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Bodyweight Workout: 8 x 5 x 5

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This is a bodyweight workout, meaning no extra equipment is required. Challenge yourself with a weight vest if you have one!

Warm Up

Foam Roll

Use the foam roller and lacrosse ball to prepare your muscles for this workout. Do this for 8 minutes.

Static and Dynamic Warmup

  1. 20 Leg Swings
  2. 8 Knee Drives (left, right, center)
  3. 10 Squats facing the wall 5 inches away, arms up
  4. 5 Knee pull to forward lunge (each leg)
  5. 5 Lateral lunges with cross behind (both legs)
  6. 5 Lunge to hamstring stretch (both legs)
  7. 8 Scapular pushup to regular pushup
  8. 8 Frankensteins (each leg)
  9. 40 Jumping Jacks
  10. 40 Skips
  11. 40 Butt Kicks

The Workout

An 8 x 5 x 5 workout means you will do these 8 exercises, 5 repititions, and 5 rounds. See how quickly you can complete the 8 rounds with good form.

The Circuit:

  1. Reverse lunges (5 each leg)
  2. Burpees
  3. Lateral lunges (5 each side)
  4. Jumping jacks (plyo, optional)
  5. Plank rows (5 each arm)
  6. Mountain climbers (5 each leg)
  7. High knees (5 each leg)
  8. Single leg V-ups (two legs, optional)

Don't forget the Challenge of the Day!

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