Daily Workout #9 – 5-4-3-2-1!

Daily Workout #9

The 5 – 4 – 3 – 2 – 1 Workout

There are no excuses!

Here is another quick circuit you can perform when you have limited time.

5 Minutes

  1. Cardio of your choice: walk, run, bike, row, elliptical
  2. OR, if you are at home:
  • 1 minute high knees
  • 1 minute jumping jacks
  • 1 minute front kicks
  • 1 minute jumping jacks
  • 1 minute run in place

4 Minutes

  • 1 minute lunges or  walking lunges
  • 1 minute mountain climbers
  • Repeat

3 Minutes

  • 10 push-ups  –  Rest
  • 15 tricep dips  –  Rest
  • Repeat

2 Minutes

  • 30 seconds regular squats
  • 30 seconds jump squats
  • 30 seconds regular squats
  • 30 seconds jump squats

1 Minute

  • Plank

 

Total Time = 15 minutes

  • Intermediate Level:  Repeat 2x
  • Advanced Level:  Repeat 3x

 

Drink water and takes breaks as needed – Always listen to your own body first!

 

 

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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