5X5 Challenge

5X5 Week 3: Add Simple Cardio

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Are you getting into the swing yet? This is week three of doing the same five days of movements, so it should begin to feel like second nature right about now. If you have time to keep doing the Foundational Five, I encourage you to keep doing that as well.

If you are feeling up to it, this is a great week to start kicking it up a notch by adding some short cardio. Below are my favorites.

Basic Aerobics II

Basic Aerobics III

Basic Aerobics IV

I had to say a little extra about this one because I was the first time I’ve done it. I will never get tired of these basic aerobics videos. When I don’t have a lot of time (which is often) or I’m out of shape (or pregnant) these still get my heart rate up and work up a slight sweat, which is just the way I like it.

Kelly’s Core Cardio

Kickboxing (This one is bit longer than the others, but since it is one of my perennial favorites I had to mention it).

Move of the Week

Wall sit with the Bicep Curl. I love this move because it allows me to work my core in a more intense way while still doing upper body work. This is especially important if you are increasing the weight you are working with. Weights that are too heavy can cause us to compensate in other areas of the body, resulting in poor alignment and a bulging core. But by doing the bicep curl with a wall sit, it helps to put the focus back on the abdominals. (Put a pillow between your knees for some inner thigh engagement as bonus).

Three weeks down. Two to go.

5X5 Week 4: Cardio and Pilates

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5X5 Challenge Week 2: Incorporate Weights

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Week 2: Incorporate Weights

Like last week, we’ll keep doing the Foundational Five and now do the 5X5 movements with full use of weights. Start with something that feels attainable, because you want to be able to maintain your core engagement and proper alignment during the movements.

This is a great challenge mostly because it reminds me of why I really didn’t like the gym. I just don’t love lots of reps. I start losing my form and getting bored easily. To do the whole combo five different times was hard to deal with and soon I found myself doing sets of 10 or 15 to make it go faster, which probably meant I wasn’t using great form.

I added weights in this week, which definitely took the difficulty up a notch. There were times that I wasn’t sure I could do all the reps, so I went as far as I could without pain. Discomfort I can handle, but pain is bad. I have been noticing a stiffness on my right knee, which I’m mostly chalking up to cold weather because it wasn’t happening just a few months ago. So I’m being especially careful not to aggravate it.

This week for bonus, try a stretching routine.

The PMS Routine

Restorative Poses

Neck Routine

Simply Stretching

Kelly’s Total Body Stretching

Move of the Week

Plie Squat with Overhead Press

This is my favorite movement because you get lots of bang for your buck. This works multiple muscle groups and if I add an extra core flex, it can be a good core workout too.

 5X5 Week 3: Add Simple Cardio

 

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Fit2B 5X5 Challenge

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So where have I been? Not doing Fit2B. I’ve been recovering from a very rough first trimester and finally getting back on the Fit2B bandwagon. I’m hoping to be back to blogging about Fit2B shortly featuring some totally new workouts I haven’t yet tried.

5X5

However, I had finished reviewing the 5X5 challenge ages ago and I haven’t been well enough to post it until recently. So finally after promising to do it after the New Year, here it is.

 

5 Moves, 5 sets of 5, 5 days a week for 5 weeks

I wanted to try the 5×5 challenge for a while but to be honest, I really didn’t know what to expect. The first day seemed a little bit easy to me. As in, really this is it? But I also know that this is a great opportunity to work on consistency.

I decided to do the 5X5 for Five weeks, five days a week. Saturday is a bonus day and Sunday is a rest day.

 

Week 1 incorporate Foundational Five (Tummy Safe Transitions for bonus)

I thought day one seemed awfully easy until I remembered, wait I’m supposed to do 5 sets of five. So five exercises, five sets of five each. So each exercise 25 times. (possibly more depending on how you count exercises done on each side). I don’t recommend trying to do all 25 at once unless you are already in great shape. Instead try doing 5 or 10 at a time and then rotate through all 5 exercises 4 or 5 times until you’ve achieved the proper number of reps. Core strength is important so if you can’t keep your core engaged on the effort of each movement, then do fewer repetitions until you can.

If you are starting this workouts with a lower level of fitness I recommend doing week 1 with only 5 reps of each movement and increasing accordingly until the final week when you really are doing five reps of each movement and then doing the whole cycle five times.

I did week one almost entirely without weights (except maybe for my water bottle, as Bethany does in the videos) It’s easier to focus on proper form and learning the movements the first time around that way.

Add the Foundational Five and similar easy workouts, perhaps one each day, to make this a more complete workout.

Favorite Move of the Week

Mermaids: I know these are very common and considered basic. But I find them hugely beneficial for both stretch and strength. Plus, I can do a whole lot of them and not really get bored.

 

5X5 Challenge Week 2: Incorporate Weights 

 

You can use the coupon code laundryblog to save 30% off a Fit2B Studio yearly membership. That’s less than $7 a month!
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Or check out the Fit2B Store for other great healthy living products.

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Categories: 5X5 Challenge, Exercise, Fit2B Studio | Tags: , , , | Leave a comment

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