Day 5
"You're on Fire" is the theme song for the day so LISTEN UP, download and get pumped! If you haven't given up yet, you are on fire! You are stronger today and healthier than yesterday! You should be proud. You are one step closer to your new set of guns, buns and abs of steel! So, let's make it another day of sweat and get ready to work! You will be doing a 5-4-3-2-1 to an optional 1-2-3-4-5 interval training workout. This workout is fast paced, so push yourself and give it 100 percent!
Equipment you will need for the workout.
- Treadmill (The workout is written as a treadmill workout, but you can use any type of cardio machine you want (i.e. stair climber, elliptical, bicycle)). You can switch up machines every interval, what ever you prefer.
- Dumbbells by your machine. 10 to 15 lbs or what ever pushes you. (If you are Jess, get 50 to 100 pound dumbbells! :) )
Reminder:
Base pace is the running/walking pace you are comfortable at. You're working, but you could run/walk a pretty long distance at this pace.
Let's light em up, because we're on fire!
Warm up 10 min
5 min .3 above base pace
5 exercises
15 Push-ups
15 bicep curls
50 squat jumps
15 standing shoulder press
20 donkey kicks
4 min .5 above base pace
4 exercises
15 push-ups
15 shoulder press
15 bicep curls
50 squat jumps
3 min .5 above base pace
3 exercises
15 push-ups
15 shoulder press
20 donkey kicks
2 min .7 above base pace
2 exercises
15 bicep curls
1 min planks
1 min 1.0 above base pace
1 exercise
1 min plank
If you are feeling hard core, then repeat by going back up 1-2-3-4-5.
Stretch
Stretch
Video Demos
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| Shoulder Press |
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| Donkey Kick |
Day 5 workout guide
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| Squat Jump |
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| Plank |
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| Push up |
I have to say that I'm pretty proud of myself. I ended and then decided to repeat backwards. :)
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