5 x 5 x 5 UPPER BODY WORKOUT 5 EXERCISES | 5 REPS | 5 ROUNDS

Welcome to the latest edition of workout Wednesday! Last week I shared my 5x5x5 Leg Workout, so it seemed only fitting to follow up with the upper body workout version. 

You perform each exercise for 5 reps before moving on to the next exercise without rest. After you complete the five exercises, rest for one minute and repeat the circuit four more times. By the end you will have performed 25 reps of each exercise and ran 2.5 miles. Not too shabby for a strength and running workout!

Set a timer to see how long it takes you get through the five circuits to establish a baseline time frame for future workouts, but you should not rush through the exercises for time. It is more important to perform each exercise with perfect form than it is to complete it quickly. 

5 exercises | 5 reps | 5 rounds

PUSH UPS

Start in a high plank position with your hands placed a little wider than your shoulders. Keeping your body in a straight line, while engaging your core, bend your elbows to lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees. 

TRICEP DIPS

Position your hands shoulder width apart behind you on a bench. Slide your booty off the front of the bench with your legs extended out in front of you. Keep your elbows close to your sides (don't allow them to flare out) and lower your body toward the floor until your elbows are at about a 90-degree angle while keeping your back close to the bench. From the low position, straighten your elbows to return to the starting position. Keep your shoulders down as you lower and raise your body. If this is too challenging you can bend your legs to modify the exercise.

PLANK ROWS

Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down.

With your core tight and your glutes engaged lift your right elbow to row as you bend your elbow up toward the ceiling. Keep your elbows close to your side, do not allow them to flare out. Do 5 reps on each side before moving on to the next exercise. I am using a 12 lb weight here  (affiliate link) but you could do this same movement without any weight.

MOUNTAIN CLIMBERS

Let's work that core! Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down. Quickly bring your right leg, then your left leg in to touch your elbows. Right leg, left leg = one rep. 

5 MILE RUN

You can do the .5 mile run on a treadmill (like I do in the #shredshed), at the track (like we might do at boot camp) or on the street. If you decide to run on the streets you can measure the distance using a running app or in your car. The pace of your .5 mile run should be comfortably hard, this means you should be pushing your pace slightly outside your comfort zone (not a leisurely jog) but also not going all-out 100%. 

Give it a try and let me know what you think!

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WHAT I'M WEARING 

These are affiliate links which means if you make a purchase, I make a small commission with no extra cost to you. This helps support the running (pun intended) of this blog.

Nike Women's Pro Warm Up Zip Long Sleeve Shirt

5 x 5 x 5 LEG WORKOUT | 5 EXERCISES | 5 REPS | 5 ROUNDS

Welcome to the latest edition of Workout Wednesday! This week were are working on leg strength and endurance. This workout is called 5 x 5 x 5 because it is 5 exercises, 5 reps (each round) and 5 rounds. You will have completed 25 reps of each exercise and a 2.5 mile run by the time you finish. This type of workout is a great way to combine your strength & running workouts into one efficient session.

I encourage you to set a timer and make a note of how long it takes you to finish all five rounds. This will be your benchmark for future sessions. When you do the workout later, you can see how much you have improved. While I encourage you to do it for time, I need to remind you that form is always more important than speed, especially as you get into the later rounds and start to feel fatigued. Do the exercises as slowly as you need to in order to execute perfect form. Fast but sloppy exercises won't bring you any closer to your goals and could even cause injury. Be safe, friends!

Grab a stopwatch and let's give this one a try.

5 x 5 x 5 LEG WORKOUT | 5 EXERCISES | 5 REPS | 5 ROUNDS

SQUAT

Push your hips back and lower until your thighs are parallel to the floor, like you are sitting back in a chair, or as low as your flexibility allows. Shift your weight onto your heels. In the low position, engage your core, squeeze your glutes and push back up to standing. 

LUNGE

With your feet hip width apart and your toes pointed straight ahead, engage your core and keep your back straight. Take one large step with your right leg to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Do not allow your knee to move forward over your toes. Resist the urge to lean forward or rest your arms on your thighs. Once you are in the lunge position push back up to starting position. Repeat on other side.

SIDE LUNGE

With both toes pointing forward, push your hips back and take a large step to your right and bend your right knee into a side lunge position and straighten your left leg. Do not allow your knees to move forward past your toes. Lower your hips as low as your flexibility will allow. Push back to starting position and repeat on the other side.

CURTSY SQUAT

Stand with your feet hip width apart. Cross your right leg behind the body and to the left. Bend left knee 90 degrees, or as low your flexibility will allow, toes pointing forward, then return to starting position. Repeat on other side.

.5 MILE RUN

You can do the .5 mile run on a treadmill (like I do in the #shredshed), at the track (like we might do at boot camp) or on the street. If you decide to run on the streets you can measure the distance using a running app or in your car. The pace of your .5 mile run should be comfortably hard, this means you should be pushing your pace slightly outside your comfort zone (not a leisurely jog) but also not going all-out 100%. 

How was your time? People often judge their fitness success by things like numbers on the scale, but that is just one small piece of the puzzle. I like to look at fitness in terms of fitness progression. Are you better than you were last week? Last month? Last year? Compare yourself to yourself (not to others and not to some arbitrary number on the scale). Do this workout this week and then again next month to track your fitness progress. 

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DROP THE (MEDICINE) BALL COUNTDOWN WORKOUT

Happy New Year, friends! You may have noticed a theme. Last Friday I shared my annual New Year's Resolution Poem, then on Monday I gave you tips on how to make a successful New Year's resolution. Well, today for Workout Wednesday, I am sharing my New Year Drop the (Medicine) Ball Countdown Workout. 

You may have watched the ball drop on TV like I tried to but fell asleep way too early. Today we are going to drop our own ball by using a weighted medicine ball to perform 10 exercises and countdown the reps from 10 to 1. Ready to get started? Here's how it works. 

You will perform 10 reps of each of the 10 exercises, moving swiftly from one exercise to the next without rest while maintaing proper form. Once you complete the 10 reps of each exercise rest for one minute and then perform 9 reps of each exercise...then 8...then 7...all the way down to just one rep of each exercise. By the end you will have done 55 reps of each exercise!

WHAT YOU'LL NEED

Medicine Ball - This is one that I use (affiliate link)

I took the workout outdoors because I am in Texas and this New Year's Eve it was 70 degrees. Who knows? It could snow tomorrow.

THE EXERCISES

I'll walk you through the 10 exercises you will be doing. 

Squat to Shoulder Press

With your feet a little wider than hip width apart, toes pointing forward, push your hips back and lower until your thighs are parallel to the ground (or as low as your flexibility allows) while shifting your weight onto your heels. Touch your elbows to your knees and press the medicine ball over your head into a shoulder press. 

Side Lunge to Chest Press (each side)

With both toes pointing forward, push your hips back and take a large step to your right and bend your right knee into a side lunge position and straighten your left leg. Do not allow your knees to move forward past your toes. Lower your hips as low as your flexibility will allow. Push back to starting position  

Lunge with Twist (each leg)

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor and your back knee is nearly touching the floor. Twist your torso in the direction of your forward leg. Push up to standing. Complete reps and then switch to other side.

Single Leg Deadlift (each leg)

Standing on one leg, keep your knee slightly bent and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower until your back is parallel to the ground. With your back straight return to the upright position. Complete the reps and switch side.

Mountain Climber

Start by balancing on your medicine ball in a straight arm plank position. Bring your knee in towards your elbow then back to plank position. Repeat with opposite foot. This is one rep. Move as quickly as possible while keeping your core engaged.

High Plank Hold (5 seconds = 1 rep) OR Push Ups

Balance on your medicine ball In a high plank straight arm position with your shoulders directly over your wrists. Your body should form a straight line from your head to your heels. Don't allow your hips to drop or raise up. Engage your abs and breathe normally. 5 seconds = 1 rep. 

If you are feeling advanced today, you could progress this exercise into a pushup by bending your arms to lower your chest to the medicine ball. 

Plank Jack

Starting in a high plank position as described above with your feet together at the starting point. Jump your legs wide out to the sides (like the motion of a standing jumping jack) and then back together.

Bridge with Overhead Lift

Lie on your back with your knees bent, your feet flat on the floor and arms extended on the ground over your head. With medicine ball in hand reach your arms over your head towards the sky while raising your hips off the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your hips and arms back to the ground. 

Russian Twist (each side)

With your back a 45 degree angle and your heels off the ground, twist your torso to one side and touch the medicine ball to the ground, then repeat on other side. That is one rep. To regress the exercise place your heels on the ground.

Toe Taps

This is a doozy friends! Remember to always warm up and cool down before and after every workout. Give yourself a rest day or low intensity day following this workout to allow your body time to recover. Give it a try and let me know what you think! You can leave a comment or reach out to me directly here. 

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8 Minute Tabata-Style Core Workout

This is the one of the busiest times of the year. I put together this quick eight minute tabata-style core workout so you can squeeze it in even when you are too busy to exercise. This is also a great core workout to do as part of your warm up before you run or cool down after. 

We follow the Tabata protocol which is 20 seconds work, 10 seconds rest for four minutes. You can download a free Tabata timer in the App store or on Google Play that makes it easy to time these workouts. I use a GymBoss timer (<-affiliate link) in the #shredshed and at my bootcamps. It makes it really easy to set the intervals.

8 MINUTE TABATA-STYLE CORE WORKOUT

In circuit one you'll perform 20 seconds of the crunch, rest for 10 seconds, then move on the next exercise. Once you complete the last exercise, the side plank, you will repeat the circuit. Do a right side plank on the first time though, then a left side plank the second time. After four minutes rest for one minute before moving on to circuit two. 

In circuit two you'll start with low plank for 20 seconds, rest for 10 seconds then move on to the next exercise. Once you complete the last exercise, the bird dog, you will repeat the circuit. When performing the bird dog, do right leg and left arm extended the first time through and then switch to left leg, right arm the second time. 

Give it a try and let me know what you think. Any questions? Let me know in the comments. 

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.

HIIT THE STAIRS WORKOUT

Welcome to the latest edition of workout Wednesday! This week we are going to H.I.I.T the stairs! H.I.I.T. means High Intensity Interval Training, of course. In this workout we will do an interval of high intensity stair climbs in between each strength move. 

Stair climb workouts are beneficial for runners because like hills, stair climbing helps build strength, speed and running efficiency. Work in stair or hill climbs once or twice a week in your schedule and you'll start to see improvements in your running. I love this workout because it combines cardio and strength in one efficient workout, all you need is a set of stairs. 

I went to my local track and used the stadium stairs (the same location we will be holding Fit to Run boot camps in January) but this workout can be done on any set of stairs inside or out. There were 30 steps in my climb. If you don't have as many steps in your staircase, just repeat the climb until you reach 30 steps. For example if your staircase has only 10 steps, repeat it 3 times. 

Always warm up before beginning any workout. 

STAIR CLIMBS

FORM

Keep your chest and head up with your shoulders back, eyes looking forward with your neck neutral. Keep your hands loose (imagine holding a potato chip between your thumb and pointer finger). Pump your arms at a 90 degree angle and do not allow them to cross over the front of the body. Lift your knees high as you progress to the next step. I like to think about moving vertically rather than forward. Bring those knees up high. 

SPEED

Start the bottom at a relaxed pace, gradually increasing speed as you progress to the top. The first few times it may be enough to just jog, you'll feel the change in intensity compared to running on flat ground. Over time you can increase speed as you improve.

RECOVERY

Recover by walking back down to the bottom before you perform each strength move.

THE WORKOUT

STAIR RUN

LATERAL SQUATS LEAD WITH LEFT LEG  / LATERAL SQUATS LEAD WITH RIGHT LEG x 8 REPS EACH LEG

Lower into a squat and take one large step to the side up the stairs. Staying in the low position bring your other leg up so both feet are on the same step, that is one rep. Perform 8 reps up the stairs leading with your left leg, then face the other direction to perform 8 reps leading with your right leg. Stay low! Walk back down to bottom.

STAIR RUN

SQUAT JUMPS x 8 REPS

Lower into a squat position and jump to the next step with both feet, landing softly in the low position (do not lock your knees). Walk back down to bottom.

STAIR RUN

SPLIT LUNGE x 8 REPS EACH LEG

With one leg propped up behind you on the first step lower into a lunge position. Repeat for 8 reps then switch legs. 

STAIR RUN

TRICEP DIPS x 8 REPS

Position your hands shoulder width apart behind you on the step. Bend your elbows behind you to lower your body.

STAIR RUN

PUSH UPS x 8 REPS

Start in straight arm position with your hands placed a little wider than your shoulders. Keeping your body in a straight line, while engaging your core slowly lower your chest to the step. 

Rest for one minute (or as much as needed) and repeat two more times.

Download a FREE PDF of HIIT the stairs workout - no email address required. Just click and download.

Always allow at least 48 hours between hard workouts. Never do intense workouts on back to back days. Your body repairs, adapts and grows stronger during rest (not during the workout), so it is important to allow it the proper recovery time. 

Give it a try and let me know what you think! Any questions? Let me know in the comments. 

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