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.
Lunge to bicep curl. Complete 8-10 reps.
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.
Jumping squat to lunge. Complete 6-10 reps.
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.
skater jumps. complete 8-12 reps, left-right.
Start in a small squat. Jump sideways to the left, landing on your left leg. As you jump, bring your arms out laterally, stopping at your shoulders, and as you land drop the opposite arm as your standing leg down to the ground to help maintain balance. Bring your right leg behind to your left ankle, and don't let it touch the floor. Reverse direction by jumping to the right with your right leg.
circuit 2: Complete 3 rounds.
Double Pulse Sumo Squats. 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.
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.
Kneeling hip thrusts. complete 8-12 reps.
Kneel on a gym mat holding a dumbbell with both hands in a high kneeling position. You can add a band around your quads for an added challenge. Position your feet in a triangular shape behind you. Sit back toward your feet and then thrust your hips forward, bracing your core and coming back to a starting position. Keep your glutes squeezed throughout the movement. Repeat.
circuit 3: complete 3 rounds.
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.
pushup. complete 8-12 reps.
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.
Shoulder taps. complete 20 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. Maintain a neutral spine position from your head to your tailbone. Keeping your hips facing the floor, reach one hand across to tap the opposite shoulder and then place it back on the ground. Repeat on the other side and perform the set number of reps.
circuit 4: complete 3-4 rounds.
Wood chops. complete 8-12 reps, left-right.
Attach a hand grip to a cable at one end of a cable machine frame or you can also use no attachment. Position the anchor near the bottom of the frame. Position your body so that the cable movement will be upward and across the body -- like a tree-chopping action. Position the feet comfortably apart and grasp the cable handle with both hands below your hips, near your knees. Load the machine with sufficient weight to provide light to moderate resistance. If you struggle to move the handle or if you can only move it slowly, the weight is too heavy.
weighted obliques
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 10 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.