5 Days of 5 Minute Workouts – Day 1

This is a high intensity workout that will get your heart rate up in just 5 minutes. You’ll be burning fat and toning your muscles at the same time. Each exercise is designed to keep you moving at a steady rate, so try not to take too many breaks. Your focus is to complete each exercise directly after the next. Once you complete your first round you can take a small break and then repeat until your time is up!

Burpees: 30 seconds

Start standing up, place your hands on the ground in front of your feet and jump or step yourself back into a high plank. Push up at the top of the plank and jump back up to your feet, then, while standing, jump straight up. Repeat back down into the plank.

Bicep curl to shoulder press: 15 reps

Grab some dumbbells. Begin with your wrists facing out and curl the dumbbells up to your shoulders. Then, turn your hands outwards so that your wrists face out and your elbows create a 90-degree angle. Press the dumbbells up and together and then repeat the same movement on the way down.

Side plank with dip: 15 reps on each side

A side plank position is created by placing one elbow directly under your shoulder and stacking your feet together while keeping your hips off the ground. You can use your other hand for assistance when performing the dip up and down. Focus on bringing your hips up as high as possible because that’s where you’ll get the most activation in your obliques.

Tricep kickbacks: 15 reps

This exercise should be performed with lighter weights until perfected. Start with your elbows tucked in to your side and above your ribcage. Your chest should be dropped and back should be flat. Extend at your elbows, flexing your triceps and then bending them to reset. Make sure to control the movement and resist any swing you feel in your arms.

Bicycle crunches: 30 seconds

While lying on your back and keeping your shoulder blades off the ground, bring one elbow to the opposite knee. Try to keep the other leg completely straight and off the ground. Twist side to side, bringing your elbow close to you knee while squeezing your core.

*Repeat all exercises for 5 minutes total

 

-Kelsey Reinert