I’m Caroline Pearce and I’m excited to bring you my New Year IGNITE workout series with Power Plate. This series is designed to bring you fun, effective workouts to start your year the right way. It’s a 6 week program whereby you’ll complete 4 different workouts per week. They are a mix of strength, fat burning and recovery sessions that include both full body or a single body part focus. I’ve even included a fighting fit workout to give you an outlet for any frustrations you might have! You’ll need your Power Plate MOVE, Roller and weighted ball. Let’s ignite a fit and healthy New Year together.
Week 1 Workout Program:
Workout #1: Quick HIIT
•Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 12 Minutes
Workout #2: Glute Gains
• Equipment Needed: MOVE
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
• Time: 20 Minutes
Workout #3: Strong Arms
•Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 15 Minutes
Workout #4: Stretch and Roll Recovery
• Equipment Needed: MOVE, Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 15 Minutes
Week 2 Workout Program:
Workout #1: Fighting Fit
•Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 12 Minutes
Workout #2: Core Concepts
• Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 15 Minutes
Workout #3: Total Body Strength
•Equipment Needed: MOVE, Slam Ball + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 20 Minutes
Workout #4: Stretch and Roll Recovery
• Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 15 Minutes
Week 3 Workout Program:
Workout #1: Strong Arms
•Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 15 Minutes
Workout #2: Fighting Fit
• Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 12 Minutes
Workout #3: Glute Gains
•Equipment Needed: MOVE
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 20 Minutes
Workout #4: Stretch and Roll
• Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 15 Minutes
Week 4 Workout Program:
Workout #1: Total Body Strength
•Equipment Needed: MOVE, Slam Ball + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 20 Minutes
Workout #2: Fighting Fit
• Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 12 Minutes
Workout #3: Core Concepts
•Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 15 Minutes
Workout #4: Stretch and Roll
• Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 15 Minutes
Week 5 Workout Program:
Workout #1: Glute Gains
•Equipment Needed: MOVE
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 20 Minutes
Workout #2: Strong Arms
• Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 15 Minutes
Workout #3: Quick HIIT
•Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 12 Minutes
Workout #4: Core Concepts
• Equipment Needed: MOVE + Slam Ball
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 15 Minutes
Week 6 Workout Program:
Workout #1: Fighting Fit
•Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 12 Minutes
Workout #2: Total Body Strength
• Equipment Needed: MOVE, Slam Ball + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 20 Minutes
Workout #3 Quick HIIT
•Equipment Needed: MOVE + Roller
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 12 Minutes
Workout #4 Glute Gains
• Equipment Needed: MOVE
•Settings: 30-35Hz, Low (1-2 Lights on the MOVE)
•Time: 20 Minutes
Workout Descriptions
Total Body Strength:
This classic total body strength workout will target your lower body, core and upper body within each circuit. We’ll be using the BALL for added weight and the goal is to strengthen and sculpt your entire body. Three circuits of 3 exercises, each repeated twice through. Plus an all important warm up and cool down. So have your roller nearby to help with that.
Quick HIIT:
This workout is a quick HIIT to get your heart rate elevated and burn some serious calories in a short period of time. Just 10 exercises, 30 seconds per exercise, plus warm up and cool down to maximize results and recovery. Modifications are provided to reduce impact. You just need your MOVE and Roller. Lets HIIT IT!
Core Concepts:
This core concept routine is designed to strengthen and improve your core stability and posture. We’ll be using the weighted ball to assist several exercises. Make sure to focus on your form and breathing throughout. We have 2 circuits of 3 exercises, repeated twice through, followed by 2 core finishers.
Fighting Fit:
This workout is the perfect excuse to let out any frustrations by punching and kicking your problems away whilst getting super fit! Using your MOVE we’ll perform fight style strength and cardio combinations for your total body. Just 10 exercises straight through plus a warm up and cool down.
Glute Gains:
Fun fact - the glutes are the largest muscles in the body and as such strengthening them elicits the biggest calorie burn of all! They’re also the powerhouse of all movements. With that said, we’ll be focusing on the glutes, or butt muscles, in this workout. Three circuits of 3 exercises repeated twice through topped and tailed by a movement prep and recovery.
Strong Arms:
This workout focuses on your upper body, with bodyweight exercises to strengthen and tone your arms, shoulders and back. Carefully paired superset exercises ensure muscle balance and posture are improved whilst your overall strength increases. We’ll do 3 supersets twice through followed by 2 fast paced finishers! Let’s prep with some static and dynamic stretches first and have your roller nearby for the post workout recovery.
Stretch and Roll Recovery:
This recovery session is all about relaxing your muscles and their surrounding tissues with stretch and massage exercises on PP. We’ll also be using your Power Plate Vibration roller for a number of exercises to achieve what we call myofacial release. This will ease any tightness and tension in the muscles whilst boosting blood flow and lymph flow to help you recover faster. For each power plate vibration roller exercise select the vibration intensity between 1 to 4 that feels comfortable or tolerable. Some discomfort is usual when the muscles are particularly tight. Remember only roll over the fleshy part of the muscles, not the bone or joints and let pain be your guide. You’ll feel great afterwards!
Favorite Healthy Recipes From Our Master Trainers
Healthy Tips
Meet Your Trainer
Caroline Pearce is a former International athlete for Great Britain, competing in both heptathlon and bobsled at European and World level. She has a Masters Degree in Physiology and Nutrition and Undergraduate Degree in Sport Science. Caroline has been a Master Trainer for Power Plate for 20 years, teaching the principles of vibration training to coaches, medics, and clients globally. She helps millions of people to get fit from the comfort of their own home with her app-based workouts. She is also a sports television presenter and sought-after event speaker.
