Friday 5 Workout of the Week

by laury on October 21, 2011 · 10 comments


*consult a physician before entering a new exercise program*

Always warm-up with dynamic warmups

I used my gymboss interval timer and set it to 15 rounds of 50 second intervals.

For those without an interval timer, perform each exercise for 50 seconds total only resting for 10 seconds between for 3 sets total of each:

1. Smith Machine Push-ups [you could use a bench or your steps if unavailable]

2. Smith Machine Inverted Pull-Ups [you could use a band for lat pull downs or a pull up bar at home]

3. One Leg Bosu Squat with Plyo Hop [I alternated legs, hop, squat, alternate. Hold onto a bar for balance]

4. Balance Ball Roll-Out

5. Medicine Ball Roll-Up

Cool-down with sun salutations, cat and camels, foam rolling and static stretching from head to toe.


 Let me know if you try it!!!!!

What’s your favorite workout moves of the week????





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{ 9 comments… read them below or add one }

1 Angela @ Eat Spin Run Repeat October 21, 2011 at 10:28 am

I’m traveling for work this week, so my workouts have been in the hotel gym. There’s a lot of equipment, but i’ve still opted for bodyweight exercises that don’t require any at all (burpees, pushups, situps, planks).. it’s amazing how humbling they can be!


2 laury October 21, 2011 at 2:51 pm

yes they can be!


3 Candice October 21, 2011 at 10:50 am

Love my gymboss!


4 Lisa October 21, 2011 at 11:44 am

Love these moves! (and gymboss)
I’m gonna do this later this afternoon… thanks 🙂


5 laury October 21, 2011 at 2:52 pm

let me know how you like it!!!


6 Tiff @ Love Sweat and Beers October 21, 2011 at 12:19 pm

Thanks for the workout. I’m still loving my bench step ups. They burn so good!


7 morgan October 21, 2011 at 4:32 pm

Well, my workout today is consisting of this…get up, do laundry, sit down, get up do laundry, sit down, get up do laundry, sit down. LOL I have been doing Disneyland with the fam earlier this week so today is a major catch up laundry day. So fun, don’t be jealous! 😀 I LOVE the type of workouts like you posted here. Just quick moving, non stop butt kicking HIIT.. They get the job done!
Hope you have a great weekend!!!


8 laury October 22, 2011 at 9:16 pm

awwww boooooo!!! get some rest!!!! have a great weekend <3


9 amymac November 8, 2011 at 11:05 pm

great workout – thank you for featuring one of our exercise moves!


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