Intermediate 5 Minute Workout

Okay, so you have done some of the 5 minute workouts I have here in my site. And they have worked well for you, but now you feel you may be at the point where you can take the workout up a level? Then this workout is for you. Slightly more advanced than the beginner workouts but same 20 second exercise, 10 second rest format. Try this Intermediate 5 Minute Workout

1/ Tricep Press
2/ Back Plank – elbows
3/ Renegade Row
4/ Upright Row
5/ 1 arm plank

Tricep Press

Position:
Lay face up with knees bent and cans in hands.
Technique:
Press cans towards ceiling and bring back down as quickly as possible.
Keep elbows tucked in towards your ribs.
Points To Remember:
Keep elbows slightly bent as you extend arms up.

Back Plank – elbows

Position:
From face up, raise body up resting on elbows and heels of your feet.
The straighter you able to get your legs the harder the exercise becomes.
Technique:
Squeeze hips as high as possible and hold still.
Points to Remember:
Don’t let hips drop down.

Renegade Row

Position:
Raise up on your hands and toes holding your body up.
The further forward your arms go and further back your legs go the more difficult it becomes.
Technique:
Raise hips so your whole body is in a straight line.
Raise 1 arm off the floor alternately, raising elbow as high as possible.
Points To Remember:
Make sure your back remains flat, i.e. your hips don’t sag down or raise up too high.

Upright Row

Position:
Stand upright with stomach braced and cans in hands.
Technique:
Drive your elbows towards the ceiling as high as possible, with your arms in front on you.
Keep your hands directly below your elbows.
Points To Remember:
Ensure you lift through the elbows and shoulders not the hands.

1 arm plank

Position:
Raise up on your elbows and toes holding your body up.
Technique:
Raise up 1 arm in front of you and hold position still.
After 10 seconds change to the other arm.
Points To Remember:
Make sure your back remains flat, i.e. your hips don’t tilt to 1 side.
Make sure your elbows stay directly beneath your shoulders and don’t slide further forward.

Conclusion – Intermediate 5 Minute Workout

First and foremost, keeping consistent with your exercise is the absolute most important thing. So if you try this and it’s a bit too hard, don’t worry, just go back to the beginner ones for now and try this again in a few weeks. But at the same time its important to try and progress your workouts when able, so give it a go. As I say you can always revert back to the beginner ones if its too hard.