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.
lunge to bicep curl. Complete 10-12 reps, l-r.
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 lunges. Complete 16-20 reps.
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.
Pulsing Squats. complete 15-20.
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.
circuit 2: timed circuit 20/10s. complete 3 rounds.
Complete 20 seconds of the exercise and 10 seconds rest.
incline pushup.
Begin in a plank position with your feet behind you and your palms planted firmly on a bench in front of you, shoulder width apart with fingers facing forward with your body in a plank position. 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 bench, 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.
half burpee.
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.
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 3: complete 3 rounds.
bent over row overhand grip. complete 10-12 reps.
Grip a barbell or dumbbells with palms down so that the wrists, elbows, and shoulders are in a straight line with wrists facing toward your body in an overhand grip. Lift the bar or dumbbells, bend forward at the hips, and keep the back straight with a slight bend in the knees. Lower the weight towards the floor until the elbows are completely straight, and keep the back flat as the weight is pulled towards the belly button. Then slowly lower the weight to the starting position and repeat.
tricep pull downs. complete 10-12 reps.
at-home alternative: tricep extensions.
Stand facing the cable machine and position the cable attachment at a height above your head. Attach the handle or rope and grasp it firmly with a full grip (thumbs clasped around the handle or rope). Position your feet hip-width apart. Brace your abdominal muscles to stabilize your spine with a natural arch in your low back. Pull shoulders back and down. Slowly press the handles/rope down to the starting position where your elbows are aligned with the mid-point of your trunk, arms positioned firmly by sides and wrists in neutral position. Gently exhale and slowly extend your elbows, pressing the handle / rope down towards the floor. Continue pressing the weight with your elbows right next to your side while maintaining a neutral position with your wrists until your elbows become fully extended, do not lock your elbows in full extension. Return to your starting position. Repeat the movement. Monitor the forward movement of your elbows as this recruits from your lats and reduces the emphasis on the triceps.
mountain climbers on med ball. complete 20 reps.
modification: perform from a plank position with palms on floor.
In a plank position, brace your core with your hands placed on a medicine ball directly underneath your shoulders. You can also modify this by placing your palms on the ground directly beneath your shoulders. 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 medicine ball, abs engaged and shoulder strong, simultaneously switch leg positions.
circuit 4: complete 3 rounds.
weighted step ups. complete 10-12 reps, l-r.
Modification: bodyweight only.
Find a stable step, bench or box that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger. Hold dumbbells in both hands hanging them directly beneath your shoulders (or omit if you need to modify). Step up with the right foot, bringing both feet completely onto the bench. To return to the starting position, and repeat the set number of reps for one leg before switching to the other.
squat jumps. Complete 15 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.
fast feet. perform for 30 seconds. add a band around quads for challenge.
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.
challenger: timed circuit 30/10s. complete 3 rounds.
Complete 30 seconds of the exercise and 10 seconds rest.
sprints.
modification: high knees.
squat jumps.
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.
plank shoulder taps.
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.