If you liked the 10 to 1 Bodyweight Workout I shared last summer, today’s workout will likely be right up your alley as well!
5-4-3-2-1 Bodyweight Workout
To complete the workout, you’ll make your way through five blocks, each with a different theme.
Up first is Block One, a cardio block where you’ll get your body nice and warm by completing five minutes of cardio of your choice (running, jump rope, incline walking, jumping jacks, a random cardio exercise combination, etc.)
The next four blocks contain different exercises and you’ll complete each one for one minute before moving onto the next. Block Two is a Total Body Strength Block where you’ll perform four bodyweight strength exercises before moving onto Block Three (Core) with three core exercises (hence the decreasing 5-4-3-2-1 name of this workout). Block Four will spike your heart rate with two plyometric exercises and you’ll conclude the workout in Block Five with one isometric hold.
If you complete the workout one time through, you’re looking at a 15-minute workout. I personally prefer to complete two rounds of this workout for a 30-minute workout, but another round can be added for those looking for a longer 45-minute sweat session.
Rather than begin your second round from the beginning, you can also play around with the format a little bit and work your way back up the blocks, so once your isometric hold is complete, you’ll move back up to the plyo exercises, followed by the core exercises and so on.
Also, if you’re doing this workout from home and want a cardio option you can do in your living room without any equipment, here’s a quick five-minute cardio circuit:
- 1 min. high knees
- 1 min. jumping jacks
- 1 min. butt kickers
- 1 min. skaters
- 1 min. mountain climbers
BLOCK ONE: Cardio
5 minutes cardio of choice
BLOCK TWO: Total Body Strength
Pushups: Begin in a plank position with hands under and slightly outside of your shoulders. Bracing your core, lower your body until chest nearly touches the floor. Push up to return body to starting position.
Pulsing Sumo Squat: Begin with your legs opened wide to the sides and your toes turned slightly outward. Clasp your hands in front of your body, bend your knees and lower your body, keeping your shoulders over your hips. Hold your body at the bottom of the squat position and pulse repeatedly.
Triceps Pushups: Begin in a plank position with your hands shoulder-width apart and your core engaged. Keeping your arms parallel to your sides and your elbows pointing straight back, lower your chest toward the floor. Push back up to start and repeat.
Alternating Lunges: Stand with your hands on your hips and take a large step backward with your left foot. Lower your body so your front leg is parallel to the floor with your knee positioned over your ankle. Return to standing by pressing your right heel into the ground and bringing your left leg forward for one full rep. Switch legs and repeat.
BLOCK THREE: Core
Plank Shoulder Taps: Begin in a high plank position with your wrists under your shoulders and feet hip-width apart. Touch your left shoulder with your right hand and return to high plank position. Touch your right shoulder with your left hand and return to high plank position.
Bicycle Crunch: Begin lying flat on the floor and pull your bellybutton toward the floor. Press your lower back into the ground and put your hands behind your head. Bring your knees to your chest and lift your shoulder blades off the ground. Straighten your left leg while simultaneously twisting your body and bringing your left elbow toward your right knee. Switch sides and repeat.
Alternating Leg Raises: Begin lying flat on the floor with your arms either at your sides or slightly tucked under your hips for additional support. Keeping the leg straight, hover one leg off the floor. Slowing lift the opposite leg high, until it is 90-degrees with the ground. Slowly lower the lifted leg until it is slightly off the ground. Switch legs and repeat, never allowing the legs to touch the ground.
BLOCK FOUR: Plyometric Burst
180-Degree Jump Squats: Begin in a deep squat position with your legs slightly wider than your hips and your toes pointing slightly outward. Jump up, twisting your torso and spinning your body around 180-degrees and landing softly in a squat position. Repeat, reversing the direction you jump and going back to your starting position.
Jump Lunges: Begin in a lunge stance with your left foot out front and your front leg bent at 90 degrees at the knee and hip. Engage your core and push off the bottom of both feet to jump into the air, switching the position of your feet midair and landing in lunge position with your right leg out in front. Quickly repeat.
BLOCK 5: Isometric Hold
Triceps Pushup Plank Hold: Begin in a plank position with your hands shoulder-width apart and your core engaged. Keeping your arms parallel to your sides and your elbows pointing straight back, lower your chest toward the floor. Hold in this position, hovering slightly over the ground.
- Tank: Lorna Jane
- Sports Bra: Lululemon Free to Be Bra
- Capris: Nike Sculpt Capris
- Shoes: Nike Free Transform Flyknit
Photography: Stacey Lanier Photography
Location: Burn Boot Camp
Christina @ montessoriishmom.com says
I’m excited about this one! I love workouts with lots of variety / that quickly switch to the next thing. I feel like I don’t have time to think about it quitting that way 🙂
Same page!! 🙂 Give me lots of variety, please!
heather @Lunging Through Life says
Love how much this switches things up! Can’t wait to get to it post baby for sure! Pinned it!
Patricia @Sweet And Strong says
I love finding workouts that I look forward to doing. And these are all GREAT bodyweight moves, definitely a sweaty one!
Thanks Patricia! Hope you like it if you decide to give it a try!
The format of this workout is right up my alley- a quick change that keeps you on your toes! And it seems adaptable if need be. Awesome workout!
Linz @ Itz Linz says
definitely looks like a great one! i love circuits like this!
Kelly @ Kelly Runs For Food says
I love having workouts like these handy, especially for weekends when I don’t feel like driving to the gym. Thanks for sharing!
Carrie this fit chick says
Love the variety in this workout, Julie! Sumo squats are a staple move for me!
This seems just like the HIIT workout at my gym..I love that I can do this at home & I love the variety of exercises!
Bethany Thompson @Luluruns says
Just tried this this morning and I LOVED it! I love your workouts because they keep things moving quickly and I can do them straight out of my living room. Thanks for sharing!
Love the workout! I’m definitely saving it. It would be a great one if you’re limited for time or on the road.
Ooo I’m going to try this today after I run with Mr. Teeps. I love workouts that switch it u and keep you engaged with what you’re currently doing.
Fiona @ Get Fit Fiona says
Looks like a great workout. I love that there’s no equipment needed for this workout. It makes it so easy to do at home.
Ashley @ A Lady Goes West says
You know, I so rarely do bodyweight workouts on my own — almost always adding weight, but this one looks entertaining! Love your smile during the demos! 🙂
I am always so impressed by how frequently you post. Keep up the good work! Of course, I also hope you’re taking time to rest. 🙂
thank you for your sweet comment, india! <3
Ashli @ The Million Dollar Mama says
Love workouts like this that are quick, don’t require any equipment, and get you nice and sweaty! Perfect for those mornings where time gets away from you 🙂
Kelli Harrison says
Love this workout and your page please don’t ever change the format it’s perfect ??
Great for the playground!
Sarah From HP says
This workout looks great for anywhere, especially for those who travel and find themselves needing a flexible routine.
A good all-round workout that reminds me a bit of crossfit.
Always good as a health nut to have another string in the bow so to speak. Thanks.
Love this! I’ve been looking for some at home workouts which incorporate more strength building for once I’m cleared for exercise again (just had a c-section). Thanks! Love your blog!