Sub – 5 Min Workouts

WARNING : You MUST warm-up before commencing any of these workouts, as they are full-on, high intensity!

These workouts are actually meant to be performed at the end of your main workout.
Do the following circuit as many times as possible in 5 minutes,
resting ONLY when needed.

Lunge (1 rep per side)
Squat Thrust (1 rep)
Burpee/Pullup Combo ( or Burpee alone ) (1 rep)
Lateral Jump (1 rep per side)
Spiderman Climb (1 rep per side)
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METABOLIC  CIRCUIT

*You’ll go a little over 5 min, but should be under 10.

Metabolic circuits typically hit all major muscle groups

and you’ll use short rest periods, along with non-competing

supersets and circuits.

In other words, you’ll hit your lower body while you give

your upper body a break and vice versa. So, you would do

bodyweight squats followed by pushups. See how your lower

body rests when doing pushups?

It’s a great way to do more work in less time. That’s what you’ll

do with today’s finisher, too.

Do the following circuit 6 times, resting for 15 seconds between circuits.

Box or Bench Jumps (6)
Spiderman Climb (6/side)
Dips or Decline Close-Grip Pushups (6)

Hey, do you need a zero-equipment option? No problem. Replace

the Box Jumps with Jump Squats.

Note – You’ll actually work your upper back when doing the Spiderman

Climb by focusing on keeping the shoulder blades squeezed together.

This is important if you’re behind a desk a lot. Fix that posture!

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Do the following circuit ONE time…

— Switch Lunge (30 secs/side)

–T Pushups (as many as possible in 4 minutes)

–Split Shuffle or Run in Place (1 minute)

—X-Body Mountain Climber (1 minute)

If you want to hit the whole body, do the Switch Lunge “Prisoner”

style with your fingers laced behind your head and squeezing your

shoulder blades together.

Boom. 4 minutes. The whole body…

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Do the following circuit 4 times, resting only when needed.

Burpee/Spiderman Pushup Combo (8)

1-Arm KB/DB Swing (15 left side)

Burpee/X-Body Mountain Climber Combo (8)

1-Arm KB/DB Swing (15 right side)

Now if you don’t have access to a KB or DB, don’t sweat it.

You can replace those with Jumping Jacks (do 15 reps).

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20 : 10 Tabata 

20 sec work, 10 sec rest

• Goblet Squat
• Push-Up
• Pull-Up ( or Lat Pull-Down )
• Mountain Climber
• Burpee Push-Up

Repeat the routine. Equals 4 min

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20 : 10 Tabata

• Forward Lunge
• Elevated Push-Up
• Med Ball Swings
• Spiderman Push-Up

Repeat the routine. Equals 4 min

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Do the following superset, resting only when needed. In the first

superset, you’ll perform 8 reps of each exercise. In the next superset,

you’ll perform 7 reps of each. Continue in this fashion until you complete

one rep of each exercise.

Bulgarian Jump Squats (8/side…1/side)

Decline Pushups (8…1)

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Perform as above :

Goblet Bulgarian Jump Squats (8/side)

Decline Close-Grip Triple Stop Pushup (8…1)

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Do the following superset as many times as possible in 3

minutes, resting only when needed.

Chin-ups (4)

Close-Grip Pushups (4)

Note – if you don’t have a Chin-up bar, you can do strap rows

or DB Rows (choose a weight in which you can do for 6-8 reps).

Crank those reps out

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Do the following superset resting only when needed. In the

first superset, you’ll do 10 reps of each exercise. In the next

superset, you’ll do 9 reps. Continue in this fashion until you

complete 1 rep of each exercise.

•  Triple Stop Pushup (10…1)
• DB Piston Row (10/side…1/side)

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Do the following circuit 3 times, resting for 30 seconds between circuits.

• Goblet Switch Lunge (10/side)
• Stability Ball Superman Plank (30 secs)
• KB or DB Swings (50)

No equipment? No problem.

Replace the Goblet Switch Lunge for the BW Switch Lunge

Do a Pushup Plank to replace the Stability Ball Plank

Do Total Body Extensions to replace KB or DB Swings.

And just in case you don’t know what the Total Body Extension is…

… it’s perhaps the greatest non-impact conditioning exercise EVER.

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Do the following superset 3 times, resting as shown:

Jumping Jacks (30 secs), rest 10 secs

Plank Jumping Jacks (30 secs), rest 10 secs

Uhhh yeah, the “Plank Jumping Jacks”. Seeing is believing…

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Do the following circuit as many times as possible in 5 minutes, resting only when needed.

Total Body Extensions (10)
Close-Grip or Kneeling Close-Grip Pushups (10)
Total Body Extensions (10)
Mountain Climbers (10/side) – Moderate pace and keep  hips LOW and abs BRACED hard!

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4-Minute Flat Stomach Ab Circuit Workout
1A) Total Body Extension – 60 seconds
1B) Rocking Plank – 60 seconds
1C) Run-in-Place or Jumping Jacks – 60 seconds
1D) Mountain Climbers – 60 seconds

If you are advanced, you can rest 1 minute and repeat that up to two more times.

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Ab Finisher  – Swing and Step on the 20’s

Do the following exercises like this:

1) KB/DB Swings – 6 rounds of 20 seconds followed by 10 seconds of rest

2) Hand Step-ups – 4 rounds of 20 seconds followed by 10 seconds of rest

No-equipment option: Replace Swings with the Total Body Extension and replace the Hand Step-ups with Hand Walk-outs.

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Ab Finisher : “Jumpin’ and Climbin'”

In the first circuit, you’ll perform 6 reps of both climbing exercises.

In the next circuit, you’ll perform 5 reps of both climbing exercises.

Continue in this fashion until you complete 1 rep of each climbing exercise.

For the jump rope, you’ll perform 20 secs every circuit.

1A) Jump Rope or Jumping Jacks (20 secs) <== Every circuit

1B) Spiderman Climb (6/side… 1/side)
1C) Jump Rope or Jumping Jacks (20 secs) <== Every circuit

1D) X-Body Mountain Climber (6/side…1/side)

– Rest as little as possible between exercises and circuits. Enjoy!

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3 MINUTE FINISHER

Do the following superset as many times as possible in 3 minutes, resting only as needed.

1A) KB or DB Swings (10)
1B) Stability Ball Jackknife Pushup (5)

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CIRCUIT
3A) Burpee – 20-10
3B) Spiderman Pushup 20-10
3C) Total Body Extension 20-10
3D) X-Body Mountain Climber 20-10
– 2 Rounds
•
4A) TBX punisher x 2
4B) Plank to Triceps Extensions – 30s
4C) Rocking Plank – 30s
– 2 Rounds

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Burpees (20 secs), rest 10 secs
KB/DB Swings (40 secs), rest 10 secs
Burpees (20 secs), rest 10 secs
KB/DB Swings (40 secs), rest 10 secs
Burpees (20 secs), rest 10 secs
KB/DB Swings (40 secs)

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1A) Reverse Lunges  20 seconds work, 10 Seconds rest
1B) Burpees  20 seconds work, 10 Seconds rest – 2 cycles
1C) Pull Ups  20 seconds work, 10 Seconds rest – 2 cycles
1D) Push Ups  20 seconds work, 10 Seconds rest – 2 cycles
Do each exercise as quickly as possible (while keeping good form) for 20 seconds. Rest 10 seconds between each exercise. Repeat this circuit 2 times for a total workout time of 4-minutes

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1A) SB Side Lunge 2 20 seconds 10 Seconds
1B) SB Push Ups 2 20 seconds 10 Seconds
1C) SB Tuck Jumps 2 20 seconds 10 Seconds
1D) SB Mountain Climbers 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20 seconds. Rest 10 seconds between each exercise. Repeat this circuit 2 times for a total workout time of 4-minutes.

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Cross – Body Mountain Climbers on TRX or Gliders

This exercise requires solid core strength and helps to develop power in your legs. Think horizontal sprinting.

Now try 4 minutes of 20:10 intervals (20 seconds work, 10 seconds rest and repeat for 8 rounds)

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 DB Thruster ( Squat and Press )

20 : 10 Tabata for 8 sets = 4 min

This powerful, explosive exercise is not for the faint of heart.

You can count on this total body move to boost your power and torch calories at the same time, while targeting muscles in your legs, hips, shoulders and core.

This will boost your afterburn so you continue burning calories long after your workout.

(i) Hold the weight in front of your shoulders, with elbows bent.

(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.

(iii) Push back up, press the dumbbells overhead until your arms are straight.

(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.

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 Burpees

You can burn over 12 calories per minute using the world’s best 3-second bodyweight exercise. And you will in amazing shape fast!

Add a push up into the equation, if you’re feeling extra adventurous.

OR  2 spiderman push-ups ( left leg to left elbow, then right leg to right elbow )

OR for the freaky fit, add a left and right cross-body mountain climber after the second push-up.

20 : 10 Tabata for 8 sets = 4 min

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Walkout (with Variations)

The hand walk out to plank is a totally underrated exercise. It teaches your abs and lower-back muscles to play nicely together, and also develops strength and stability in the shoulders while creating a “metabolic flush” – meaning the blood is shunted from your legs, to your upper body and back to your legs again in quick succession.

The cool thing is, you can do the walkout and add different exercises and make it even crazier.

One of my favorite variations to love/hate is the walkout to cross body mountain climber.

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Kettlebell Swings

20 : 10 Tabata for 8 sets = 4 min

You want to generate most of the power in your hips, and fire your glutes hard to pop the kettlebell up to naval level. Avoid going all the way overhead, or you’ll lose the muscle engagement in your lats.

What do these 5 exercises listed above have in common?

You’re using more than one muscle group – actually a ton of muscle groups – so you skyrocket your heart rate, metabolism and continue burning calories long after your workout ends.

Want to seriously boost your afterburn? Put these exercises in to super circuits.

You will burn calories just looking at this.

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Do the following circuit as many times as possible in 2 minutes, resting only as needed (try not to rest!).

Switch Lunge (1/side)

Renegade Row (1/side)

Jump Rope (30 revolutions as fast as possible)

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1A) MB Goblet Squat 2 20 seconds 10 Seconds
1B) MB Split Push Ups 2 20 seconds 10 Seconds
1C) MB Toe Tappers 2 20 seconds 10 Seconds
1D) MB Close Push Ups 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20 seconds. Rest 10 seconds between each exercise. Repeat this circuit 2 times for a total workout time of 4-minutes.

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1A) Full Body Extensions 2 20 seconds 10 Seconds
1B) SB Tuck Jumps 2 20 seconds 10 Seconds
1C) MB Bunny Hops 2 20 seconds 10 Seconds
1D) MB Heel Touches 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20 seconds.

Rest 10 seconds between each exercise.

Repeat this circuit 2 times for a total workout time of 4-minutes.

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1A) Prisoner Squats 2 20 seconds 10 Seconds
1B) MB Slams 2 20 seconds 10 Seconds
1C) Reverse Lunges 2 20 seconds 10 Seconds
1D) MB Close Push Ups 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20 seconds.

Rest 10 seconds between each exercise.

Repeat this circuit 2 times for a total workout time of 4-minutes.

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1A) All Out Sprint 2 x 20 seconds @ 10 Seconds rest
1B) All Out Sprint 2 x 20 seconds @ 10 Seconds
1C) All Out Sprint 2 x  20 seconds @ 10 Seconds
1D) All Out Sprint 2 20 seconds 10 Seconds
Do each exercise as quickly as possible (while keeping good form) for 20 seconds.

Rest 10 seconds between each exercise.

Repeat this circuit 2 times for a total workout time of 4-minutes.

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Do the following circuit twice, resting ONLY when needed.

1) Burpees (10 reps)

2) Narrow-Stance Bodyweight Squat (20 reps)

3) Pushup/X-Body Mountain Climber Combo (20 reps)

4) Alternating Diagonal Lunge (10 reps per side)

5) Plank to Triceps Extension (10 reps)

6) Skater Hops (10 reps per side)

The next time you do this Bodyweight Challenge Finisher, try to beat the previous time it took you to complete it.

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a) Running in Place (HARD!) for 10 secs followed by 20 secs of rest

b) Total Body Extensions (as fast as possible!) for 10 secs followed by 20  secs of rest

c) Jump Rope (25-35 reps as fast as possible!) followed by 20 secs of rest

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1) Punisher Squat x 2 rounds (20 seconds squats, 10 second hold)

2) Pushups – 30 seconds, max reps

3) Slam Ball Slams or Total Body Extension – 60 seconds, max reps

4) Bodyweight Row or DB Rear Deltoid Raise – 30 seconds, max reps

5) X-Body Mountain Climbers – 30 seconds, alternating sides

6) Slam Ball Slams or Total Body Extension – 30 seconds

7) Prisoner Punisher Squats x 2 rounds (20 seconds squats, 10 second hold)

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KB/DB Swings (30 secs)

Plank (30 secs)

Do this cycle up to 8 times

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Do the following circuit 3 times, resting as shown:
Sprint (15 secs), rest 1 minute
Double Burpee (5)
Burpee/X-Body Mountain Climber Combo (5)
Burpee/Spiderman Pushup Combo (5), rest 1 minute
Sprint (15 secs), rest 1 minute

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4-Minute “Marathon” Workout Option:

1) Prisoner Squat x 1 minute

2) *Spiderman Pushup (alternating sides) x 1 minute

3) Total Body Extension x 1 minute

4) Rocking Plank or Plank with Arms on Ball x 1 minute

 

*If you can’t do Spiderman Pushups for a full minute (and really, who can?), do as many as you can and then switch to regular Pushups. If you can’t finish the minute with those, switch to Mountain Climbers.

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1) Run-in-Place – 30 seconds

2) Chin-up or Bodyweight Row or Pushup – 30 seconds

3) Total Body Extension – 30 seconds

4) Spiderman Climb (alternating sides) – 30 seconds

5) Punisher Squat – 20 seconds squat + 10 second hold

– Repeat this circuit 1 more time.

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Do the following superset as many times as possible in 5 minutes, resting only when needed

 

Do the following superset 6 times, resting only when needed.