[an error occurred while processing this directive] Fit In Five Workout - Steven and Chris

Fit In Five Workout

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Personal trainer Josh Adamson says the secret to a five-minute workout is to never stop moving. The circuits described below should be done constantly for five minutes without stopping. If you have extra time, go through each circuit for ten or fifteen minutes.

Remember to always warm up before any exercise. Warming up reduces the risk of injury and gets muscles ready. You can actually lift/push/pull, etc., more if you go through a proper warm up routine, as compared to diving straight into the exercises.

BASIC:  5 BURPEES

Stand with your hips shoulder-width apart, with your hands at your sides. Squat down to the floor, placing your hands on the ground in front of you. Shift your weight to your arms and kick your legs back and out straight, so you are in a plank position. Jump your feet back in to their original point. Stand back up straight.

ADVANCED:  5 BURPEES WITH CHEST TO THE GROUND


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If you would like to make this more challenging, you can do a burpee with a pushup and a jump at the top.
 
BASIC:  10 TORSION CONTROLS

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Assume pushup position on your toes, with your hands underneath your shoulders. Tighten your core, keep your back parallel with the ground, and lift your right hand off the ground and place it on your left elbow. Return your right arm back to the floor and, without rotating your hips, pick your left hand up off the ground and touch your right elbow.
 
ADVANCED:  10 RENEGADE ROWS

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Place a pair of dumbbells on the floor, approximately shoulder-width apart. Assume a push-up position over the dumbbells, so that, while gripping the bells, your chest is directly over them. Your feet should be slightly wider than your shoulders, and your whole body, from heels to head, should look like an inclined plank. When you feel stable, pull your right dumbbell up toward your right hip in a rowing fashion. Return it to the floor in a controlled manner. Keep your hips locked in place throughout the exercise, to force your core muscles into action. Repeat the rowing action with your left arm. Continue to alternate right and left.

BASIC:  15 DEADLIFTS

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The deadlift is by far one of my favourite exercises! It targets the quads, hamstrings, gluteal muscles, lower back, traps and forearms. If not done properly, however, serious injury such as a herniated disc can result. Make sure that you have all the check points correct before adding any weight.

Feet hip-width apart, make sure you maintain your lumbar curve throughout the movement and make sure your weight is in your heels at all times. When coming up from the bottom of the lift, squeeze your glutes to help with hip extension and to take pressure off your back.

ADVANCED:  15 SUMO DEADLIFT HIGH PULLS

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Take a wide or "sumo" stance. Your stance should be wide, but comfortable. There is no set rule for determining how wide your stance should be, however, your stance should be narrow enough that your knees still track over your feet. If your knees cave in, then you should narrow your stance.

Squat down to the weight as in the deadlift. Take a narrow grip between your legs. Look straight ahead, and make sure you maintain a good, natural curve in your lower back, in order to protect your lumbar spine. Take a deep breath and hold throughout the rest of the movement.

Pull with your legs only until they are at full extension. When you reach full extension of the hips, shrug your shoulders to initiate the second pull, and immediately pull with the arms to continue the motion of the weight upward. Keep the elbows high and outside as you come to the top of the movement. Keep the bar under control as you return along the same path to the ground.
 










 

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