5-4-3-2-1

Workout Plan of the Week
September 7-13

DAY
WORKOUT
DETAILS
Monday YouTube Guided Workout
Core Workout
https://youtu.be/L72VjzdJvb8
Tuesday Workout of the Week
5-4-3-2-1
Check out the exercise plan and demo videos below!
Wednesday Zoom Virtual Class
Slow Flow Yoga | 6:45pm-7:45pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Thursday YouTube Guided Workout
HIIT Workout
https://youtu.be/B_Ovx3p_g5o
Friday Zoom Virtual Class  NEW!
Target Yoga | 11:30am-12:00pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Saturday Workout of the Week
5-4-3-2-1
Check out the exercise plan and demo videos below!
Sunday Zoom Virtual Class
Dance Fitness | 12:30pm-1:00pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app

 

Workout of the Week
5-4-3-2-1

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
In this workout you will complete 5 minutes of cardio (5 exercises for 1 minute each), 4 minutes of lower body (4 exercises for 1 minute each), 3 minutes of upper body (3 exercises for 1 minute each), 2 minutes of core (2 exercises for 1 minute each), and 1 minute of cardio (1 exercise for 1 minute). The 5-4-3-2-1 sequence may be performed twice for a longer workout if desired. There is one move (golf ball circles) where you may want to utilize 2 objects of light weight (2-10 pounds).

WARM-UP

Jog

female demonstrating jog

Runner's Lunge

female demonstrating runners lunge

Leg Swings

female demonstrating leg swings

Side Stretch

female demonstrating side stretch

 

WORKOUT EXERCISE
DEMO
MODIFICATION

5 MINUTES
Cardio

High Knee Pushes

1 minute

female demonstrating high knee pushes

female demonstrating modified high knee pushes

Cross Squat

1 minute

female demonstrating cross squat

female demonstrating modified cross squat

Side to Side Bear Crawls

1 minute

female demonstrating side to side bear crawls female demonstrating modified side to side bear crawls

Frog Jump Forward, Run Back

1 minute

female demonstrating frog jump forward run back female demonstrating modified frog jump forward run back

Burpee

1 minute

female demonstrating burpee female demonstrating modified burpee

 

WORKOUT EXERCISE
DEMO
MODIFICATION

4 MINUTES
Lower Body

Prisoner Side to Side

1 minute

female demonstrating prisoner side to side

female demonstrating modified prisoner side to side

Shuffle to Lunge

1 minute

female demonstrating shuffle to lunge

female demonstrating modified shuffle to lunge

Squat Jump + Lateral Leg Raise
(switch sides at halfway)

1 minute

female demonstrating squat jump + lateral leg raise female demonstrating modified squat jump + lateral leg raise

Curtsy Lunge + Front Kick
(switch sides at halfway)

1 minute

female demonstrating curtsy lunge + front kick female demonstrating modified curtsy lunge + front kick

 

WORKOUT EXERCISE
DEMO
MODIFICATION

3 MINUTES
Upper Body

Golf Ball Circles

1 minute

female demonstrating golf ball circles

female demonstrating modified golf ball circles

Push-Up + Pulse

1 minute

female demonstrating push up + pulse female demonstrating modified push up + pulse

Plank Up-Downs

1 minute

female demonstrating plank up downs

female demonstrating modified plank up downs

 

WORKOUT EXERCISE
DEMO
MODIFICATION

2 MINUTES
Core

Plank Hold

1 minute

female demonstrating plank hold

female demonstrating modified plank hold

Cross Body Mountain Climbers

1 minute

female demonstrating cross body mountain climbers

female demonstrating modified cross body mountain climbers

 

WORKOUT EXERCISE
DEMO
MODIFICATION

1 MINUTE
Cardio

Lateral Sprints

1 minute

female demonstrating lateral sprints

female demonstrating modified lateral sprints

 

COOL-DOWN

Lateral Lunges

female demonstrating lateral lunges

Trunk Twists

female demonstrating trunk twists

Deep Squat to Reach

female demonstrating deep squat to reach