Finding Time for Fitness in a Busy Life

5 Minute Workout Part 3: Full Body

5 Minute Workout Part 3: Full Body

20/20 Burnout part 3

For part 3, I thought we would do a full body burnout! Part 1, we did squats. For part 2, we did lunges. So why not add a full body 5 minute workout to the mix!? If you add all 3 of these into a 15 minute workout, think of the burn!! Oh, it would be good! Actually, I did this and it was great. I added it to my 12 minute Cardio workout for a nice quick workout!

If you missed part 1 and part 2, you definitely need to check them out. I know those are complete squat and lunges workouts and this one has a squat and lunge but hey, I said full body here! haha This one has some core and upper body work as well! And this workout is great! Not only will it work stability but it will also work your strength!

This One is TOUGH!

I will be honest with you, even I had some issues doing this workout. I am NOT the best at push ups and this was not easy to do on my toes. It takes a lot of chest strength and that is something I am continuing to work on! So I did these on my knees and it still was a good BURN! My goal is to continue doing these and work my way up to my toes!ย 

Also, since I have a long torso, I get stuck in certain spots during sit ups so I have a couple videos that I will post on IG that show me trying so hard to get up. hahahahaha!

 

5 Minute Total Body Workout

For part 3, you will still do every move for 40 seconds and the main goal is 1 rep! To make this a 5 minute workout, only take a 10 second break in between exercises! I’ll go over the basics again, just in case you missed part 1 and part 2!

You will slowly lower yourself down for 20 seconds then you will slowly raise back up for 20 seconds. For example, while doing a squat, you would slowly squat back low and when the first 20 seconds is up, you should be pretty low. Then the next 20 seconds you would raise back up, pushing through your heels, to standing.

You will be doing 5 moves (with one being two-sided). This will have all basic moves that anyone at any level can do. If you want to make it more of a challenge, you can definitely add weights!

 

Step by Step Instructions

Squat

  • First, start with your feet hip width apart
  • Next, slowly squat down as low as you can for 20 seconds
  • Then, slowly rise back up for 20 seconds, pushing through your heels

 

Lunge Left

  • First, start with your left foot in front of you and your right foot behind you
  • Next, slowly lower yourself down into a lunge for 20 seconds, keeping your right knee off the ground
  • Then, slowly rise back up for 20 seconds

 

Lunge Right

  • First, start with your right foot in front of you and your left foot behind you
  • Next, slowly lower yourself down into a lunge for 20 seconds, keeping your left knee off the ground
  • Then, slowly rise back up for 20 seconds

 

Push Up

  • First, start in high plank position with your hands under your shoulders, you can have your knees on the ground (like I did)
  • Next, slowly lower into a push up for 20 seconds, trying to get your chest to the ground
  • Then, slowly rise back up for 20 seconds
  • (Don’t mind my face at the end… this is definitely not easy! hahaha)

 

Sit Up

  • First, start laying with your back on the ground and knees bent
  • Next, slowly lift up to a sit up for 20 seconds
  • Then, slowly lower back down for 20 seconds

 

Bridges

  • First, start laying on your back on the ground with your knees bent and feet about 6 inches from your butt
  • Next, slowly lift your hips off the ground for 20 seconds
  • Then, slowly lower back down for 20 seconds

 

 

Which one of these moves do you think was the most fun? ๐Ÿ™‚

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

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