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.
Kneeling step ups. Complete 8-10 reps.
Start in a high kneeling position on a gym mat holding a dumbbell at your chest. Step up with your right foot, then left foot to a low squat position and then step back down to a kneeling position, first with your right foot and then with your left. Repeat and switch sides halfway through.
squat jumps. Complete 10-12 reps.
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 2: Complete 3 rounds.
Banded 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.
Side to side bench hops. Complete 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.
Around the worlds. complete 8-12 reps.
Stand with feet hip-width apart, with hips straight and back tall. Grasp a dumbbell in each hand with an underhand grip (palms facing away from your body) and a slight bend at your elbows. Rotate your arms laterally (to the side) maintaining and underhand grip bringing your arms all the way up until your hands are positioned directly above your shoulders. Lower your arms back down to the starting position and repeat.
circuit 3: 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 4: complete 3-4 rounds.
Underhand chest fly. complete 8-12 reps.
Start with two pulleys set in the bottom position with handle attachments and have your palms facing forward in a split stance. Brace your core muscles. Your upper arms should be at about a 30 degree angle away from your sides. Using your upper chest to pull your arms up and in, raise the handles up and together so that they come together at shoulder level or slightly higher. The path of the cables will draw an upside-down V. You can use dumbbells as an alternative with the same range of motion.
tricep kickbacks. Complete 8-12 reps.
Hold dumbbells in both hands and keep your weight evenly distributed through the heels of both feet. Stiffen your torso by contracting your abdominal and core muscles. Lean forward, bending at your knees and keeping a neutral spine from your head to your tailbone. Pull your shoulders down and back and maintain this position throughout the exercise. Position your upper arms parallel and close to your torso. Bend your elbow to 90 degrees or at least to a point where your forearm hangs vertical to the floor. Exhale and slowly extend/straighten your elbow by contracting your triceps muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso and not raised during the movement. Avoid any arching (sagging) in your low back or any rotation in your torso. Inhale and slowly return your arm to your starting position, without changing your torso position.
deadball slams. complete 10-12 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.
bonus round: complete 3-4 rounds, emom.
goblet squat. complete 8-12 reps.
Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell or kettlebell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows pass your knees. With your weight focused in your heels, push yourself up to the starting position.
pop out pushup. complete 5 reps.
modification: pushups.
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.