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.
for an added challenge, complete 5-6 minutes of high-intensity cardio of your choice and/or the bonus round at the end of the workout.
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, add a plank with shoulder taps during your rest period.
circuit 1: Complete 4-6 rounds, emom.
Kettlebell swings. Complete 12 reps.
at-home alternative: use dumbbell.
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.
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.
circuit 2: Complete 4-6 rounds, emom.
deadball slams. Complete 8-10 reps.
at-home alternative: squat to dumbbell press.
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.
pulsing squats. Complete 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.
squat jumps. complete 5 reps.
Modification: Squats.
Stand with your feet shoulder-width apart. Start by doing a regular squat, driving your weight through your heels and then engage your core and jump up explosively. When you land, lower your body back into the squat position with your legs parallel to the floor and repeat.
circuit 3: complete 3 rounds.
Bear crawl shoulder taps. complete 20 reps, left-right.
Start in a plank position with the hands shoulder-width apart and your knees positioned directly underneath your hips, hovering over the floor. Maintain this position and lift your right hand off the floor and tap your left shoulder, and return to the starting position. Repeat with your left hand and perform the specified number of reps.
walking plank to pushup. complete 5 walks + 1 pushup x 2, left-right.
Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind with an exercise band around your wrists. Squeeze the thigh and glute muscles to keep body and legs in a straight line. Maintain a neutral spine position from your head to your tailbone. Walk your hands and feet to the right while maintaining a tight core and perform one pushup. Repeat on the other side.
Shoulder press. complete 8-12 reps.
Grip two dumbbells with hands about shoulder-width apart and the palms facing away from your body, lift the dumbbells to your shoulder level with a closed, forward facing grip, with the dumbbells at shoulder-width or slightly wider and wrists in a neutral position. Keeping the back straight and tall and press the dumbbells directly overhead. Slowly return the weight to the shoulders and repeat.
circuit 4: complete 3-4 rounds.
sumo squat to sumo deadlift. complete 8-12 reps.
Stand with feet wider than shoulder-width apart, toes turned out at about 45 degrees. Hold a dumbbell at one end with both hands in front of your body. Brace your core and stand with feet slightly wider than shoulder width apart with toes turned out at about 45 degrees. Inhale to sit hips back and lower into a squat, keeping core engaged and back neutral. Pause at the bottom, when hips are in line with knees or when form starts to break. Shins should be vertical and knees should be tracking over (but past) toes. Exhale to press into heels and outer edge of foot to stand. Next, perform a sumo deadlift with your feet in the same position, slight bend in your knees, hinging at your hips and leaning with your torso forward. There should be a slight arch in your back as you move forward. Drive weight through your heels and return to a standing position squeezing your glutes. Repeat.
jumping squat to lunge. Complete 6-10 reps.
modification: Omit jump.
Begin with feet shoulder width apart and jump into a lunge position, then explode into the air, switching your feet as you jump and landing in a squat position. Repeat this on the opposite leg. This is one rep. Repeat for the set number of reps. To modify, simple step back into a lunge position and then step out into a squat position, omitting the jump.
leg press. complete 8-12 reps.
at-home alternative: squats.
Sit on the seat, and place your feet hips-width apart on the footplate keeping your ankles even with your knees and your knees aligned with your second and third toes. Once your feet are in place, press the footplate with both feet extending your legs but not locking your knees. With your feet still on the footplate, bend your knees, letting the footplate come toward your body without touching the weight stack to the weights that aren’t engaged. Repeat.
bonus round: complete 3-5 rounds.
wall balls. Complete 15-20.
at-home alternative: squat to press.
Stand in front of a wall holding your med ball with both hands in front of your chest. Squat down low with your hips below your knees. As you straighten your legs, throw the ball up to a specific spot on the wall or a target, about eight to 10 feet from the floor. You want to use the power of your lower body to propel the ball up, coming onto the balls of your feet. Keep your arms extended, ready to catch the ball after it bounces off the wall and sink back into a squat position as you catch the ball, driving your weight through your heels. This counts as one rep.
lunge to bicep curl. complete 8-12, left-right.
Begin with your feet together, holding dumbbells at your sides with grip facing your body. Step your right foot back into a deep lunge with weights hanging beneath your shoulders. Make sure your left knee is directly over your ankle, and bend your right knee so it almost touches the floor. Focus on your left glute as you step your right foot forward to return to the starting position and bend at your elbows performing a bicep curl as you stand. Lower the weights back to your sides and repeat.