FIVE FOR FIVE

FIVE FOR FIVE

Five minutes, five exercises, no excuses. Short on time? These are the perfect quick but intense bursts of movements to get your heart pumping quickly. If you've got more time to spare, stack these five minute EMOM style programs on top of each other for a customizable burn that fits seamlessly into your training routine.

FIVE FOR FIVE

19 Videos

  • 5:5: UPPER BODY STRENGTH (#1)

    Five minutes, five exercises with Coach Zack.

    1 min each:
    Pulse rep shoulder press
    Pulse rep bicep curls
    T Flies
    Low to high chest flies
    Hollow body chest fly into press

  • 5:5: LOWER BODY STRENGTH (#2)

    Five minutes, five exercises with Coach James.

    1 min each:
    Single leg squat & press
    Lateral lunge & press
    Ascending dumbbell clean & press
    Goblet squat pulse
    Squat into lunge

  • 5:5: TOTAL BODY CONDITIONING (#3)

    Five minutes, five exercises with Coach Joe.

    1 min each:
    Lateral plyo push-ups
    Roll backs
    Push up rock backs
    Quick feet to plate
    Quick feet forward and back

  • 5:5: LOWER BODY CONDITIONING (#4)

    Five minutes, five exercises with Coach Joe.

    1 min each:
    Game of 3s squat to squat jump
    Game of 3’s lunge pulse to lunge jump (R)
    Game of 3’s lunge pulse to lunge jump (L)
    Knee ups
    Plyo knee tuck jumps

  • 5:5: TOTAL BODY CONDITIONING (#5)

    Five minutes, five exercises with Coach Zack.

    1 min each:
    Air squats
    Lateral skaters
    Alt right arm left foot (switching)
    Plank twists
    Drop downs

  • 5:5: UPPER BODY STRENGTH (#6)

    Five minutes, five exercises with Coach Zack. Bench or elevated surface needed.

    1 min each:
    Single arm rows (L)
    Single arm rows (R)
    Lat pull overs into chest press
    Close grip press
    Bicep curl to shoulder press

  • 5:5: UPPER BODY STRENGTH (#7)

    Five minutes, five exercises with Coach James.

    1 min each:
    Wide shoulder press
    Hammer curl
    Open and close
    Fore arm twists
    Knuckle chest press

  • 5:5: TOTAL BODY STRENGTH (#8)

    Five minutes, five exercises with Coach Zack.

    1 min each:
    Pulse squats
    RDLs
    Alt push-up front raise
    Alt right hand left foot / left hand right foot
    Drop down power clean & press

  • 5:5: TOTAL BODY STRENGTH (#9)

    Five minutes, five exercises with Coach Joe.

    1 min each:
    Front squat with pulse
    Staggered shoulder press / alt shoulder press
    Front squat to press
    Alternating upright row
    Game of 3s (Deadlift & Row)

  • 5:5: UPPER BODY STRENGTH (#10)

    Five minutes, five exercises with Coach Joe.

    Curl to press
    Chest press w/ alt leg raise
    Overhead tricep extensions
    Renegade rows
    Standing chest press out

  • 5:5: TOTAL BODY STRENGTH (#11)

    Five minutes, five exercises with Coach Joe.

    1 min each:
    Lateral lunge w/ a val slide (L)
    Lateral lunge w/ a val slide (R)
    Alternating lunge with curl
    Overhead press w/ knee drive
    Drop down clean & press

  • 5:5: UPPER BODY STRENGTH (#12)

    Five minutes, five exercises with Coach James.

    1 min each:
    Tricep extensions
    Shoulder hammer curls
    Bicep hammer curls
    Chest press
    Tricep kickbacks

  • 5:5: UPPER BODY CONDITIONING (#13)

    Five minutes, five exercises with Coach Joe.

    1 min each:
    Normal to wide switch push-ups
    21s: bicep curls
    X push-ups
    Bent over row - normal to wide
    Pulse rep push-ups

  • 5:5: CORE STRENGTH (#14)

    Five minutes, five exercises with Coach James.

    1 min each:
    Knee tuck into toe touch
    Single arm get up
    Sit up open & close
    Plank kick back
    Plank hold 60 secs

  • 5:5: CORE STRENGTH (#15)

    Five minutes, five exercises with Coach Joe.

    1 min each:
    Leg raises
    Out and up
    Over the mountain
    Kick outs
    Split the DB

  • 5:5: TOTAL BODY CONDITIONING (#16)

    Five exercises, five minutes with Coach James.

    1 min each:
    Rock backs
    Kick up and out
    Diamond push-ups
    Lateral lunge squat
    Russian twists

  • 5:5 CORE CONDITIONING (#17)

    Five workouts for five minutes with Coach Zack.

    1 min each:
    Oblique crunches (R)
    Right side plank hip dips
    Oblique crunches (L)
    Left side plank hip dips
    Push-up into pike

  • 5:5: UPPER BODY STRENGTH (#18)

    Five minutes, five exercises with Coach Joe.

    1 min each:
    Game of 3s (fly to chest press)
    21 Bicep Curls
    Tricep dip ladder
    Narrow chest press
    Push up ladder

  • 5:5: TOTAL BODY CONDITIONING (#19)

    Five minutes, five exercises with Coach Zack.

    1 min each:
    Mountain climbers w/ val slides
    Cocoon into V-ups
    Beast crawls
    Push-up + plank walk
    Broad jump, dropdown, backwards bear crawl