Today’s Day 5 workout is another full body strength & conditioning workout that will exercise the upper body, lower body, core and the cardiovascular system.
We’ve built in some variations of exercises, giving you both easier as well as more challenging options.
Here is the video demonstration of the exercises:
This is performed like a normal squat, except that the arms are raised out in front as high as possible. Ideally the arms and the upper body form one straight line throughout the whole duration of the exercise. Make an effort to keep your arms as high as possible at all times.
Broomstick variation: You can hold a broomstick above you and perform the overhead squat like that. The correct position of the broomstick (you can also use a barbell) should be above the centre of your feet at all times. Therefore, when performing the squat movement, the bar has to be way behind your head as you are descending and ascending. Check your position in a mirror while at your lowest position of the squat, and see if the broomstick is above the center of your feet. Perform 20-30 repetitions.
Performing a pushup in an inclined position makes the movement easier. The more upright you are, the easier the exercise. The lower you are, the harder it gets. Find an angle at which you are comfortable performing good quality reps for 15-20 repetitions. At home you can use your kitchen counter, your bed, a chair or other elevated object to rest your hands on. Make sure it is fixed in place and doesn’t move. When doing the pushup, keep your body in a straight line, and avoid bending at the hips. The ultimate goal is to do the pushups on the floor.
Stand upright with your feet together. Now lean slightly forward at the hips, bend your arms and hop with both feet out to the right, then to the left. Keep the movement going for 30-50 reps each direction. Feet should remain close together. You can try to do this at a fast speed.
Lies face down on the floor, with both arms in front of you. Raise your right arm and your left leg at the same time, hold that position for 2 seconds, then lower them. Now raise your left arm and right leg. Alternate between them for 12-20 reps on each arm.
Both arms variation: A more intensive variation invloves lifting both arms and both legs at the same time, and holding the top position for 2 seconds. Keep your head facing down. Only do this exercise if you don’t suffer from back pain. Aim for 12-20 reps.
Marching/Running on the spot
Stand upright. Raise your right knee and your left arm, keeping your elbows bent. Then switch over to the left knee and right arm. Repeat for 30-50 reps each side. For a more intensive variation, get into a run on the spot, moving as fast as you can.
You can do these off a chair, a step or the edge of your bed. Sit on the edge of the step and place your hands next to your hips, with palms facing backwards. Lift your butt off the step and move your hips slightly forward, so you can slide up and down the edge of the step. Bend your elbows and lower your body as far as you can. The challenge is to keep your back as close to the edge of the step as possible so that you are scraping your back with the step as you move up and down. Like this you will put more load on your triceps muscles, and less strain on your shoulders. Aim for 12-20 reps. Keeping your feet close to you makes the exercise easier, moving them further away makes it harder.
Stand upright and place the right foot one step in front of you. Raise your left arm to the front. Now jump, bringing your right foot back and your left foot forward. At the same time, move your left arm back and your right arm forward. Keep jumping and alternating your arm and leg positions. Remember, opposite arm and leg move in the same direction. Do 30-50 reps each side.
Alternating lunge jump variation: This is a more intensive alternative. From an upright standing position, step one step forward with your right foot, and kneel down. Now jump up, bring your right leg to the back and your left leg to the front. Bend both knees and land in a almost kneeling position. Keep alternating between right and left leg. You do not have to touch your rear knee to the floor, but the closer you get it to the floor, the better. Try 10-20 reps on each leg.
Stand upright. Now raise your left leg to the back, keeping your left knee straight and lean forward with your upper body, pivoting from your hips. Reach down with your right hand to your left foot, maintaining balance throughout the movement. You can bend your right knee slightly. Do 12-20 reps. Then do the same thing on the other side.
Lie face-up on the floor, knees bent 90 degrees, hands on the floor by your hips. From this position, lift your butt off the floor and raise it until your upper body and legs form one straight line. Hold the position for 1-2 seconds, then lower your hips again. Avoid touching your butt to the floor. Repeat for 30-50 reps, or until you get a nice burn in your glutes.
Single-leg bridge progression: This is a more intensive variation. Raise your left leg in the air, and perform the bridge with your right leg only. Aim for 15-30 reps, then change leg.
Plank and reach
If you can do a standard plank for 60 seconds, you can try this plank variation. While in plank position, resting on your forearms and feet, bring one arm forward at a time, and alternate between them. Do the movement slowly, and try to minimise any movement or rocking in the hips. The whole body should remain as motionless as possible. This means your core muscles are stabilising your body. Do 15-20 reps on each side.
Lie on your right side, placing your right elbow underneath your right shoulder. Lift your body off the floor, resting on your right elbow and your feet. Keep your body in a straight line. Avoid movements in the hips. Hold this position for 30 secods. Then do the other side.
Progression: To make the exercise more intensive, raise and lower the top leg repeatedly during the hold.