5 Minute Strength Sets

Monday starts STRONG with 5 Minute Single Limb Strength Sets!  As always you have options of weighted (kettlebell or dumbell) or bodyweight exercises.

We are trying to match workouts that we do at the gym with our online workouts AND we plan to make new videos SOON!  We are also repeated some workouts so you can track or notice your progress!  EVERYONE has made improvements in one way or another and those small gains should be recognized!  It’s NOT EASY but you keep showing up and we see it!

Let’s GO!

5 Minutes Continuous x 5 Rounds

You will work one side of the body for each exercise then repeat on the other side. 

Intervals are set at 30 seconds.

1. Cleans or Single Leg Deadlift 
2. Press 
3. Split Squat 
4. Row 
5. Walkout or Plank

Repeat other side = 1 Full Round! 

Rest 1 minute between circuits.

Finisher:

Alternate between two exercises. 

You will ladder DOWN in reps of swings (20-2) as you ladder UP with Step Ups or Burpees (1-10)

Training at home or out of town?

Below is a similar 5 Minute Strength Workout you can use to follow along.

Your intervals as above will be set to 30 seconds, switching sides (Left/Right) as noted below.  Each Round is 5 Minutes.  You will rest 1 minute between rounds.

Have some fun with this.

OPTION #1:

• Cleans or single leg deadlift L/R
• Press L/R
• split squat L/R
• 1 arm row
• Ab Choice x 2

OPTION #2:

• Single leg static hip bridge L/R
• 1 arm push-up L/R
•  Split squat L/R
• 1arm ring row L/R
• Ab Choice x 2

OPTION #3 (Kettlebell Sport):

• Round 1 – complete Option #1
• Round 2 – 30 on / 30 off x 5 Long Cycle
• Round 3 – 5 minutes Long Cycle
• Round 4 – Active Recovery
• Round – 5 minutes Long Cycle

Finisher for Options 1&2:

5 min AMRAP (as many rounds as possible):

• 5 burpees,
• 10 swings or broad jump,
• 15 mt. Climbers,
• 20 swings or squats,
• 25 JJs or 50 JR: