fit 5 workout

Today’s full-body, calorie-burning workout:
Exercise 1: Squat Jumps (Perform to Failure or max 50 reps)
Exercise 2: Mason Twists (Perform to failure or max 25 reps each side)
Exercise 3: Alternating Lunges (Perform to failure or max 30 reps each leg)
Exercise 4: Tuck Jumps (Perform to failure or max 40 reps)
Exercise 5: Wide Push-Ups (Perform to failure or max 30 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Squat Jumps (Perform to Failure or max 50 reps)
How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.

Exercise 2: Mason Twists (Perform to failure or max 25 reps each side)
How to do it: Sit on the floor. Bend your knees so that your feet are planted on the floor in front of you. Bend your elbows and clasp your hands together in front of you. Lean back slightly so you’re your core engages. Lift your feet slightly off the floor. Rotate first to the right and try to touch your clasped hands to the floor near your hip. Rotate to the left and try and touch your clasped hands to the floor near your hip. Repeat. As you rotate from side to side, try and keep your core engaged and your feet stable.

Exercise 3: Alternating Lunges (Perform to failure or max 30 reps each leg)
How to do it: Stand with your feet hip width apart, back straight and arms at your side or on your hips. Step forward with your right foot making sure your toes are facing forward and that your knee is at a 90 degree angel – which will ensure that your thigh is parallel with the ground. Push up with your right foot as you return to your starting position. Repeat with your left leg. Note: make sure you don’t extend your front knee over your toes, as this will place more pressure on your knee.

Exercise 4: Tuck Jumps (Perform to failure or max 40 reps)
How to do it: Stand with your feet hip width apart and knees slightly bent. Bend your knees as you come to a squat position. From the squatting position explode up and tuck your knees to your chest.  While in mid air, grab your knees with your hands. Release your knees and extend your legs as you come back down. Allow the knees to bend upon landing. Repeat. Note: Do not lock your knees on landing.

Exercise 5: Wide Push-Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor wider than shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

 

Today’s full-body, calorie-burning workout:
Exercise 1: Standard Push Ups (Perform to failure or max 30 reps)
Exercise 2: Burpees (Perform to Failure or max 15 reps)
Exercise 3: Pulse Ups (Perform to failure or max 100 reps)
Exercise 4: Hand Touch Plank (Perform to failure or max 30 reps)
Exercise 5: Squats (Perform to failure or max 50 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Standard Push Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.

 

Exercise 2: Burpees (Perform to Failure or max 15 reps)
How to do it: Squat with your hands on the ground in front of you. Jump your feet back to plank (or push up) position. Jump your feet back under you to the squat position. Immediately jump up as high as you can with your hands straight over your head. Repeat. Note: if you want to make the move even more difficult, you can perform a push up when you are in the plank position.

 

Exercise 3: Pulse Ups (Perform to failure or max 100 reps)
How to do it: Lie flat on your back with your arms tucked slightly under your hips with palms facing down. Bring your legs up to form a 90-degree angle as if you’re trying to put the soles of your feet on the ceiling. Pulse you hips directly upward without rocking your legs. (Your legs should remain at a 90-degree angle.) Bring your hips back down and immediately repeat.

 

Exercise 4: Hand Touch Plank (Perform to failure or max 30 reps)
How to do it: Start in pushup position. Place your hands directly under your shoulders and feet hip-width apart. Keep your core/abdominals tights. Lift your right hand slightly off the ground and place it on top of your left hand. Quickly return the hand to its starting position. Repeat with the left hand. Lift your left hand slightly off the ground and place it on top of your right hand. Quickly return the hand to its starting position. Repeat.

 

Exercise 5: Squats (Perform to failure or max 50 reps)
How to do it: Stand with your feet shoulder width apart and arms straight out in front of you. Squat down until knees are parallel to the floor. Don’t bend below parallel. Return to the starting position and repeat.

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

 

Today’s full-body, calorie burning workout:
Exercise 1: Side-to-Side Jumps (Perform to failure or max 30 reps)
Exercise 2: Clapping Push Up (Perform to Failure or max 15 reps)
Exercise 3: Squat Jumps (Perform to failure or max 50 reps)
Exercise 4: Side Leg Lifts (Perform to failure or max 30 reps each side)
Exercise 5: V-Ups (Perform to failure or max 20 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Side-to-Side Jumps (Perform to failure or max 30 reps)
How to do it: Stand with your feet hip width apart. Bend your knees and jump to the side landing with soft knees and on both feet at the same time. Alternate sides as quickly as possible while still maintaining good form. Note: Pretending you are jumping over an object will make the exercise easier and often makes you jump higher.

 

Exercise 2: Clapping Push-Ups (Perform to Failure or max 15 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Explode back up by fully extending your arms and allowing your hands to come up off the floor.  As you hands leave the floor clap them together before you land. Note: If you cannot clap your hands in between pushups, just complete the push up without a clap. The clapping will come in time. You can also but your knees on the ground to make the pushup easier to complete.

 

Exercise 3: Squat Jumps (Perform to failure or max 50 reps)
How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.

 

Exercise 4: Side Leg Lifts (Perform to failure or max 30 reps each side)
How to do it: Lie on your right side with your right arm at a 90-degree angle supporting your head. Place your left palm on the floor in front of you. Bend your bottom leg slightly. Lift your top leg to 45-degrees and then lower just before you touch your bottom leg. Lift and lower your top leg for the entire series of reps. Repeat on your left side.

 

 

Exercise 5: V-Ups (Perform to failure or max 20 reps)
How to do it: Lie on your back with your legs straight and your hands above your head with palms facing up. Simultaneously raise your upper body and legs and reach for your toes Keeps your arms and legs straight and your core tight as you move into the “V” position. Slowly lower yourself back down and repeat.

 

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone

 

Today’s full-body, calorie burning workout:
Exercise 1: Burpees (Perform to failure or max 15 reps)
Exercise 2: Crunches (Perform to Failure or max 50 reps)
Exercise 3: Side Leg Lifts (Perform to failure or max 30 reps per side)
Exercise 4: Split Jump Squats (Perform to failure or max 20 reps each side)
Exercise 5: Standard Push Ups (Perform to failure or max 30 reps)

A detailed description and accompanying photo is provided for each exercise below.

Exercise 1: Burpees (Perform to failure or max 15 reps)
How to do it: Squat with your hands on the ground in front of you. Jump your feet back to plank (or push up) position. Jump your feet back under you to the squat position. Immediately jump up as high as you can with your hands straight over your head. Repeat. Note: if you want to make the move even more difficult, you can perform a push up when you are in the plank position.

 

Exercise 2: Crunches (Perform to Failure or max 50 reps)
How to do it: Lie on your back. Place your arms behind your head. Bend your knees and plant your feet on the floor. Tighten your core. Exhale as you slowly curl your head and shoulders off the floor. Your lower back should remain on the floor. Inhale and slowly bring your head and shoulders back down to the floor. Note: do not pull on your neck with your arms. Allow your abdominal muscles to raise and lower your head and shoulders.

 

Exercise 3: Side Leg Lifts (Perform to failure or max 30 reps per side)
How to do it: Lie on your right side with your right arm at a 90-degree angle supporting your head. Place your left palm on the floor in front of you. Bend your bottom leg slightly. Lift your top leg to 45-degrees and then lower just before you touch your bottom leg. Lift and lower your top leg for the entire series of reps. Repeat on your left side.

 

Exercise 4: Split Jump Squats (Perform to failure or max 20 reps each side)
How to do it: Stand with your right foot out in front of you with thigh parallel to the ground. Your back leg should be bent and your knee should be a few inches off the ground. Jump up and quickly switch legs in mid air so that your left leg is now in front and your right leg is now in back. Bend your legs as you land so that your back knee nearly touches the ground. Continue to quickly alternate legs. Note: keep your back straight throughout the exercise.

 

 

Exercise 5: Standard Push Ups (Perform to failure or max 30 reps)
How to do it: Lie on your stomach. Place your palms flat on the floor shoulder width apart. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. While maintaining a flat back, lower yourself down until your chest almost touches the floor. Push yourself back up by fully extending your arms.

 

I hope you enjoy today’s workout. Please share your feedback with me by commenting below.

Disclaimer: This information is intended to provide helpful and informative material and is not intended to treat, diagnose, prevent or cure any health condition, nor is it intended to replace the advice of a physician. Always consult your physician before adopting a new eating or exercise regimen. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading this information or participating in the exercises suggested in this material.
Copyright © 2014 by Dawna Stone