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 or perform pulsing squats during your rest period.
circuit 1: Complete 4-6 rounds, emom.
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.
squat jumps. Complete 8-12 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.
bonus exercise for rest period: pulsing squats or plank.
circuit 2: Complete 3-4 rounds.
deadball slams. Complete 8-12 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.
side plank hip dips. Complete 8-12 reps, left-right.
Lie on your left side propped up on your left elbow and forearm, shoulders stacked over your elbow, legs stacked on top of each other. Raise your hips so that your body forms a straight line from head to heels. This is the starting position. Keeping your core braced and your glutes engaged, slowly lower your left hip toward the floor. Reverse the move, returning to side plank position. Repeat for reps, then switch sides, performing equal reps on each.
spider crunch burpee. complete 10-12 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.
bonus exercise: sprints 45-60 seconds.
circuit 3: complete 3-4 rounds.
Sumo deadlifts. complete 8-12 reps.
Stand holding a pair of medium-heavy weight dumbbells in each hand, arms at your sides, with your knees slightly bent OR standing holding a barbell directly in front of you. Keeping your arms straight and knees slightly bent, your toes turned out to roughly 45 degrees, slowly hinge at your hips, not your waist, and lower the weight(s) as far as possible without rounding your back, which should remain straight. Your head should maintain a neutral position and stay in line with your spine throughout the entire movement. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weight(s) close to, almost touching, your legs. Your range of motion should stop slightly past your knees. Drive your weight through your heels to engage your glutes. Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine! Thrust your hips at the top of the movement, but avoid leaning your torso backward.
sumo squat jumps. complete 8-12 reps.
Stand with your feet shoulder width apart and slightly turned out at a 45 degree angle, arms positioned at your chest to help maintain a tight core. Bend your knees and plié, then jump up explosively. Keep your core engaged. Land with control, lowering your body back into the squat position to complete one rep.
double pulse sumo squat. 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. 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 with toes turned out at about 45 degrees. Inhale to sit hips back and lower into a squat, keeping core engaged and back neutral. Pulse in this position for the set number of reps. 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.
bonus exercise: deadball slams. complete 10-12.
circuit 4: complete 3-4 rounds.
chest press. complete 12-15 reps.
Grasp two dumbbells and lie supine (on your back) on a flat bench with your feet firmly placed on the floor or upon a raised platform to allow you to maintain a flat or neutral (flat) spine. Pull shoulders down and back to make firm contact with the bench. Your head, shoulders, butt and feet should make contact with the bench and floor/riser throughout the exercise. Grasp each dumbbell with a closed grip with palms facing forward, thumbs wrapped around the handle. Press the dumbbells to a position level with or just below your eyes with the elbows fully extended. Maintain a neutral wrist position. Lower the dumbbells in unison and in a controlled movement towards your mid-chest, but moving slightly wider towards the armpits. Exhale and gently press upwards to full elbow extension with the dumbbells positioned at or just below the level of your eyes. Maintain your points of contact with the bench and floor/riser, avoid arching your back during the lift and maintain neutral wrist position throughout the movement.
commandos. Complete 6-10 reps.
Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind. Squeeze the thigh and glute muscles to keep body and legs in a straight line, and lower down to the elbows one elbow at a time. From this position on the elbows, press the hands into the floor one at a time to return to the push-up position.
skull crushers. complete 12-15 reps.
For this exercise, you can use a heavy dumbbell or a weighted barbell. Lie on a bench and bring the weight over the shoulders with arms fully extended. Lower your hands toward the forehead, making a 90-degree angle at the elbow without moving your elbows. Extend the arms to the starting position. Repeat this movement.