Two 5 Minute Workouts!
Here are two 5 minute workouts to have a go at. The first one aimed more at beginners and the second a little more advanced. But both can be done by anyone, you can just push yourself as hard you personally can on each exercise. The format is 20 seconds on each exercise with a 10 seconds rest/changeover period whilst you get ready and in position for the next. You do the workout in a circuit format, and complete 2 circuits. This makes up your 5 minute workout.
5 Minute Workouts – 1
1/ Shoulder Press
2/ Kick ups
3/ Kick ups
4/ Back flyes
5/ Bent leg raise
Shoulder Press
Position:
Stand upright with knees bent and stomach braced.
Hold cans over your shoulders.
Technique:
Press your arms up and down rapidly as many times as possible.
Points To Remember:
Keep elbows slightly bent as you extent them up.
Kick Ups –1
Position:
Kneel on floor on all fours with 1 leg bent and raised behind you.
Technique:
Kick the raised leg up towards the ceiling.
Then bring the leg down so your knee goes towards your chest.
Points To Remember:
Kick as far upwards as possible – make sure you are not just kicking backwards.
Keep a slight bend in your knee as you kick it up, i.e. don’t fully extend it.
Kick Ups –2
Same as above on opposite leg.
Back Flyes
Position:
Stand with knees slightly bent holding cans.
Flex at the hips, bending your back as flat and parallel to the floor as possible.
Technique:
Raise arms out sideways to shoulder level, lower back down and repeat.
Points To Remember:
Keep stomach braced and back flat.
Bent Leg Raise
Position:
Lay face up on floor with knees raised.
Technique:
Lower your feet towards the floor then raise back up.
The more you straighten your legs as your drop them down the more difficult the exercise becomes.
Points To Remember:
Ensure your lower back remains flat.
5 Minute Workouts – 2
1/ Chest Dips
2/ Back Lunge
3/ Back Lunge
4/ Side Plank – Assisted
5/ Side Plank – Assisted
Chest Dips
Position:
Have two chairs just over shoulder width apart.
Squat between chairs with your knees bent, legs forward and hands on chairs.
Technique:
Lower body between chairs as far as possible then press up through arms.
The further away you reach your feet the more difficult the exercise becomes.
Points To Remember:
Keep back straight.
Brace stomach.
Back Lunge -1
Position:
Stand upright with knees bent and stomach braced.
Technique:
Take as big a stride backwards as possible with 1 leg.
Bend the knee as you make contact with the floor and push back up through the heel of your front foot.
The more you are able to bend the knee the more difficult the exercise becomes.
Points To Remember:
Keep your back upright and straight throughout.
Make your stride backward as far as possible for maximum benefit.
Back Lunge -2
Repeat above on the opposite leg
Side Plank Assisted- 1
Position:
Lay on your side with legs straight and your elbow directly beneath your shoulder.
Place one foot over the top of the other.
Technique:
Push hip off the floor, resting on your feet and elbow.
Use your other arm to help you stay up and balance.
Squeeze the hip as high as possible and hold position still.
Points To Remember:
Keep your body straight, i.e. don’t lean forward or backwards.
Make sure your elbow remains directly beneath your shoulder and doesn’t slide forward.
Side Plank Assisted- 2
Repeat on other side
Conclusion
Give these 2 5 minute workouts a go and see how you get on. Hopefully you will see you don’t need loads of time and equipment to get a good workout.
Visit the main page of my website here; Complete Fitness 4 Life Personal Trainers.