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Workout week 2
Short on time and don't want to live in the gym? this workout is designed for busy professionals to maximise strength, burn over 500 calories, and stay motivated with workouts updated every week.
Lower body
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1.Goblet Squats | 3 | 12 | Add 1.25kg-5kg to the bar |
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 2.Deadlift | 4 | 6 | Add 1.25kg-5kg to the bar |
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 3.Weighted walking lunges | 3 | 8/side | Grab a dumbbell that's 1-2kg heavier |
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 4.Kettlebell swings | 3 | 10 | Start light, you should be able to complete all sets and reps |
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 5.Ab crunch machine | 3 | 12 | Go up 2-5kg |
Upper body
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Dumbbell bench press | 4 | 6 | Grab a dumbbell 1-2kg heavier |
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Lat pull-downs | 3 | 12 | Start light, you should be able to complete all sets and reps |
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Laterl raises | 3 | 12 | If u can go up 1-2kg |
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Tricep push-downs | 3 | 15 | Go up 2-5kg |
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Side bends | 3 | 8/side | Grab a dumbbell 2-5kg heavier |
Recipe of the week:
Fat-Free Yogurt and Oat Bowl
Serves: 2
INGREDIENTS:
- Fat-free skyr – 300g
- Oats – 80g
- Optional berries – 50g
Directions:
- Mix oats into skyr.
- Add berries on top.
- Eat chilled.
Nutrition facts (per serving):
- Calories: 240kcal
- Protein: 20g
- Fat: 2g
- Carbs: 27.5g
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