The 5 for 5 Workout

The 5 for 5 Workout is a simple way to design a challenging and efficient workout.  The name stems from my teenage years when I worked at Arby’s.  At that time, Arby’s offered the 5 for 5 special where you could get 5 roast beef sandwiches for 5 dollars.  That’s not the case anymore, but the name is still catchy.  So I ditched the sandwiches, kept the name and came up with this fun workout idea.

The workout is simple.   Choose 5 different exercises that you will do consecutively in a circuit.  Execute 5 rounds of these 5 exercises. You can choose to use exercise equipment like stability balls, bands or dumbbells.  If exercise equipment is not available, don’t worry because the 5 for 5 workout is perfect for body weight exercises.

Design your workout circuit by choosing two upper body exercises, two lower body exercises, and one core or cardiovascular exercise.   Alternate upper body and lower body exercises for the first four exercises in your workout circuit.  The fifth or final exercise in the circuit should be a be a core or cardiovascular exercise.  You could do each exercise for a set number repetitions or amount of time.  An example of this would be 8 repetitions or 30 seconds for each exercise.  Rest time will decrease as you progress, but in the beginning make sure to take enough rest so you can complete the 5 rounds.

Here is an example of the 5 for 5 workout.  The abbreviation DB stands for dumbbell.  I’ll be using a time interval of 30 seconds of exercise and 10 seconds of rest.  Many smart phones have timer apps that will help you with exercise and rest intervals.

  • DB Floor Press
  • Wall Sit
  • DB Bentover Row
  • DB Reverse Lunges
  • DB Mountain Climber

Do a total of 5 rounds.

When it comes to the 5 for 5 workout, it’s anytime and any place.  Use the 5 for 5 workout when you are traveling for work.  Pack an exercise band, choose 5 band exercises, and do a workout  in your hotel room.  When you baby is down for a nap, do the 5 for 5 workout in your living room with a set of dumbbells and the baby monitor.   Battling the after-work crowd at the gym?  Grab a set of dumbbells and crank out 5 rounds of your 5 exercises without wasting time waiting for equipment.

The 5 for 5 workout gives you the best of a total body workout.  No excuses, because this workout can be done with minimal space, time and exercise equipment.   No longer is the 5 for 5 a fast food deal that packs on the pounds.  It’s a workout, that will get your body into amazing shape