#fitinfiveminutes 30-day Program!

Welcome to our 30 day #fitinfiveminutes program. In case you missed the start, here’s your recap. Five minutes a day to help create momentum to get in better shape. Five minutes to take the steps needed to begin to lose weight, move better, be able to better protect yourself and your loved ones. No equipment needed, no special training needed. Each video has suggestions for scales and can be performed by all skill levels and backgrounds. Click on the workout to see the video links with movements, details on scaling, and strategy!

Day 1: 20s plank, 20s side plank left, 20s side plank right, 5 rounds

Day 2: 30s squat thrust, 30s rest, 5 rounds

Day 3: 5 push ups, 5 sit ups, 8 alt lunges, AMRAP 5 minutes

Day 4: 20s mountain climbers, 20s jump tucks , 20s rest, 5 rounds

Day 5: Burpees AMRAP 5 minutes

Day 6: 1 min squat hold, 90s twisted cross left, 90s twisted cross right

Day 7: 20s burpees, 10s rest, 20s sit through, 10s rest, 5 rounds

Day 8: 5 push ups, 5 air squats, 2 minute amrap, Rest 1 minute, 2 rounds

Day 9: 1 min flutter kicks, 1 min squat thrusts, 1 min reverse plank, 1 min jump tucks, 1 min plank

Day 10: Tabata Mountain Climbers, 5 minutes

Day 11: 30 squats, 30 push ups, 30 sit ups, 30 alt lunges, For Time – 5 min cap

Day 12: 1 min bear crawl, 1 min rest, 1 min burpees, 1 min rest, 1 min bear crawl

Day 13: 2 minute right side lizard, 2 minute left side lizard, 1 minute seated straddle 

Day 14: 20-40s Wall Sit, Every minute on the minute for five minutes 

Day 15: The Burpee Test Round 2!  Burpees for 5 minutes

Day 16: 20s of work, 10s rest for 5 minutes, Minute 1: forward/ backward hop, Minute 2: side to side hop, Minute 3: Jump tuck, Minute 4: side to side hop, Minute 5: forward/backward hop

Day 17: 20s plank (hands or elbows), 20s star plank L (scale with normal side plank), 20s star plank R (scale with normal side plank), 5 rounds

Day 18: 5x3s negative push ups, 10 split squat R, 10 split squat L, AMRAP 4 minutes

Day 19: 30s bear crawl, 30s crap walk, 5 rounds

Day 20: Tabata Squats! 20s of squats, 10s of rest, 8 total rounds (4 min)

Day 21: 4-5 minute squatted hip/groin stretch on wall

Day 22: Max Effort Wall Sit, 10 push ups, AMRAP 5 min

Day 23: 30-40s Plank Every Min on the Min for 5 Min

Day 24: 20s split jump, 10s rest, 20s cross crunch, 10s rest, 5 rounds

Day 25: 5 minutes playing w/ pike position on ground

Day 26: 90s single leg hamstring stretch, 60s twisted variation, On each leg

Day 27: 1 min max plank, 1 min max squats, 1 min max push ups, 1 min max alt step back lunges, 1 min max cross crunch

Day 28: 20 mountain climbers , 20 flutter kicks, AMRAP 5 mins

Day 29: Max Effort Side Plank (no more than 90s), Max Effort Side Plank (other side) , Max Effort Regular Plank (no more than 2 min) 

Day 30: 5 minute burpee test!!!