day five: full body
cardio warmup:
5 minutes of HIIT or 10 minutes of cardio of your choice. Here’s what I’m doing:
5 minute sprints: 45 seconds on, 15 seconds off
Allow 60-90 seconds rest between circuits. use this time to transition/set weights for your next circuit. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed. done is better than perfect!
circuit 1: timed circuit (30/10s). complete 3 rounds.
perform 30 seconds of the exercise followed by 10 seconds of rest.
jumping lunges.
modification: pulsing lunges, 15 seconds per side.
Stand with feet shoulder width apart with your core tight. Keep your hands at your chest clasped together to help maintain a tight core to maintain your balance throughout the movement. Jump your left foot behind you, bending your knee and placing it directly below your left hip while simultaneously bringing your right foot in front of you with your foot positioned directly below your knee, driving your weight through your front heel to engage your glutes. Explosively jump up into the air, switching your feet in the air and landing in the same position with the opposite foot forward. Repeat. To modify, simple step back and lunge and remove the jump.
skater jumps
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.
plank hip lifts.
Start with your feet behind you and your elbows on the ground directly underneath your shoulders, shoulder width apart. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Lift your glutes toward the ceiling, keeping your core tight and maintaining a neutral spine.
circuit 2: Complete 3 rounds.
Sumo squat to upright row. Complete 12 reps.
At-home alternative: Use dumbbells.
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.
spider crunch burpee. Complete 10 reps.
modification: remove jump.
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.
kettlebell swings. complete 15 reps.
at-home alternative: use a dumbbell.
Stand with feet shoulder-width apart and knees slightly bent holding a kettlebell with both hands in a palms-down grip or holding the top of one dumbbell, cradling it in your palms with a tight 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 3: emom round. complete 4 rounds.
EMOM means every minute on the minute you are performing the exercises listed for the set number of reps in under one minute. The time remaining in the minute is your recovery period. Repeat when the next minute starts.
plank jacks on med ball. complete 20 reps.
modification: perform from a plank position on palms or elbows.
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.
squat jumps. complete 12 reps.
modification: pulsing 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.
optional challenger: planks with leg lift until next minute starts
With your feet behind you and your palms on the ground directly underneath your shoulders, 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. Lift your right foot off the ground to hip level, squeezing your glutes. Repeat on the left side.
circuit 4: timed circuit (30/10s). complete 3 rounds.
perform 30 seconds of the exercise followed by 10 seconds of rest.
side to side jumps on bosu.
at-home alternative: skinny wide squat jumps
Begin in a squat position with one foot positioned on the center of the bosu ball. With a slight hop, shift your feet to place the opposite foot on the bosu ball, maintaining a low squat position to keep time under tension. Continue switching your feet as shown in the video.
running mans.
modification: reverse pulsing lunges, 15 seconds per side.
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.
bear crawl shoulder taps.
Start in a plank position with the hands shoulder-width apart and your knees positioned directly underneath your hips, hovering over the floor. Maintain this position and lift your right hand off the floor and tap your left shoulder, and return to the starting position. Repeat with your left hand and perform the specified number of reps.
challenger: timed circuit (30/10s). complete 3 rounds.
perform exercise for 30 seconds followed by 10 seconds of rest.
mountain climbers with a twist.
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.
knee ins.
Sitting on an exercise mat with your legs fully extended in front of you, raise your legs a few inches off the ground. Place your palms directly underneath your shoulders with fingers facing your feet or for an added challenge hold your hands out in front of you at shoulder width. Bend your knees in toward your chest and return to starting position.
side plank hip dips.
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.