PHIIT Day 5

Welcome to Day Five! It is the last and final day! Today we are going to turn up the heat and burn away burn those calories and fat!

Let's get it, and continue to work that full body, You have done an incredible job! Congratulations on finishing the week off strong!

Day 5: The Demonstration

 

Day 5A: The Workout

Level 1
AMRAP 5 minutes
2, 4, 6, 8, 10, etc. Add 2 reps until time is up.
- Squat and Reach
- Lateral Hops
AMRAP 5 minutes
2, 4, 6, 8, 10, etc. Add 2 reps until time is up.
- Plank Jack + Floor Thruster
- Forward And Backward Hops

Level 2
AMRAP 5 minutes
2, 4, 6, 8, 10, etc. Add 2 reps until time is up.
- Dumbbell Deadlifts
- Lateral Hops Over The Dumbbell
Right into AMRAP 5
2, 4, 6, 8, 10, etc. Add 2 reps until time is up.
- Dumbbell Front Rack Lunges (Total)
- Lateral Hops Over The Dumbbell

Day 5: Exercise Breakdown

Today we are going to work on three movements to help tighten, firm, and lift your glutes.

Level 1 Movements

Squat and Reach
1. Begin standing with your feet slightly wider than hip width apart and knees slightly bent.
2. Slowly lower yourself into a squat position, touching your hands to the floor.
3. Send your hips back as you lower and your knees should track right over your ankles.
4. Keep your chest up throughout the movement.
5. Once you have lowered yourself, explode your hips back up to your starting position, reach your hands up towards the sky, and squeeze your glutes at the top.

Lateral Hops
1. Start in a standing position with both feet together.
2. Jump from side to side, keeping both feet together.
3. Try to achieve a steady rhythm.

Plank Jack
1. Start on the floor, on your hands (or elbows) and toes in a push-up position.
2. Your shoulders should be directly above your hands.
3. You should be in a nice straight line from your shoulders to your hips, to your heels.
4. Be aware of your hips, do not raise them up or dip them down. Stay in a straight line.
5. Squeeze your quads, core, and glutes.
6. Jack your feet in and out for one rep.

Floor Thruster
1. Start in a push-up position.
2. Head neutral, core engaged.
3. Jump your feet in to behind your hands, as close as you can.
4. Your feet should be flat against the ground.
5. Jump your feet back to your starting position.

Forward And Backward Hops
1. Start in a standing position with both feet together.
2. Jump from forward to back, keeping both feet together.
3. Try to achieve a steady rhythm.

 

Level 2 Movements

Dumbbell Deadlifts
1. Start in a standing position with dumbbells in both hands down at your sides.
2. Hinge at your hips and bend your knees down to the ground, the top of your dumbbells should touch the ground.
3. Slowly raise yourself to the starting position.
4. Be sure to keep your chest up throughout this movement.

Lateral Hops Over The Dumbbell
1. Start in a standing position with both feet together and a dumbbell off to your right side.
2. Jump to your right, directly over the dumbbell, keeping both feet together.
3. Jump back and forth.
4. Try to achieve a steady rhythm.

Dumbbell Front Rack Lunges
1. Start in a standing position with both dumbbells in hand, resting on your shoulders.
2. Step forward into a lunge position with both legs at a 90 degree angle.
3. Step back to the starting position.
4. Step forward into a lunge position with the opposite leg in front of you.
5. Step back to the starting position.

 

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