Hi, fitness friends.
Welcome to another edition of bodyweight bootcamp. This is a weekly post where I share a portion of the beginners bodyweight bootcamp class that I teach every Tuesday evening in Hurst, TX. I'd love it if you would join me for a bootcamp class whether in person in Hurst, TX or try out my workout here.
5 x 5 x 5 circuits
To complete the 5 x 5 x 5 workout you will perform five reps of each exercise in the circuit for five minutes. Repeat the exercises in the circuit until the five minutes are up. Take a one minute break between circuits. Complete all five circuits for a full body weight workout.
Circuit 1
Glute Bridge March and Bicycles
Perform 5 reps of each exercise and repeat until the five minutes are up.
Glute bridge march: Lie on your back with your knees bent and lift your hips off the floor while squeezing your glutes and abs. Bring your knees in towards your chest to march. March on the right leg then left leg equals one rep. Don't forget to breathe!
Bicycles: Lie flat on the floor with the lower back pressed into the ground. Place your hands on either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Lift your head and shoulders off the floor and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor, similar to the motion you'd make while pedaling a bicycle. Repeat on other side.
Circuit 2
Squats and Curtsy Squats
Perform 5 reps of each exercise and repeat until the five minutes are up.
Squat: Starting with your feet hip width apart push your hips back and lower until your thighs are parallel to the floor (like you are sitting back in a chair) or as low as your flexibility allows. In the low position, engage your core, squeeze your glutes and push up to standing in an explosive movement Take a deep breath in as your lower to the squat and breath out as you return up to standing.
Curtsy Squat: Stand with feet shoulder-width apart, hands on hips. Cross right leg behind body and to the left. Bend left knee 90 degrees, or as low your flexibility will allow, toes pointing forward, then return to starting position. Repeat on other side. This is one rep.
Circuit 3
Tricep Dips and Plank Rows
Perform 5 reps of each exercise and repeat until the five minutes are up.
Plank rows: Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down.
With your core tight and your glutes engaged lift your right elbow to the ceiling. Repeat with left arm. Row on right arm, then left arm equals one rep.
Circuit 4
Kneeling Up/Down and Lunges
Perform 5 reps on each leg of each exercise and repeat until the five minutes are up.
Kneeling up/down: Start in a kneeling position on a mat. Leading with your right leg, push yourself up to standing position. While standing, leading with your left leg, lower yourself back down to kneeing position. Repeat on opposite leg, use your left leg to stand and right to return to kneeling.
Lunges: With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Push back up to standing and change legs. Lunge on right leg then left leg equals one rep.
Circuit 5
Pushups and Mountain Climbers
Perform 5 reps of each exercise and repeat until the five minutes are up.
Pushups: Start in a high plank position with your hands placed directly under your shoulders. Keeping your body in a straight line, while engaging your core slowly lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees.
Mountain Climbers: Start in a straight arm plank position with shoulders directly over wrists. Step one foot up in line with hip, then step back to plank position. Repeat with opposite foot. This is one rep. Move as quickly as possible while keeping your core engaged and breathing normally.
Warm up and cool down before and after every workout. It is important to remember that while I am a certified personal trainer, I am not your trainer. Please speak to a doctor or fitness professional that understands your unique fitness level and abilities before beginning any new exercise program.
Try it out and let me know what you think!
Coach Lea