Week 5
Burn massive amounts of calories and strengthen your entire body with our high intensity workout. Keep challenging your body for even better results! You've had 4 weeks to learn and master these moves, now it's time to give it your all and finish off our fifth week strong!
How to perform week 5
We've set up 4 stations of workouts, which makes up 1 circuit. Each station comprises of 2 moves, which you have to perform as a superset, followed by a “finisher”.
(Superset: Perform the 1st exercise as directed, immediately followed by the 2nd exercise for the required reps. That's 1 set)
Once you're finished with the superset at station 1, wait 1 minute and move on to station 2. Complete all 4 stations of supersets to finish 1 circuit. And wait 2-3 minutes before completing more rounds.
Depending on your level, complete 3–4 rounds of this circuit. Remember form over function. If you struggle with an exercise, rather reduce the weight used to ensure proper form. We've provided you with 2 workouts, spread these at least 2 days apart.
Very important; do a sufficient warm up and activation exercises prior to this workout.
How to perform week 5
We've set up 4 stations of workouts, which makes up 1 circuit. Each station comprises of 2 moves, which you have to perform as a superset, followed by a “finisher”.
(Superset: Perform the 1st exercise as directed, immediately followed by the 2nd exercise for the required reps. That's 1 set)
Once you're finished with the superset at station 1, wait 1 minute and move on to station 2. Complete all 4 stations of supersets to finish 1 circuit. And wait 2-3 minutes before completing more rounds.
Depending on your level, complete 3–4 rounds of this circuit. Remember form over function. If you struggle with an exercise, rather reduce the weight used to ensure proper form. We've provided you with 2 workouts, spread these at least 2 days apart.
Very important; do a sufficient warm up and activation exercises prior to this workout.
Week 5 – Workout Circuit 1
Super set 1
12 Kettlebell deadlifts
12 Renegade rows
Finisher: 20 Jump squats
Super set 2
12 Kettlebell swings
10 push-ups
Finisher: 20 Jump Lunges
Super set 3
12 Bent over rows
12 High pulls
Finisher: 40 Jump ropes
Super set 4
12 Plank Push-ups
20 Bicycle crunches
Finisher: 15 Tuck jumps
Week 5 – Workout Circuit 2
Super set 1
12 Barbell squats
12 Shoulder presses
Finisher: 40 Jump ropes
Super set 2
12 Dips
12 Good mornings
Finisher: 15 Jump squats
Super set 3
15 Squat press
30 Walking lunges
Finisher: 15 Tuck jumps
Super set 4
12 Spiderman push-ups
12 Jackknives
Finisher: 20 Jump lunges
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