The 5 X 5 structure is a favourite of mine, especially when I don’t have a huge amount of time to commit to my workout. You can typically get this structure done it about half an hour. Check out these 5 exercises and complete the circuit 5 times. Reps are listed beside each exercise.
Narrow Dumbbell Chest Press (12 Reps)
Lying on a bench or the floor, take a dumbbell in each hand with your palms facing each other. Bend at the elbow keeping your elbows close to the body and right along your side. Ensure that you lower the dumbbells at the same pace keeping your hands together. At the bottom of the movement push the dumbbells away from your chest to the start position with full extension of the elbows (you don’t need to lock your elbows out at the top).
Goblet Squat (12 Reps)
Taking a dumbbell or kettlebell in your hands, hold it close to your chest and reach your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee (not everyone will be able to get this initially and that’s okay, if you don’t have it yet just ensure you are focusing on range of motion when you practice your squatting movements). Ensure that you keep your chest high as you drop down into position. At the bottom of the movement, drive through your feet evenly and stand back up to your start position.
Reverse Fly (12 Reps)
Begin with your feet hip to shoulder width apart with a dumbbell in each hand. Start by bending forward at the hips keeping your spine neutral and your core tight. With a slight bend in the elbows open the dumbbells out to the side squeezing the shoulder blades together at that top of the movement. Lower the dumbbells back to your start position in a controlled manner.
Banded Hamstring Curl (12 Reps)
Start the exercise by anchoring your band securely around a sturdy object close to the floor (this should be something that is heavy enough that you aren’t going to have to worry about pulling it over). Laying down on the floor on your stomach loop the band around your ankles (you can either loop it over your leggings/pants, or use a small towel to prevent the band from rubbing on the skin if that bothers you). Ensure that when your legs are fully outstretched there is a small amount of tension in the band. Begin the movement by curling your heels towards your butt while keeping your hip bones in contact with the floor (if your hips are lifting off the floor try decreasing the resistance). Curl your heels as far as you can towards your butt while squeezing in the back of your legs (hamstrings). At the end range of motion return to full extension in a controlled manner.
Lateral Raise (12 Reps)
Standing tall with your core tight and your spine neutral, take a dumbbell in each hand and allow them to hang at your sides. Activating through the deltoid (shoulder), lift the weights out to the side to the level of your shoulders. Your arms should be at a slight angle to the front of your body instead of straight out to the side. Lower the dumbbells back to your side in a controlled manner.
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