DAY 5

Step 1

Choose your preferred Cardio
(look under exercises)

Step 2

Set your gym boss interval timer (app) on 30 sec “ON”
& 15 sec “OFF” for 20 rounds

perform a 5-10 min warm -up

1) CARDIO – 30 Sec

REST – 15 sec

2) Squat + Front Kicks Alternating – 30 Sec

  1. Start in a standing position, legs hip spaced apart. Feet straight. Keep your head facing forward. Knees relaxed – not locked. This is your starting position.
  2. Kick out one leg in front of you, hip height, keeping tummy tight.
  3. Lower leg back into starting position.
  4. With your core tight, push your knees and butt out as you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. It should feel like you are about to sit down on a low chair. This is the squat position.
  5. Keeping the weight on your heels, push upward, until you have returned to the starting position.
  6. Kick out the other leg out in front of you, hip height, keeping tummy tight.
  7. Lower leg back into starting position.
  8. Go back into the squat position.
  9. Repeat.
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Adductors, Calves, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

REST – 15 sec

3) CARDIO – 30 Sec

REST – 15 sec

4) Static Lunge (right leg) – 30 Sec

  1. Stand with your torso upright, with your hands on your hips. Step forward with your right leg around two feet or so from the left foot. This will be your starting position.
  2. Lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Do not allow your knee to go forward over your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge. A long lunge emphasizes the Gluteus Maximus (butt muscle); a short lunge emphasizes Quadriceps.
  3. Push up to go back to the starting position as you exhale.
  4. Repeat with the same leg.
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

REST – 15 sec

5) CARDIO – 30 Sec

REST – 15 sec

6) Static Lunge (left leg) – 30 Sec

  1. Stand with your torso upright, with your hands on your hips. Step forward with your left leg around two feet or so from the right foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Do not allow your knee to go forward over your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge. A long lunge emphasizes the Gluteus Maximus (butt muscle); a short lunge emphasizes Quadriceps.
  2. Push up to go back to the starting position as you exhale.
  3. Repeat with the same leg.
Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

REST – 15 sec

7) CARDIO – 30 Sec

REST – 15 sec

8) Sitting Front Leg Raises – 30 Sec

  1. Start by sitting down, both legs stretched out in front of you. Back straight, tummy tight. This is your starting position.
  2. Lift up your right leg, keeping your tummy tight & back straight. The movement is small & tough.
  3. Lower right leg back to starting position.
  4. Lift up left leg, keeping tummy tight & back straight. Movement must be small.
  5. Lower left leg back to starting position.
  6. Repeat with right leg then again with left leg & so on.
Type: Strength
Main Muscle Worked: Quads
Other Muscles: lower abdominals
Equipment: Body Only
Mechanics Type: Isolation

REST – 15 sec

9) CARDIO – 30 Sec

REST – 15 sec

10) Bridge – 30 Sec

  1. Lay on the floor with your feet flat and knees bent.
  2. Raise your pelvis by driving the movement through your heels. Squeeze your glutes (butt muscles. This will be your starting position.
  3. Lower your pelvis without your butt touching the floor. Then again raise your pelvis, squeezing the glutes back to the starting position.
  4. Repeat.
Type: Strength
Main Muscle Worked: Glutes
Other Muscles: Hamstrings
Equipment: Body Only
Mechanics Type: Isolation

REST – 15 sec

11) CARDIO – 30 Sec

REST – 15 sec

12) Reverse Crunches – 30 Sec

  1. Lie on your back with your hands at your side or underneath your butt to support your back. Put both legs in the air. Your legs should be fully extended with a slight bend on the knee. This is your starting position.
  2. While keeping your knees and feet together, exhale & move your legs towards your torso as you raise your hips off the floor. Use your lower abdominals to raise your hips. The movement is small.
  3. Hold the contraction for a second and move your legs back to the starting position while inhaling.
  4. Repeat.
Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Compound

REST – 15 sec

13) CARDIO – 30 Sec

REST – 15 sec

14) Arm Circles – 30 Sec

  1. Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
  2. Perform a small circular motion with your arms. Breathe normally as you perform the movement.
Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Traps
Equipment: None
Mechanics Type: Isolation

REST – 15 sec

15) CARDIO – 30 Sec

REST – 15 sec

16) Inner Thigh Squat on toes – 30 Sec

  1. Stand with feet wider than shoulder-width apart and toes pointed out to 10 o’clock and 2 o’clock. Stand on your toes. Keep your head facing forward & your hands on your hips. This will be your starting position.
  2. With your core tight, push your knees and butt out as you begin your descent. Sit back with your hips as much as possible. It should feel like you are about to sit down on a low chair.
  3. Keeping the weight on your toes and push upward, until you have returned to the starting position.
  4. Repeat
Type: Strength
Main Muscle Worked: Adductors
Other Muscles: Quadriceps, Calves, Glutes, Hamstrings
Equipment: None
Mechanics Type: Compound

REST – 15 sec

17) CARDIO – 30 Sec

REST – 15 sec

18) Beginner Plank (static) – 30 Sec

  1. Start with your knees on the floor & arms extended, directly below your shoulders to support your upper body. Tuck in your pelvis & keep your tummy tight.
  2. Keep your back straight at all times, do not arch it or push your butt out. The focus is for your abdominals to hold your torso in position.
  3. Hold the position.
Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Isolation

REST – 15 sec

19) CARDIO – 30 Sec

REST – 15 sec

20) Front Raises – 30 Sec

  1. In a standing position, hold a pair of dumbbells in each hand at your side. This will be your starting position.
  2. Keeping your elbows slightly bent, raise one of the weights directly in front of you to shoulder height, avoiding any swinging.
  3. Lower the weight with a controlled motion.
  4. Repeat with the other weight
  5. Repeat.
Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Traps
Equipment: Dumbbell
Mechanics Type: Isolation

YOU DID IT!

(perform a 5-10 min cool down including stretches)

BACK TO EXERCISES

GO BACK

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