Day 5: 5 Day Home Workout Challenge – Full Body HIIT Strength

Format: Perform 3 rounds for the prescribed amount of time and reps. Rest as needed. 

Move 1: Mountain Climbers

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table.

Move 2: Half Get Ups

• Lay on your back, with your left knee bent and your right leg straight out.
• With your left arm straight up in the air reach toward the ceiling and perform a sit up (you can support and assist yourself by pressing off your right arm.
• As you sit up, press down through your left heel as you squeeze your glutes to lift your hips up off the ground and end in a partial reverse tabletop position. (You’ll support yourself on just the right arm, the heel of the straight right leg, and the surface of your flat left foot, like a tripod.)
• Come to the top of that position, hold for one to two seconds and then slowly reverse this movement by dropping your booty back to the floor and slowly rolling back to your starting position and repeat.

Move 3: Knee Drivers

• Start with your left foot behind you and your arms overhead.
• Pretend you are crushing a watermelon between your knee and your hands.
• Drive your knee up as you drive your arms down. Repeat on other leg.
• MOD: Do this without a weighted object. 

Move 4: Sumo Squat Calf Raise Series

• Begin with your feet wide and toes pointed out slightly. Keep your core engaged and torso lifted.
• Be careful not to bend forward at the hips – instead, shoot your booty back like you are going to sit down in a chair. Only go as deep as you can go without losing good form.
• Come up onto your toes and then lift your left heel and pulse, then your right heel and pulse.
• Come to standing, then back down and repeat.

Move 5: Sumo Squats with Back Pull Row

• Begin with your feet wide and toes pointed out slightly. Keep your core engaged and torso lifted.
• Be careful not to bend forward at the hips – instead, shoot your booty back like you are going to sit down in a chair. Only go as deep as you can go without losing good form.
• Knees should be tracking in line with your toes as you keep your weight back in your heels.
• As you come up, power through your heels and fire through your glutes,
• Lift your dumbbells straight up to the collarbone with your elbow leading the movement and pull the dumbbells towards your face, squeezing your shoulder blades together for a back pull.
• Bring arms back down and repeat the movement.
• MOD: Do this bodyweight. 

Move 6: Alternating Reverse Lunges with Biceps Curls

• Start with your feet hip distance apart and your core engaged.
• Step your right foot back behind you, begin bending your back knee. until your back knee nearly touches the ground in a 90 degree angle (as you descend, perform a right arm bicep curl).
• Lower your body until your right thigh is parallel to the floor (ensure your knee is not shooting out over your toe and maintain an upright chest).
• As you stand up, power through your front heel and come to standing.
• Repeat with left leg and left arm.