Welcome to Day 5 of the Strong & Lean at Home Series!

Day 5 of a 5 day Series focusing on strength using only your own bodyweight to target the entire body! This workout is focusing on the whole body and incorporates many of of the movements you have done during the week!

This full body workout at home today requires a mat, a stable chair and a wall. The first 30 minutes of this follow along workout consists of slow and controlled movements and holds targeting the legs, glutes, core, shoulders, chest and back muscles help add strength, mobility and shape to the entire body whilst aiming to improve balance and body awareness. Take the movements slowly, rising and lowering with control throughout.

Following this, we will finish with the second half with some plyometrics and higher intensity movements to increase heartrate, burn extra calories and really finish you off!

The exercises are performed for 40 seconds of work and 20 seconds rest throughout the entire workout.

The following are all followed each time with the following sequence:
BULGARIAN TO PUSH UP TO SIDE PLANKS TO BULGARIAN

WALL SIT LEG EXTENSION
BULGARIAN LUNGE
BULGARIAN LUNGE
SIDE LYING LEG RAISE
SIDE LYING LEG RAISE
SUMO DEADLIFT SQUAT (no hips)
DIPS
TRICEP PUSH UP (hold for 2 seconds)
PIKE PUSH UP
LAT SWEEPS
CRUNCH
TUCK TO EXTENSION
SLOW LEG LOWER
HOLLOW TO ALT FOOT REACH
REVERSE CRUNCH

The following are all followed by:
PLANK TWISTS

BULGARIAN JUMPS
BULGARIAN JUMPS
3 POINT FOOT LUNGE
3 POINT FOOT LUNGE
SUMO NO HIPS
SQUAT HOLD KNEES OUT
BRIDGE HOLD LEG LOWER
BRIDGE HOLD LEG LOWER
GLUTE BRIDGE JUMPS
GLUTE BRIDGE JUMPS
PLANK TUCK TO PUSH UP
PLANK JACKS
WALK OUT TO PUSH UP
BURPEE TO TUCK TO LUNGE JUMPS

Lower with control and lift with control! I may stop to ensure my form is good so please don’t stop if I do!

Please ensure you warm up for at least 5 minutes prior to beginning workout. Here is my 5 Minute Warm Up Routine:    • 5 Minute Warm Up Routine  

And that’s a wrap everyone for this series! I hope you have enjoyed it and learnt a few things along the way... it is possible to make every workout ‘easy’ for example... running 100m may seem easy? Try running for PB! Or glute bridge... really focusing on that contraction at top makes it so much more worthwhile! Think about how can I make everything more challenging!

I will be be sharing a dumbbell leg workout tomorrow and of course, HIIT Sundays!!

I hope you enjoy this 1 hour workout!!

Cx

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Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases