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 3-4 rounds.
mountain climber with twist. Complete 20 reps.
In a plank position, brace your core with your hands placed firmly on a medicine ball or alternatively, directly underneath your shoulders on the ground. Flex your left hip, bringing your left thigh across your chest toward your right shoulder. Keeping your hands firmly on the ground or medicine ball, abs engaged and shoulder strong, simultaneously switch leg positions, crossing your right thigh across your chest toward your left shoulder.
wall balls. Complete 12-15 reps.
alternative: dumbbell 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.
side to side bench hops. complete 15-20 reps.
Stand to one side of a bench. Grasp either side of the bench with your hands, keeping your arms strong but unlocked. Press through your heels to propel your body over the bench, holding the sides for support as you go. Land on the other side, keeping your knees soft. Repeat.
circuit 2: Complete 3-4 rounds.
Kettlebell swings. Complete 8-12 reps.
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.
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.
squat jumps. complete 12-15 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.
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.
reverse pulsing lunges. complete 8-12 reps, left-right.
Stand with feet shoulder width apart with your core tight. Hold a dumbbell in each hand, letting them hang directly below your shoulders with your palms facing your body. Step back with your left foot and bend at your knee and position your left knee directly underneath your hip. Your right foot should be positioned directly underneath your knee, driving your weight through your front heel to engage your glutes. Slightly lift yourself up, and then pulse back down to the lowered position. Continue to drive weight through your front heel to engage your glutes. Repeat all reps on the same side and then repeat.
Reverse lunge to bicep curl. complete 8-10 reps, 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.
circuit 4: complete 3-4 rounds.
spider crunch burpees. complete 10 reps.
Start with feet hip width apart, slightly bend at your knees and propel yourself upward as you jump to the ceiling. Bend your knees as you land, and drop down placing your hands on the floor in front of you and jump both feet back so that you’re now in plank position. Bring your right knee toward your elbow, crunching your right side and then position your foot back into a plank position. Repeat on the left side. Jump the feet back in toward the hands, and then explosively jump into the air, reaching your arms straight overhead.
weighted obliques. Complete 15 reps, left-right.
Stand with your feet, shoulder width apart and brace your core. Hold a dumbbell in each hand (or only one hand if you need to slightly modify), and lean your body to the right side, sliding the weight down your thigh. Don’t push past your normal range of motion as you tilt your body. Slowly return to starting position. Repeat the specified number of reps on the right side, and then perform the same on the left side.
side to side deadball slams. complete 20 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 slightly turning your body to the right and throwing the ball down onto the floor near your right foot 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. Pick the ball up and repeat, throwing the ball down on the left-side.