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Workout Wednesday- The 54321 Workout

workout-of-the-week - ideas anyone?

This week we have what’s called the 5-4-3-2-1 workout and it looks tough! Let’s dive right in.

5-4-3-2-1 Workout

No equipment is needed for this workout–it can be done at home, at the gym and even on vacation! Here’s how it works.

Each chunk of the workout is broken down into 5 minutes, then 4 minutes, then 3 minutes etc. until the final 1 minute section.

  • The first five minutes should consist of any cardio. Cardio can include walking, running, elliptical, biking etc. The goal is to get your heart rate up and get your blood pumping! You can also do the following for cardio
    • 1 minute high knees
    • 1 minute jumping jacks
    • 1 minute front kicks
    • 1 minute jumping jacks
    • 1 minute run in place
  • The next four minutes should consist of 1 minute walking lunges and 1 minute mountain climbers. You’ll repeat this for a total of 4 minutes.
  • For the next three minutes you’ll switch between 10 pushups and 15 triceps dips, resting as needed.
  • Pushups and dips are followed by 2 minutes of lower body exercises.
    • 30 seconds squats
    • 30 seconds jump squats
    • 30 seconds squats
    • 30 seconds jump squats
  • The final minute is a plank.

This entire workout takes 15 minutes. It’s recommended that those at an intermediate fitness level complete it twice and those at an advanced fitness level complete it three times.

How did it go? Let me know your thoughts!