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: Complete 3 rounds.
Sumo squat to row. Complete 12-15 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.
halfway around the worlds. Complete 10-12 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 up to shoulder height. Lower your arms back down to the starting position and repeat. eat.
lateral side raises. complete 10-12.
Stand with feet hip width apart or in a split stance, holding dumbbells in both hands with palms facing your body. Keep your core tight and pull your shoulders down and back. Exhale and raise the dumbbells out to your sides. Your elbows and upper arms should rise together and be slightly ahead of your forearms and dumbbells and raise level to your shoulders. Lower back to starting position.
circuit 2: timed circuit 30/10s. complete 3 rounds.
Complete 30 seconds of the exercise and 10 seconds rest.
wall balls.
At-home alternative: Use dumbbells and perform squat to shoulder 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.
jumping lunges.
modification: pulsing lunges, L-R.
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.
pistol squats, L-R.
Stand with feet hip-width apart. Raise one foot slightly off the ground while you balance on the other. Hold your arms straight out in front of you parallel to the floor with your palms facing downward. Brace your core. Hinge at the hips to begin lowering your body toward the bench. Don't allow the heel of your balance foot to leave the ground. Your non-balance leg should be extending straight out in front of you parallel to the floor while you descend downward. At the bottom of the movement, your glute should tap the bench. One you reach the bottom, pause and then begin moving back up into standing position.
circuit 3: complete 4 rounds.
skull crushers. complete 12-15 reps, l-r.
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.
single arm bent over rows. complete 12-15 reps, l-r.
Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight. Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips. Your back should be flat and spine should be neutral, with your head aligned with your spine. Pull your shoulders down and back and maintain this position. Extend your right arm (holding the dumbbell) towards the floor without allowing your torso to rotate or shoulder to move towards the floor. Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso. Return to starting position.
pushups. complete 10-12 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: timed circuit 30/10s. complete 3 rounds.
Complete 30 seconds of the exercise and 10 seconds rest.
kettlebell swings.
at-home alternative: Use a dumbbell and cradle one side of the dumbbell in your hands.
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.
suitcase situps.
Lie flat on your back on a gym mat with arms stretched out straight behind your head. Simultaneously flex at the hips & curl the abs to raise the legs and torso off the floor. Bring the hands to meet the feet, bringing your knees into your chest. Return slowly to starting position.
scissor kicks.
Lie on your back on an exercise mat with your legs side by side and extended. Place your fingertips on your head just behind your ears to provide a little support for your head. Alternatively, to help maintain a flat back you can position your hands below your glutes. Lift your head and shoulder blades off the mat. Hover your heels a couple inches off the mat. Contract Your Core Muscles. Press your lower back firmly into the mat and slightly tuck your pelvis. Draw your belly button in toward your spine. Maintain this position throughout the exercise. Move your legs in a horizontal plane to create the scissoring action placing one over the other and repeating. Keep your legs as straight as possible. Repeat.
challenger: timed circuit 30/10s. complete 3 rounds.
Complete 30 seconds of the exercise and 10 seconds rest.
squats.
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Holding a dumbbell in each hand, position them at your shoulders resting the dumbbells on your shoulders. 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. Hinge back at your hips, driving your weight through your heels and maintaining a neutral spine. Keep your head in line with your spine. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position, exhaling as you come up.
pulsing squats.
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Holding a dumbbell in each hand, position them at your shoulders resting the dumbbells on your shoulders. 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. Hinge back at your hips, driving your weight through your heels and maintaining a neutral spine. Keep your head in line with your spine. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Pulse up and down in this position for the set number of reps. Keep your body tight, and push through your heels to bring yourself back to the starting position, exhaling as you come up.
mountain climbers.
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 to your chest. Lift your right knee off the ground, fully extending your right leg behind you, with your toes pointing towards your shins, heel up. Stiffen your abdominal muscles to stabilize your spine, then pull your shoulders down and back. Keeping your hands firmly on the ground, abs engaged and shoulder strong, simultaneously switch leg positions.