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.
renegade row. add a pushup for an added challenge. complete 5 reps.
Hold one dumbbell in each hand, place the dumbbells on the floor with one hand directly under each shoulder and the legs straight out behind about shoulder-width apart in a plank position. Press your feet into the ground and pull the right hand up to bring weight the chest. Keep the elbow close to the rib cage. Slowly lower the weight to the floor before pulling the left hand up toward the side of the trunk. Add a pushup for an added challenge after completing the exercise on each side.
plank jacks on med ball. complete 20 reps.
modification: perform from a plank position on elbows or with 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.
single arm seated shoulder press
single arm seated shoulder press. complete 10-12 reps, l-r.
Grasp one dumbbell in your hand and sit with your back against a back rest so that your head, shoulders and butt make contact with the bench. Place your feet firmly on the floor. Stiffen your torso by contracting your abdominal muscles. Lift the dumbbell to your shoulder level with a closed, forward facing grip, with the dumbbell at shoulder-width or slightly wider and wrist in a neutral position. Keeping the back straight and tall and press the dumbbells directly overhead. Slowly return the weight to the shoulder and repeat.
circuit 2: Complete 3 rounds.
pop out pushup. Complete 5 reps.
modification: perform a regular pushup. drop to knees if needed.
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.
bent over reverse row. Complete 12-15 reps, l-r.
Holding a dumbbell in each hand or a barbell with palms facing away from your body, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The barbell or dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. Now, while keeping the torso stationary, breathe out and lift the dumbbells or barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Then inhale and slowly lower the dumbbells or barbell back to the starting position. Repeat for the recommended amount of repetitions.
weighted obliques. complete 15-20 reps, l-r.
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.
circuit 3: complete 3 rounds.
pistol squats. complete 8-12 reps, 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.
180 degree squat jumps. complete 10-12 reps.
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.
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.
circuit 4: timed circuit 30/10s. complete 3 rounds.
Complete 30 seconds of the exercise and 10 seconds rest.
reverse lunges. alternate legs.
Stand with feet shoulder width apart with your core tight. Hold a dumbbell in each hand, letting them hang directly below your shoulders with your palms facing your body. Step back with your left foot and bend at your knee and position your left knee directly underneath your hip. Your right foot should be positioned directly underneath your knee, driving your weight through your front heel to engage your glutes. Step back to your starting position and repeat on the opposite leg.
banded squat walks.
Place a band around your quads. Squat down hinging at your hips into a squat position with your legs parallel to the ground. Begin walking and maintain this low position (time under tension is key for this movement), driving your weight through your heels with each step. Repeat the set number of reps.
double pulse 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. Slightly lift up again and pulse back down to the lowered position. 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.
challenger: timed circuit 30/10s. complete 3 rounds.
Complete 30 seconds of the exercise and 10 seconds rest.
deadball slams.
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.
spider crunches.
To get started, get into the same position as you would to do push-ups – lying down and supporting your weight with your hands. Lift your right foot and bring your knee toward your right elbow, crunching at your side and replace your foot back on the ground. Repeat on the left side.
mountain climbers with 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.