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.
circuit 1: Complete 3 rounds.
180 degree squat jumps. Complete 10 reps.
modification: squat jumps.
Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Jump up, spinning to the left 180 degrees (halfway around), keeping your hands at your chest to maintain a tight core. Land softly in a deep squat facing the opposite direction. Repeat, but reverse directions so you jump spinning to the right and go back the way you came to avoid getting dizzy. This completes one rep.
Wall balls. Complete 12-15 reps.
at-home 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.
Fast feet. perform for 30 seconds.
Stand with feet at a shoulder-width position, bend at your knees and hinge at your hips into a squat position and maintain a neutral spine. Lift your heels off the ground and quickly shift your weight from toe to toe as quickly as you can.
circuit 2: Complete 3 rounds.
Pulsing curtsy lunges. complete 8-12 reps, left-right.
Start from a standing position with your feet hip-width apart, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Keep both hips and feet facing forward. Make sure your front knee is aligned with your front ankle. Lift up slightly and pulse. Drive your weight through your front heel to engage your glutes. Return to the starting position and repeat on the opposite leg.
frog press. Complete 8-12 reps.
at-home alternative: sumo squat.
Sit on the seat, and place your feet on the footplate and touch your heels together, turning your toes out at a 45 degree angle in a frog-like position. Your ankles should be even with your knees. 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.
Calf raises on leg press. complete 20 reps.
at-home alternative: standing calf raises with dumbbells.
Holding dumbbells in both hands with palms facing your body and feet positioned hip-width apart, elevate your heels into tiptoe position and return back to a flat foot position on the floor. Repeat.
circuit 3: complete 3-4 rounds.
face pulls. complete 12-15 reps.
at-home alternative: bent over rows.
Place the cable pulley at a high position with rope or dual handles attached. Stand in front of the cable pulley, bracing your core. Pull the rope or handles directly towards your face, separating your hands as you do so and bringing your elbows past your head. Keep your upper arms parallel to the ground. Return to your starting position and repeat.
Plank jacks on med ball. complete 20 reps.
modification: palms on floor.
Begin in plank position, with your hands positioned firmly on a medicine ball, your body in one straight line, and your feet together. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your glutes rise toward the ceiling.
Pushups. complete 8-12 reps.
modification: drop to knees.
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. Lower your body toward the floor, keeping your head aligned with your spine, with your elbows flaring outward until your chest or chin touches the floor. To modify, drop to your knees.
circuit 4: complete 3-4 rounds.
Reverse lunge to bicep curl. complete 6-10 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.
Kettlebell swings. Complete 12-15 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.
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.
bonus round: complete 3-4 rounds with 15 seconds rest between exercises.
jumping squat to lunge
jumping squat to lunge. complete 30 seconds.
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.
deadball slams. complete 30 seconds.
at-home alternative: dumbbell squat to 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.