5-Minute Full-Body Blast

5-Minute Full-Body Blast

 

Warm up with high knees, a deceptively difficult cardio blast made even more challenging by the fact that the rest periods regress with each set. Then it’s on to two circuits that alternate training for the upper and lower body, allowing one area to recover while the other works. Finally, you will finish with burpees – possibly the most exhausting body-weight exercise-then jumping jacks, which is your cool-down. Perform the exercises for time rather than reps – this ensures that you can adjust the pace to your won fitness level. Try to keep track of how many reps you get on each move so you can track your progress.

 

The Workout:

Warm Up

  • High Knees – 3 sets and work for 20 seconds

Circuit 1

  • (A) Hindu Squat – 1 set and work for 20 seconds
  • (B) Push Up – 1 set and work for 20 seconds
  • (C) Single Leg Glute Bridge ISO Hold – 1 set and work for 20 seconds

Circuit 2

  • (A) Lateral Bound – 1 set and work for 20 seconds
  • (B) Chair Dip – 1 set and work or 20 seconds
  • (C) Plank – 1 set and work for 20 seconds
  • Burpee – 1 set and work for 20 seconds
  • Jumping Jack – 1 set and work for 30 seconds1646727_orig
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