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Train Your Body in 5 Minutes

Burn fat and improve your athleticism with a training routine you can do anywhere. All you need is your bodyweight.

Exercises NOTES
1

heel to glute - moving forward with arm reach (ipsi)

Sets: 1
Reps: 6

1. Start in a standing position.
2. Grab right ankle with the right hand and pull heel to glute as the left hip and ankle extend.
3. Step forward with right foot and repeat stretch on other side.
4. Continue for prescribed number of repetitions.

Be sure to: Keep knee pointed to ground. Keep glute contracted during stretch. Do not hyper-extend low back.

You should feel it: Stretching the quadriceps.

2

forward lunge, elbow to instep - crawling

Sets: 1
Reps: 6

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Step forward into a lunge with one foot, placing the opposite hand on the ground for support and the same side elbow toward the inside of the front foot. Hold this position for 1 to 2 seconds.
3. Take the hand that was inside of the front foot and place it outside of the foot and push your hips toward the sky. Hold this position for 1 to 2 seconds.
4. Drop your hips and crawl into the next repetition with the other leg.
5. Continue alternating to complete the set.

Be sure to: Keep your rear leg straight and do not let your knee touch the ground.

You should feel it: Stretching the groin, glute, and hamstring of the front leg and the hip flexor of the back leg.

3

handwalk - moving backward

Sets: 1
Reps: 6

1. Stand with your legs straight and your hands on the ground in front of you.
2. Keeping your legs straight and stomach tight, walk your hands forward.
3. Still keeping your legs straight, walk your feet back up to your hands.
4. Continue for the remainder of the set.

Be sure to: Use short “ankle steps” to walk back up to your hands. That is, take baby steps using only your ankles—don’t use your knees, hips, or quads.

You should feel it: Stretching your hamstrings, lower back, glutes, and calves.

4

lateral lunge

Sets: 1
Reps: 6

1. Stand with you feet shoulder width apart.
2. Step to one side and lower your hips to the floor by squatting back and down with the stepping leg, keeping the other leg straight.
3. Return to the starting position by pushing up with your bent leg.
4. Switch directions and repeat the movement.
5. Continue alternating to complete the set.

Be sure to: Keep your chest up and your back flat.

You should feel it: Working your glutes, hamstrings, and quads and stretching the inner thigh of the straight leg.

5

push up

Time: 1 min.

1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you.
2. Keeping your torso stable and hips square to the ground, bend your elbows to lower your body towards the ground.
3. Without touching the ground, push yourself back up.
4. Continue for the full set.

Be sure to: Keep your body in a straight line and push your chest as far away from your hands as possible.

You should feel it: Working your chest, arms, and torso.

6

pillar bridge - with arm lift

Time: 1 min.

1. Lie facedown with your forearms on the ground under your shoulders and your feet slightly wider than shoulder-width apart.
2. Push your forearms away from your body and lift your hips into the air, supporting your weight on your forearms and toes.
3. Without moving your torso, lift one arm up and away from your body, holding for 1 to 2 seconds.
4. Return to the starting position and repeat with the opposite arm.
5. Continue alternating to complete the set.

Be sure to: Keep your stomach tight and your weight evenly distributed on both feet.

You should feel it: Working your shoulders and torso.