day five: full body
Allow 60-90 seconds rest between circuits. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed.
NOTE: For Every Minute on the Minute Rounds (EMOM), you will need a timer. EMOM is when you complete the set number of reps for each exercise within one minute. If you finish before the minute is up, you get to rest until the next minute starts. To add an extra challenge, plank during your rest period.
circuit 1: Complete 4-6 rounds, emom.
Sumo squat to row. Complete 8-12 reps.
With a dumbbell or kettlebell in both hands with the weight positioned in front of you, stand with feet wide and toes point out. Lower yourself down by bending your knees making sure your knees don't go over your toes. Raise yourself back up by straightening your legs while raising your hands toward your chin hinging at your elbows stopping when elbows reach shoulder height. Lower weight and repeat. Maintain a neutral position with your wrists.
Kettlebell swings. Complete 8-12 reps.
Stand with feet shoulder-width apart and knees slightly bent holding a kettlebell with both hands in a palms-down grip. Pull the kettlebell back between the legs. Quickly push the hips forward and pull the knees back to generate the forward momentum to swing the kettlebell forward and up in front of the body. The strength to move the weight should come from the legs and hips, NOT the shoulders. The explosive extension of the hips should propel the kettlebell up to chest or shoulder height. As the kettlebell reaches the top of the move, brace the abdominal muscles and contract the arm and shoulder muscles to create a brief pause before pulling the kettlebell back down between the legs for the next repetition.
circuit 2: Complete 3-4 rounds.
Walking lunges. Complete 8-12 reps, left-right.
Stand upright, feet together, grasp a dumbbell in each hand with palms facing your body and dumbbells hanging directly below your shoulders. Take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle. Press your right heel into the ground, driving your weight through your heel to engage your glutes and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side.
Running mans. Complete 8-12 reps, left-right.
Step back into a lunge position, and then propel yourself upward as you bring your back leg up toward your chest and hop on one single leg, landing back into a lunge position. Maintain a tight core, and swing your arms in a bent position, with the opposite arm and opposite leg swinging forward to help maintain your balance.
Pulsing squats. complete 12-15 reps.
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Holding a dumbbell in each hand, position them at your shoulders resting the dumbbells on your shoulders. If using a barbell, place your shoulders underneath the bar, and in a split stance lift the bar off the squat rack and move away from the rack. Brace your core and stand with feet slightly wider than shoulder width apart. Hinge back at your hips, driving your weight through your heels and maintaining a neutral spine. Keep your head in line with your spine. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Pulse up and down in this position for the set number of reps. Keep your body tight, and push through your heels to bring yourself back to the starting position, exhaling as you come up.
circuit 3: complete 3 rounds.
Lateral front to side raises. complete 8-12 reps.
Stand with feet hip width apart or in a split stance, holding dumbbells in both hands with palms facing your body. Keep your core tight and pull your shoulders down and back. Exhale and raise the dumbbell in one hand out to your side, and raise the dumbbell in the other hand in front of your body. Your elbows and upper arms should rise together. Raise both arms to be level to your shoulders. Lower back to starting position.
Tricep dips. complete 12-15 reps.
Position your hands shoulder-width apart behind your torso on a stable bench or chair. You can also do this on the floor with your knees bent and feet positioned directly behind your knees. Shift your glutes off the bench with your legs extended in front of you. You can bend your knees to lighten the weight. Bend at your elbows and lower yourself toward the ground, keeping your body close to the bench, until your elbows are positioned at 90 degrees. Once you reach the bottom of the movement, press down into the bench and elevate yourself back to the starting position.
Pop out pushups. complete 5-7 reps.
Begin in a plank position with your feet behind you and your palms on the ground, shoulder width apart with fingers facing forward. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Simultaneously lift your hands and feet off the ground moving your hands and feet a few inches further from your body as you lower your body to the ground in a pushup position. Lower yourself toward the ground. Do not allow your hips to sag. Simultaneously lift your hands and feet off the ground as you press upward through your arms to come back to starting position. Repeat.
circuit 4: complete 3-4 rounds.
half burpee. complete 10 reps.
Start in the high plank position with your hands under your shoulders and your feet behind you about shoulder-width apart. Then jump both feet up and outside your hands so your in a squat position. For an added challenge, lift your hands off the ground simultaneously when you jump your feet forward. Maintain a tight core and neutral spine throughout the movement.
Jumping jacks with overhead press
Jumping jacks with overhead press. Complete 20 reps.
Stand with your feet under your hips. Grasp a dumbbell with both hands with your elbows bent and hands at chest height. Jump your feet out into a wide angle as you press the dumbbell overhead, extending your arms and keeping them above your shoulders. Bring your feet back together as you lower the weight. Repeat.
deadball slams. complete 10 reps.
Stand with your feet hip-width apart and holding a medicine ball in both hands directly in front of your chest; grasp the ball with your hands in a neutral position (palms facing each other), and elbows fully flexed (bent) and facing down towards the floor. Begin your downward phase by first shifting your hips backwards then slowly moving downwards to create a hinge-like movement at your knees. Continue to lower yourself until your feel your heels about to lift off the floor. Pull your shoulders down and back and engage your core. Maintain a flat back by bending forward at the hips. Reach the medicine ball upwards above your head while simultaneously straightening your legs and rolling up on the balls of your toes. Explosively bring the ball down to throw it directly downwards into the floor while dropping your weight back into your hips. As you throw the ball down, make sure you are maintaining the abdominal bracing and hinge from the hips to maintain spinal stability.