Take FIVE: Five Exercises for a Full Body Workout Routine
Take FIVE – FIVE Exercises for a Full Body Workout Routine.
Ready for no excuses winter workout? You can do These FIVE exercises at home without equipment and need just a tiny amount of floor space.
This full-body routine should be done in a circuit format, performing each exercise one after the other with minimal rest in between and aiming for THREE rounds with a brief rest between rounds.
If you are a beginner, consider the modifications below. Start with just one round and work your way up to three rounds.
(Reps = repetitions, so 15 reps mean doing it 15 times, then moving on to the next exercise. You do not need to do it as fast as you can. Form is better than fast.)
Tips for Safe Exercise:
Warm up before starting the workout to increase blood flow and flexibility.
Pay attention to your form to avoid injuries.
Stay hydrated throughout the workout.
Listen to your body and modify exercises if needed.
If you have health concerns or conditions, consult a healthcare professional before starting a new workout routine.
1. Bodyweight Squats (15 reps):
Stand with feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back.
Keep your back straight and chest up.
Rise back up to the starting position.
2. Push-Ups (12 reps):
Start in a plank position, hands slightly wider than shoulder-width apart.
Lower your body until your chest almost touches the ground.
Push back up to the starting position.
3. Reverse Lunges (12 reps per leg):
Stand with feet together.
Step backward with one foot and lower your back knee toward the ground.
Push off the back foot to return to the starting position.
4. Plank (30 seconds):
Get into a plank position, with your body in a straight line from head to heels.
Engage your core and hold the position.
5. Mountain Climbers (20 reps):
Start in a plank position.
Alternately, bring your knees toward your chest in a running motion.
Tips for Safe Exercise:
Warm up before starting the workout to increase blood flow and flexibility.
Pay attention to your form to avoid injuries.
Stay hydrated throughout the workout.
Listen to your body and modify exercises if needed.
If you have health concerns or conditions, consult a healthcare professional before starting a new workout routine.
Modifications to the above exercises to help you build strength.
General Tips for Beginners:
Focus on proper form over quantity of reps.
Start with a smaller number of repetitions and gradually increase.
Listen to your body, and don't push through pain.
1. Bodyweight Squats (15 reps):
Modification: Perform "half squats" by not lowering down. Start with a smaller range of motion and gradually increase as strength improves.
Use a sturdy chair for support. Sit and stand, gradually reducing reliance on the chair.
2. Push-Ups (12 reps):
Modification: Perform "knee push-ups" by keeping your knees on the ground. Focus on maintaining a straight line from head to knees.
Use an elevated surface like a bench or countertop to reduce the angle and make it easier.
3. Reverse Lunges (12 reps per leg):
Modification: Hold onto a sturdy surface for balance. Step back, lower the back knee, and return to the starting position.
Perform "stationary lunges" by stepping back and forth without bringing your feet together.
4. Plank (30 seconds):
Modification: To reduce the intensity, perform a plank on the knees instead of the toes.
Start with shorter plank durations and gradually increase as core strength improves.
5. Mountain Climbers (20 reps):
Modification: Perform mountain climbers slower to focus on form and control.
Alternatively, instead of bringing knees toward the chest, bring them towards the outside of the elbows for a lower intensity.
Choose the modifications that suit your current fitness level and gradually progress as you feel more comfortable and confident.
Consistency is key, and improvements will come with time. Everyone starts somewhere, and tailoring the workout to your needs is perfectly okay.
