30 Day Challenge: Day 5

Day 5- Today is a another metabolic circuit of mostly body weight exercises, with a few resistance ones thrown in there. You can use dumbbells, a resistance band, or anything else you might have handy.

Warm-up #2 (Jump Ropes… or pretend you have a jump rope!)
30 Jumps
10 Walking Lunges
30 Jumps
10 Knee Hug Stretches
30 Jumps
10 Quad Stretches
30 Jumps
10 Side Lunge Stretches

 

Glute Bridges x 15
Single Leg Glute Bridges x 8 each leg
Straight Leg Raise x 8 each leg
REPEAT the above 3 exercises TWICE

———————————

High Knees in place (or sprint) x20 seconds
Jumping Jacks x 20
Inchworms x 8

High Knees in place (or sprint) x20 seconds
Squat Jumps x 10
Fire hydrants x 8 each leg

High Knees in place (or sprint) x20 seconds
Mountain Climbers x 20
Bicep Curls x 12

High Knees in place (or sprint) x20 seconds
Jumping Jacks x 20
Bear Walks x 20 steps

High Knees in place (or sprint) x20 seconds
Squat Jumps x 10
Fire hydrant- knee circles x 8 each leg

High Knees in place (or sprint) x20 seconds
Mountain Climbers x 20
Tricep Extensions x 12

**Record the amount of time it takes you to complete the entire circuit. If you’d like to add a few more rounds, follow the pattern above and include a few more dumbbell upper body exercises (simple ones like curls, lateral raises, etc). **

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Julia Ladewski

About Julia Ladewski

7 Responses to “30 Day Challenge: Day 5”

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  1. Kristy says:

    My hind end is very very sore. I was just telling Jared (my b/f) that I never get sore anymore… Well literally came back and bit me in the rear end! Have a great weekend all

  2. Melissa says:

    Hamstrings sore and tight from yesterday, so my leg raises and inchworms looked pitiful, but I did the best I could without over stretching the area. Fun circuit! I only did one set because of time contraints, but I wish I did at least 2, maybe 3.

  3. Chhaya says:

    I don’t know how am I going to do the workout today. My legs are very sore. Hope to complete the entire prescribed workout.

  4. Sylvia says:

    did the challenge – you said to check the time – I completed it in 1.25 hours. I did everything even did the bear walk. In some pain, but just due to being sore and pushing myself – no bad pain only good. Look forward to seeing the next one.

  5. Kim says:

    Thanks again Julia – I am enjoying this series. I only made it once through – had sick kids harassing me ! But I feel yesterdays workout & am looking forward to what else you have planned. I need to work on the water consumption.

  6. Patricia says:

    Since I am behind, Day #5 was yesterday but I came back home too late to workout and I had dinner instead so I took the day off. Today Sunday I decided to workout and it was amazing!! I have to say I skipped the warm up because I hiked/jogged 8.6 miles of a trail around Hagg Lake, OR, I am very proud of myself 🙂

    I did only one round of the workout in 8 minutes 35 seconds. I did it after hiking so I was already tired!! But I didn’t want to skip day #5 workout.

    Thank you again for this amazing 30 day challenge!

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