Fitness 5: Five Moves, Five Minutes, Five Days


“Everyone can do simple things to make a difference, and every little bit really does count.”

Stella McCartney

Do you want to exercise but can’t seem to find the time?  A simple way to think of exercising without overwhelming yourself is to find 5 minutes in your day.  If you have more time, then add another 5 minutes.

Our concept for Fitness 5 is to make it easy for you to get started with exercise.  With Fitness 5 you can pick 5 exercises out of our list and do each one for 1 minute, up to 5 days per week (any 5 days).  If you have time to add more sets, that’s great.  Simple math: you have time for 5 sets one day, then you’ve tallied 25 minutes of exercise in total!  You can switch things up every day to hit each of the major muscles groups for strength training or focus on strength one day and cardio the next.  It’s your choice.

Fitness 5 Program

We’ve compiled a list of exercises for major muscle groups and created a varied list of cardiovascular physical activities from which to choose.  Each exercise is linked to a HyperStrike Exercise Video showing you how to perform it.

EquipmentSome of the activities need free weights or fitness equipment but most can be done without any equipment at all.  Your body weight may be sufficient or you can improvise by using household items like large juice bottles filled with water, and other weighted items for extra resistance.  The exercises cover major muscle groups divided into upper body, lower body, mid-section, and cardio related exercises.

How it Works

Each of the 5 days, pick 5 exercises from the lists and perform each exercise for 45 seconds, using the remaining 15 seconds to rest and transition to the next exercise.  One set will take you exactly 5 minutes!

GetActiveYou can pick 5 exercises from the same list to concentrate on one muscle group per day, or pick one from each list.  If you pick all 5 from one list, then transition to the lists that follow on subsequent days.  At the end of the 5 days you will have exercised each major muscle group and fit in some cardio.

Do as many sets as you can, have time for, or wish to do.  The idea is to get started and keep it up.  We know that once you make it a routine and enjoy the benefits of exercising, you will naturally transition to more sets because feeling great leads to wanting more!

The Exercises

IMG_3169Upper Body – Shoulders, Chest, Back

  1. Alternating Dumbbell Shoulder Press – Seated or Standing
  2. Pike Press – Feet Elevated
  3. Band Bench Press
  4. Push Ups – Sumo Walk
  5. Dumbbell Row on Ball

IMG_2545Upper Body – Arms

  1. Dumbbell Curl – Standing or Sitting
  2. Concentration Curl
  3. Dumbbell Overhead Triceps Extension
  4. Bench Dip – Feet Elevated
  5. Hammer Curl – Standing

IMG_3173Mid-Section – Abdominals & Core

  1. Leg-Tucked Crunch
  2. Leg-Up Dumbbell Crunch
  3. Exercise Ball Tuck
  4. Lateral Medicine Ball Slams
  5. Plank

IMG_3164Lower Body – Glutes & Legs

  1. Lateral Lunges – Alternating
  2. Bodyweight Squats
  3. Half Wall Slide
  4. Band Leg Curl – Seated
  5. Calf Raise on Step

IMG_2283Cardio Activities

  1. Lateral High Knees – Two Touch
  2. Jumping Jacks
  3. Vertical Jump – Counter Movement
  4. Squat Thrust
  5. Stair Run

Okay, now get your egg timer and get started!  If you prefer, use a smartphone App to help you track time.  There are a ton of alternatives and many also offer sample exercises.

If you like our Fitness 5 Workout, please let us know and share with others.  You can find us on Instagram @aspireperspirenourish.  You can also join us on Facebook to share your ideas.

Recipe of the Week:  Teriyaki (with hint of pineapple) Beef

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About aspireperspirenourish

We are sisters who share a passion for healthy living! Each of us brings different knowledge and skills to this project, some similar experiences and a whole lot of shared passion for mindful, fit and nutritious living. This blog is our way of spreading our knowledge and passion about motivation, fitness and nutrition for everyday living. It is also our forum for finding like-minded people from whom we can learn. To learn more about us, please see our "About" page.
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3 Responses to Fitness 5: Five Moves, Five Minutes, Five Days

  1. Pingback: Fitness Motivation: Take the “No Sweat” Advice! | Aspire, Perspire, Nourish Yourself

  2. Susan says:

    Great ideas!

    Like

  3. Thank you, Susan. I’m always looking for easy ways to fit into my busy life more activities that keep me fit…and away from the fridge!

    Like

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