It’s time to get the heart rate up and get a great workout in. Give this 5X5 conditioning workout a try to leave you feeling sweaty and rejuvenated. This workout can be great for you if you don’t have a lot of time and hit all the major muscles in your body. Reps are listed below. Complete each exercise in a circuit format repeating it for 5 sets.
Dumbbell Step Up (8 Reps – each side)
Start standing beside a solid box or bench that you can step up onto with a dumbbell in one hand (opposite hand to the leg you are stepping up with). Place one foot fully on top of the surface then lean your nose over your toes and stand up on the box or bench. At the top of the movement begin to lower yourself back to the floor in a controlled manner (this should be slow and steady, you aren’t falling back to the floor). Return to the floor fully and then repeat, complete all reps and then switch sides.
Plate Romanian Deadlift to Overhead Press (12 Reps)
Begin standing tall with your feet hip to shoulder width apart and a plate held between your two hands. By driving your hips backwards in a hip hinge motion, move the plate towards the floor tapping the edge of the plate on the floor at the bottom of the movement. Engage in the glutes and hamstrings to return to a standing position while pushing the plate up over your head. You will end with the plate straight up over your head. Begin to lower the plate from over your head to return to the initial movement and repeat for desired reps.
Plank Jacks (20 Reps)
Begin in a high plank position with your hands directly underneath your shoulders and your spine neutral. From your high plank position jump your feet out wider to the side and back together for the plank jack. Repeat for desired reps keeping your core active and your hips and back neutral as you do so.
Burpee (10 Reps)
Begin standing up tall with your feet hip to shoulder width apart and your hands at your sides. Start the movement by bringing your hands to the floor in front of you by folding at the waist. Once your hands are one the floor jump both feet out behind you to land in a plank position and lower your chest to the floor. From here push yourself back up and jump your feet back in so you are back in a forward fold again and then stand straight up jumping off the ground. Repeat for desired reps.
Squat Jumps (12 Reps)
Position your feet hip to shoulder width apart. Begin by reaching 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). From the bottom of the squat position explode through your feet jumping up out of the squat position. Use the power through your legs to jump as high as possible. As you return to the floor land softly but bending your knees and returning to the bottom squat position. Repeat the motion for desired reps.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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