The 5 Day “Warm-up”

Hello friends! Ready for my (yours too if you want it!) schedule for the next 5 days? If you have no clue what I’m talking about, go ahead and check out this post and get yourself all up to speed.

No beating around the bush, here we go!

Day 1 (Tuesday-cardio):

- 10 minute full-body stretch

- 30 minutes cardio

  • Incline walking on the treadmill
  • Run a 5k!
  • Intervals on the elliptical
  • Your favorite cardio workout DVD (I like Biggest Loser Cardio Max!)

- 10 minute HIIT routine (Do each exercise for 40 seconds, then rest 20 seconds before starting the next one.)

  • Elbow plank
  • Wall sit
  • Side plank w/ leg raise
  • Alternating lunges
  • Swimmers (lay on your stomach, raise head/shoulders and legs, and flutter legs like you’re kicking through water while “swimming your arms”)
  • Push ups
  • Squats w/ front kick
  • Flutter kicks (same as swimmers, but legs only; really squeeze your butt!)
  • Squat thrusts
  • Lateral hops

- 10 minute cool-down

  • 5 minutes easy jump roping + 5 minute stretch
  • 10 minutes meditation
  • 10 minute walk on treadmill or outside

Day 2 (Wednesday-abs):

  • V-sit crunch
  • Mountain climbers
  • Leg lower throw downs
  • Side plank reach under
  • Plank
  • Burpee shuffles
  • Side to side leans
  • Reverse crunch
  • V-sit twists
  • Stability ball crunch

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 2 minutes in between circuits.

This should take you about 35 minutes. Follow it up with 15 minutes cardio (any type you wish!) and a 10 minute cool-down stretch or yoga series.

Day 3 (Thursday-legs/butt):

  • Pendulum lunge with dumbbell curl
  • Plie squat on toes
  • Sumo squat jumping jacks
  • Lunge and lift
  • Kneeling pike kicks
  • Jumping lunges
  • Leg curls with dumbbells
  • Side static lunges with bicep curl
  • High knees
  • Ball squat squeeze

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 2 minutes in between circuits.

  • Booty back kicks
  • One-leg deadlift
  • Booty bridges on toes
  • Core kicks with butt up
  • Yoga squat up’s
  • Kneeling side leg raises

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 1 minute in between circuits.

If you bust your butt, this will take you about exactly 1 hour. You can do it!

Day 4 (Friday-cardio):

A couple of options here:

  • For you runners, why not run for an hour? Cardio, check!
  • For you non-runners, how about running anyway? Just kidding. Kinda.
  • Here’s an option for those of you who don’t want to run. This will take you an hour. Check out this post for a run-down of how to do the exercises if you’re confused.

hour

Day 5 (Saturday-arms/back):

  • Bent over one-arm row
  • 3 way row and rear fly
  • Tricep kick back
  • Front and back arm circles
  • Push-up to side plank

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 1 minute in between circuits.

  • Squats
  • Walking lunges
  • Side lunges
  • Squats with alternating leg lifts
  • Pushups
  • Bent over rows
  • Shoulder presses
  • Tricep dips
  • Bicep curls
  • Stability ball crunches

*Perform 1 minute of each exercise with no rest!

Stretching Circuit

  • Arm cross-overs
  • Wide legged reach down
  • Standing side stretch
  • Warrior 2
  • Child’s pose
  • Downward dog
  • Sitting side stretch
  • Sitting middle stretch
  • Back-bend
  • Cat/cow

Everything today should take you a total of 45 minutes!

Now if you’re a bit confused on how to do some of the exercises, don’t you worry about that! I will be making videos to show you how to do some of the more complicated exercises. Nothing fancy, but just enough to show you how to correctly complete them with good form.

Nutrition Tips for the “5 day warm-up:”

  • No eating after 7 pm. This helps you to sleep better and allows your body the chance to really relax at night without having to work to digest your food.
  • Eat a breakfast rich in protein. This helps you to remain fuller longer and to start your day off on the right foot. Good choices are a veggie omelet, Greek yogurt with fruit and granola, or a protein shake with some fruit on the side.
  • Write it down! If you’re really trying to watch what you eat, writing things down helps to keep you accountable and really see exactly what is going in your mouth.
  • Cut out the non-essentials. I’m not saying by any means to deprive yourself, but I’m just saying to ask yourself if you really want it before you put it in your mouth. I know that I sometimes find myself having a bowl of ice cream at night simply because I am used to doing that, not because I really want it.
  • Be prepared. Meal planning helps, big time. Even if it’s just something you think about in bed before you fall asleep at night, thinking about what you’ll eat the next day helps you to start out with a guideline. Bringing healthy snacks to munch on throughout the day will help you to avoid bad choices, simply because you’re “starving.”

These tips and guidelines are just meant to ease you into this plan I’m developing for myself if you so choose to follow along. Once again, don’t do anything you feel uncomfortable with. Just take this as a guideline! I want to use the blog to motivate myself and keep me accountable, and I’m really hoping that some of you join me in my journey along the way Smile

The Tuesday workout should be pretty self-explanatory, but hopefully I’ll have videos for ya’ll starting tomorrow for the other exercises.

Have any questions for me? About anything? I’m going to be doing a Q&A session tonight, so post them here or e-mail me at [email protected] if you wish Smile

Comments

  1. These look like some great circuits, girl. Looks like I have something to do since I not running for a few more days :( Thank YOU for helping with that though…makes it a little easier ;)

    • allison.hayes91 says:

      You’re welcome! It’s nice to have a guideline to follow. You’ll be up and running again in no time <3

  2. I love that you’re doing a warm-up! It’ll definitely make the transition much easier! Thanks for sharing the workouts… I’ve been pretty bored with my gym routine and I always love new ideas.

  3. Holy moly, awesome workouts – thanks for sharing! I always get tired of doing the same ab routine so I’ll definitely have to give yours a shot :D

Trackbacks

  1. [...] to say that I’m totally not making videos and posting them for the exercises I made up for my 5 Day Warm-Up. Truly, I’m just really busy right now and don’t want to do it unless people are actually going [...]

  2. [...] an awesome workout in yesterday. I didn’t quite follow along with the Wednesday schedule for the 5 Day Warm-Up, since I was feeling like mixing it [...]

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