of hooks, springs, and a bar, you can create a workout environment that suits your needs. One of my friends even DIY-ed their setup, but for those who aren’t handy, you can easily purchase what you need from suppliers like Balanced Body.

Scroll all the way down for your free video!

I am using the Allegro Power of Tower:

Allegro® Reformer with Tower and Mat
Allegro® Reformer with Tower and Mat

Another option is Springboard (created by my teacher and mentor, Ellie Herman)

Pilates Springboard™ Designed by master teacher Ellie Herman
Pilates Springboard™ Designed by master teacher Ellie Herman

Also, can get a simple door setup:

Tower on the Go®
Tower on the Go®

Warm-Up: The Row

Power Tower Pushup
Power Tower Pushup
  • Let’s get started with our first exercise, the row.
  • Stand tall with your shoulders down and back.
  • Make sure your weight is distributed evenly between your heels and the front of your feet.
  • This dynamic exercise will kick off our cardio and strength training workout.
  • Inhale and exhale as you row eight times.
    Wide elbows, wide collarbones
  • Knee Strength and Squats

Squat

Power Tower Squat
Power Tower Squat
  • Next, we’re moving on to a squat variation to strengthen your knees and improve flexibility—perfect for anyone who enjoys scrambling or mountain climbing.
  • Step away from the bar a little.
  • Squat down, bringing your bum back and the bar helping support you.
  • Do this for four reps, keeping your belly in and your head aligned with your pelvis.

Lunges

  • Now let’s transition into lunges. Ensure you maintain a neutral spine and keep your belly in.
  • Take your right foot back into a lunge for a count of eight.
    Switch legs and repeat.
  • We’ll then move into a more dynamic exercise, transitioning from a lunge to bringing the knee up to your chest. It’s a great way to work on both hip flexion and extension.
  • Perform this movement for four reps on each side.

Arabesque and Lat Pull

Power Tower Arabesque
Power Tower Arabesque
  • The next move is an arabesque combined with a lat pull, which focuses on spinal extension.
  • Point your right foot, lift tall, and pulse for eight counts.
    Repeat on the other side. Keep your shoulders down and your belly in.

 Incorporating Stability

  • Now, let’s introduce a stability challenge. Lean into the wind with a neutral spine.
  • Take a deep breath, and on your exhale, rise onto your toes, lifting your body up.
    Keep strong legs and ankles as you exhale down.

Classic Pushups

Power Tower Pushup
Power Tower Pushup
  • We’ll finish with classic upper body work by doing pushups.
  • Aim for eight reps with good form.
    Follow this by focusing on isolating your triceps through Chaturanga pushups.
  •  Bicep Curls

Reverse Bicep curls

Power Tower Rev Bicep Curl
Power Tower Rev Bicep Curl
  • Perform four reps, ensuring your belly is in and weight distributed evenly.

Stretch and Cool Down

Power Tower Down Dog
Power Tower Down Dog
  • Finally, it’s time to stretch. Place the bar on your hips, bend your knees, and walk out into a downward dog.
  • Enjoy the spring’s feedback and take big breaths in and out.
    Finish by walking your hands back and rising slowly, extending your arms overhead, and exhaling as you lower them.

Conclusion

And that’s it! You’ve completed a short yet effective full-body workout with Power Spring Flow. Remember, you can adjust the pace and difficulty of each exercise to match your fitness level. Enjoy these dynamic movements, and I’ll see you in the next session!

 

 

Disclosure:
1. Affiliate Relationship: We are proud to be an affiliate of Balanced Body. This means that if you make a purchase through links on our site, we may earn a small commission. It’s important to note that this comes at no additional cost to you. We only recommend products we believe in and use ourselves.
2. Personal Opinion: The content on this blog expresses the personal opinions and experiences of Anna Sheinman. While we strive to provide accurate and helpful information, please understand that this content is not intended as professional advice. For any medical concerns or before starting any new exercise regimen, we strongly encourage you to consult with your physician or a qualified healthcare provider.

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