🔥 why power pride

“The core is where power begins.” Before the parades and glitter, there was resistance.

Before celebration came courage. On June 28, 1969, trans women of color, drag queens, and queer outcasts lit the first flame of what would become a global movement.

Today, and each day we work our core with Power Pride we move to remember their bravery — and to ignite our own.

💬 “You don’t need permission to shine. You just need a spark.”

🛠 What You’ll Need

• Pair of dumbbells (5, 8, or 10 lbs)

• Weighted ball (8–10 lbs; 15–20 lbs for more advanced)

• Mat or comfortable surface for floor exercises

⚙️ THE WORKOUT

• Complete 3-5 rounds of the following sequence of Supersets, when you’re on your final round, move on to the FINISHER

  • Feel free to choose your number of rounds based on your fitness level and the time you have. 💡 Listen to your body. Move with intention. Challenge yourself—and light the spark.

  • Demonstration videos, along with cues and modifications can be found below.

• Superset A

  • A1: Dumbbell Full Ups – 10–12 reps

  • A2: Dumbbell Bicycle Legs – 20 total reps (×2)

• Superset B

  • B1: Reverse Crunch with Weighted Ball – 10–12 reps

  • B2: Reverse Roll Down with Weighted Ball Between Knees – 10–12 reps

• Superset C

  • C1: Dumbbell Sit-Up with Rotation – 10–12 reps

  • C2: Side Plank with Rotation – 10 reps per side (×2)

• Superset D

  • D1: Russian Twist with Weighted Ball – 20 total taps

  • D2: Jackknife with Weighted Ball – 10–12 reps (×2)

• Superset E

  • E1: Weighted Flutter Kicks – 20 kicks

  • E2: Single-Leg Pulse Push – 10+ reps per leg

• Repeat 3x-5x

• FINISHER

  • Shifting Plank → Plank Jacks → Static Hold; 30 seconds each | 1–2 rounds

🎶 Want Music

If you click here you’ll have some jams playing in the background, provided you leave the tab open, and you’ll be able to head directly into the first exercise. Otherwise, feel free to put on your own playlist and let’s get moving…