Welcome to Week 5! You have officially entered the Burn phase of the challenge. For the past month, you’ve been building your foundation and pushing your limits. Now, it’s time to bring it all together.
Our focus this week is Full Body. Instead of just focusing on one area, we are going to engage every major muscle group in a single session. This "circuit" style of training keeps your heart rate elevated while building lean muscle, which is the ultimate recipe for maximizing your calorie burn both during and after your workout.
Week 5 Workout: The "Full Body" Circuit
Focus: Efficiency & Muscle Engagement
Complete this circuit 3 to 4 times. Rest for 60–90 seconds only after you have finished all exercises in the round.
1. Cardio (30 Minutes)
- The Goal: Steady state. Use the machine you felt most confident on last week!
2. Dynamic Warm-Up (5-7 Minutes)
- Arm Circles & Leg Swings: 15 reps each
- Plank to Downward Dog: 10 reps (to stretch the calves and wake up the shoulders)
3. The Major Muscle Circuit
- Legs (Quads/Glutes): Goblet Squats – 12 reps
- Back: Seated Row or Dumbbell Rows – 12 reps per arm
- Chest: Push-Ups (on toes or knees) – 10 to 12 reps
- Hips/Hamstrings: Glute Bridges (add a weight on your hips for an extra burn!) – 15 reps
- Shoulders: Overhead Dumbbell Press – 10 reps
- Core: Bicycle Crunches – 20 reps total
Did You Know?
When it comes to seeing results, Form > Weight. Many people think lifting heavier is the only way to progress, but if your form is off, you’re likely using momentum or "cheat muscles" rather than the ones you’re actually trying to target.
Proper Technique Tips:
- Slow Down the Negative: Don't just let the weight drop. Control the movement on the way down (the eccentric phase) to create more muscle tension and better results.
- Check the Mirror: In Week 5, pay close attention to your posture. Keep your chest up during squats and your core "braced" (like someone is about to poke you in the stomach) during upper body moves.
- The "Mind-Muscle" Connection: Actually think about the muscle you are working. If you're doing a row, focus on pulling from your elbow and squeezing your shoulder blade, not just "pulling the handle."
Your Week 5 Milestone: "The Full Sweep"
This week is about being thorough. We want you to feel the burn from head to toe!
- Goal: Hit every major muscle group (Legs, Back, Chest, Shoulders, Core) at least once this week.
- Action: Scan the weekly QR Code to log your full-body session.
You are closer to the finish line than the starting line. Keep the fire alive, Beau Monde!
